L2
Power Clean
8 x 2 (heavy, 60 seconds rest) (195lbs)
then add 10% more weight
15 x 1 Clean Pull (215 lbs)
Post WOD
Unweighted Glute Ham Raise
100 Reps
Banded Hamstring Curls
100 Reps
Trunk
Abmat Butterfly Sit ups
100 reps

Workout of the Day
Complete 10 Rounds
Sprint 1/2 Gasser
Ring Dips— MAX REPS
*Rest 45 seconds between rounds
Post total reps completed to comments.
———————————
Strength

L2
Front Squat
3RM (245 lbs)
Bench Press
5RM (225 right arm pain had to stop in warm-up)
Post WOD
Banded Tricep Pull Downs
100 Reps
Trunk
50 Evil Wheels

"Randy"

30 Snatches 75 lbs /55 lbs

Strict Ring Dips 3 sets x Max reps(resting 3 minutes between efforts)

then:-

In 10 minutes, complete as many reps as possible of:
Back Squats @ 60kg/40kg

Rest 2 minutes, then:-

Run 1km for time.
Beginner: Scale movements and load as necessary.
Advanced: Back Squats @ 70kg/50kg.

Result:- 10,8,8 (Orange Band) , 88Reps (40KG) / 6:42min

every minute on the minute for 7 minutes do:

2x backsquat @90% of 1 RM - I did 205 instead of 230. I did practice set with 235 only got 1, first set with 225 and it was really really heavy so I went down.

5x3 front squats - heavy on first rep stay down for 3 seconds.

I did 165 after doing first set with 185 and having it be really hard :)

2012 Masters Games Workout 3:

1 Rnd: 1000m row, 30 Cleans, 50 Burpees (note: did hang cleans vs power cleans)

Time: 12:15

Elements work: DUs and Row - 250m - :45, 500m - 1:39

PreWOD
Back squats 1RM (180)
5 - 60% @ 110
5 - 65% @ 115
5 - 70% @ 125

WOD:
400m run (did 400m row due to ankle injury)

10-9-8-7-6-5-4-3-2-1
Mini Man Makers (45-25)
T2B (Modified with situps and GHD situps)
Air Squats

400 m run (did 400m row due to ankle injury)

Time: 21:04

33# Heaving Snatch Balance (back feeling very tight)

5rounds
ME HSPU (I used a 20" box to scale these) 31 reps (total)
8 Shoulder Press 45#
8 Good Morning 45#

Total reps:
71

I did all these outside, on a HOT day at the beach.
I was on vacation, but did the pullups on a strap up pullup bar. I did hold the KB between my feet when i did the situps, but it was mostly unanchored.
I was really surprised with how taxed I was when i got to the pullups.. I ahd to break them up into low rep sets.
HSPUs felt great until about the last 8-10.
Good WOD. Burpees were a lot slower than i thought... if this was indoors, I would have probably pushed a little harder.
I did this in about 19:50 I think... not positive on the time.

Warm 400M run + block of instruction Push Ups, Air Squat, Burpee.

Workout:
400M Run
15 Burpee, 15 Squat
12 Burpee, 12 Squat
9 Burpee, 9 Squat
200M Run

Sub 7 min
Change the Run to Row.