WOD

A1) 3 x 10/side plank rows; rest 20 sec
A2) 3 x ME Toes 2 Bar; rest 1-2 min

then…

3 rounds for time:

– 400 m run

– 20 wallball sit-ups (20/15)

– 15 chest slapping push-ups

Double under practice or try for an unbroken max.

then…

5 rounds for total time of:

– 20 KBS (24/16kg)
– 10 Squat Clean to Thrusters (95/65#)
– 15 Burpees

*Rest 3 minutes between rounds

High Bar Back Squat

1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest AT LEAST 2 min

then…

3 rounds for time of:

– 400 m Run
– 21 Pull-ups
– 12 Deadlifts (225/155)

Clean Pulls @ 110-115% of 1RM

3-3-3-3

then…

Front Squat

2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

*Compare to 10/4/12

rest 2 min then…

400 m run with all out effort

Technique/Strength

Practice or build up to a heavy Behind the Neck Jerk in 15 minutes.

then…

AMRAP in 12 min

– 8 knees to elbow

– 10 push-ups

– 25 double unders

then…

1,000 m row for time or 1 min on AD for max cal

7×1 3-Stop Snatch Pull + 1 High Hang Snatch

then…

50 KB Swings 24/16kg (heavier if able)
-then-

3 rounds of:

– 400 m run

– 20 box jumps

– 10 HSPUs

-then-
30 KB Swings 24/16kg (heavier if able)

7×1 of 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk –  rest 60-90 seconds

then…

For time:

“Burp the Baby”

15-12-9-6-3

– Power Clean (135/95)

– Lateral/Bar Facing Burpee

*compare to 10/31/11

 

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 1X2, 2X1 @ 90% – rest 2:00

then…

4 rounds for total time of:

– 10 Pull-ups
– Run 200m
– 20 Wall Balls 20/14#

*Rest 1 min