2011 CF Open WOD #5

20min AMRAP

5 Power cleans 145

10 Toes 2 bar

15 Wallballs 20

7+8

Had a great workout with Grace and workout buddy Steve!!!

For time:

20x front squat #205
30x box jump
40 db swings #50
50x wall ball

Subbed #185 FS

a. build to a heavy 1RM power clean
-265. caught with low elbows. should have dropped more into quarter squat. missed 275 with a half hearted effort.

b,
5mins
15 PC 135/95#
15 PC 185/135#
15 PC 235/165#
15 PC 285/195#
-38 reps, 135 10-5, done 47s. 185 in 3s done at 3min mark, 235 in singles.

c. 1k row
-3:00.1. lifetime pr by 3 sec. can't believe i missed sub 3 by less than sec. next time. 1st 450m below 1:30 pace. last 350m real struggle. mostly 1:32-1:34 pace. laid on ground for next 10-15 min trying to recover.

Pre-WOD
• 5k (24:21)

WOD - 3 rounds
• 400m row
• 30 squats
• 5 pull-ups
• 25 KB swings (50 lbs)
• 30 push-ups

Post-WOD
• Plank (2:30 mins)

5x5 squat at 285, rest 3 min between
5x5 Bench @ 230, rest 2 min between

Heavy Sled Push Hi Bar down/back with 5 plates
x8, rest 30-60s in between

WU-WOD
10 Good Mornings
10 Push Ups
10 KB Swings

Strength 8 min EMOM 70/53 - 25lbs&35lbs
KB Snatches from the ground
4 each arm

WOD: Get It Done
Row 1,000m
30 Air Squats
Row 750M
25 Pull Ups
Row 500M
20 Push Ups
Row 250M
10 HSPU

17 minute AMRAP

40 burpees
30 snatches @ 75#
30 burpees
30 snatches @ 135#
20 burpees
30 snatches @ 165#
10 burpees
as many reps with time left of snatches @ 210#

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Next time, wear a vest.

100 double unders

50 rounds of
1 pull-up
1 toes to bar

100 double unders