Overhead Squat
3-3-3-3-3
95-95-105-115-115

15-12-9
Thrusters (95/65)
Renegade Rows (40/25)

MC: 12:31 Thrusters@75#, DB@30#

Weighted Pull-ups
3-3-3-3-3
45# Pullups

3 Rounds
Row 500m
20 KB Swings (53/35)
20 Burpees
10 Toes to Bar

MC: 17:01

3 Rounds For Time:
-6 Hang Squat Clean (135 lbs)
-9 Front Squat (135 lbs)
-12 Push Press (135 lbs)

Run 1 mile
10 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air-squats)

15min amrap of
1mile run
Then in remaining Time squat clean and jerks
12 @50

Run a mile
Max reps Squat Clean and Jerk @ 75kg

40kg/50kg/60kg/70kg/80kg

Failed @ 82.5kg

Power Clean 5-5-3-3-1-1

Rest 5 minutes then,

4 rounds

30sec Pull ups

30sec KBS 1.5/1p

30sec Burpees

30sec Dips

30sec Squats

30 seconds of work MUST be MAX effort!!!

No rest between exercises, rest 1 min between each round. Score is total reps.

215 for PC

258 reps for the rest of the shit.

12-9-11 Friday’s WOD
December 9, 2011 Dr. Brian

Deadlift: 5-5-3-3-1-1 @ 65%, 75%, 85%

rest 5 min then:

Diane

21-15-9

Deadlift 225

Handstand push-ups

Had trouble with HSPU. No Rx

4 rounds

30sec Pull ups

30sec KBS 1.5/1p

30sec Burpees

30sec Dips

30sec Squats

30 seconds of work MUST be MAX effort!!!

No rest between exercises, rest 1 min between each round. Score is total reps.
Then ran a mile.