20rm!

Strength:

Back Squat 20rm - 245#

DB Shoulder Press 3x10 (focused on keeping elbows straight vs. out to the side - 35#

Metcon:

On the minute for 10 minutes:
1 Rope Climb
Wall-and-Back Sprint
Max accumulated L-sit w/remaining time in the minute

*Scored by total L-sit Time.

L-Sit Time - 1:36

Chesticles

Metcon:

5 rounds:
200m run
5 Tire Flips (heavy tire)
10 Bench Press (170#)

Time - 12:37

Power Snatch PR!

Strength:

Power Snatch 1,1,1,1,1,1,1 - 155,165,175,185,195,205,215(x2)**10# PR!!!

-then-

5x1 Power Snatch @ 185#

Reverse Hyper Time!

Strength:

Back Squat 20 rm - 245#
Bench Press w/ 2 chains on each side 5x3 - 185#
Reverse Hyper 3x10 - 20#

Metcon:

"Annie Does Pull-ups"
50-40-30-20-10
Double Unders
25-20-15-10-5
Pull-ups

Time - 4:33

Power Cleans

Strength:

Power Clean 1,1,1,1,1,1,1 - 225,235,245,255,265,275,285 (caught but failed twice)

Metcon:

Half GI Jane - 3:37

Back to 20rm

Strength:

Back Squat 20rm - 235#
Shoulder Press (OPT Press Cluster) 5 x 1,1,1,1,1 - 135#

Games WOD

AMRAP in 3 min:
200m run
30 Wall Balls
20 Toes to Bar
20 Box Jumps
20 SDHP (95#)
15 Burpees
15 Push Press (95#)
200m Barbell Carry (95#)

*Rest 1 minute

-then-


AMRAP in 6 min:
200m run
30 Wall Balls
20 Toes to Bar
20 Box Jumps
20 SDHP (95#)
15 Burpees
15 Push Press (95#)
200m Barbell Carry (95#)

Complete for Time:
200m run
30 Wall Balls
20 Toes to Bar
20 Box Jumps
20 SDHP (95#)
15 Burpees
15 Push Press (95#)
200m Barbell Carry (95#)

Results:

AMRAP in 3 - Finished Box Jumps and got to SDHP
AMRAP in 6 - Finished Burpees
Complete for Time - 11:46

Push Jerks

Strength:

Push Jerk 3,3,3,3,3 - 185, 205, 225, 235, 245

-then-

Handstand Practice

Josh!

Strength:

Back Squat 20rm - 230#

Bench Press 5,5,5 - 185#, 205#, 215#

Metcon:

"Josh"
21 OH Squats
42 Pull-ups
15 OH Squats
30 Pull-ups
9 OH Squats
18 Pull-ups

Time - 4:59

*Used 115# instead of 95#
**Last done in Sept. '09 @ 95# - time of 4:18

Strength Strength Strength!

Strength:

Power Clean 3,3,3 - 225#/235#/245#

Ham Developer (2-2pood KBs with red band through handle...Standing on tire) 5x5

3 x Max Chin ups - 18,18,12

Metcon:

3 rounds:
10 Floor Wipers (3 count)
10 DB Hang Power Cleans (45#)

20rm Cycle Starts Today!

Strength:

Back Squat 20rm x 2 - 225#, 185#

DB Shoulder Press 1x10 (35#/25#/15#) and 1x6 (35#/25#/15#)

Metcon:

AMRAP in 10 minutes:
10 Supine Pull-ups
10 Tru Push-ups

Tough WOD

Strength:

Back Squat 3x5 @ 300# (same weight as Monday's)

Floor Press 3x5 @ 185#,205#,225#

Metcon:

10 Rounds:
3 Power Snatch (145#)
5 HSPUs
7 Pull-ups

Time - 15:02

"Lizzie!"

Strength:

1x5 @ 315#
3x5 @ 275#

Metcon:

"Lizzie"
12-9-6-3
Power Clean (185#)
Ring Dip

Time - 4:20

Rope Climb Work!

Strength:

Back Squat 3x5 @ 300#
Push Press 1x5 @ 185#, 1x5 @ 195#, 1X5 @ 205#

Metcon:

50-40-30-20-10
Double Unders
25-20-15-10-5
GHD Sit-ups
*2 Rope Climbs after each round

Time - Between 9 and 10 minutes