Front Squats

1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 2X2 @ 90% – rest 1-2 minutes.

or find your 1RM if you haven’t yet.

then…

For time:

– 9 Thrusters (115/75)
– 18 KBS (53/35)
– 9 Wall Walks
– 9 Thrusters
– 18 KBS
– 9 Wall Walks
– 9 Thrusters
– 18 KBS

“Lynne”

Five rounds for max reps of:
– Body weight bench press
– Pull-ups

*rest 3 min

then…

500 m row for time.

Build to a 1RM Front Squat in 12 min

then…

3 rounds for time:

– 400m run

– 15 ring dips

– 20 weighted overhead lunges (45/25)

*rest 1 min

Press

8-6-4-2; rest 2 min

then…

5 rounds for time:

– 10 deadlifts (225/155)

– 15 weighted AM sit-ups

– 200 m run

Squat clean

– 3 reps on the minute for 8 min @60-70% 1rm

then…

For time:

A1) 3×6/leg Bulgarian split squats; rest 60 seconds

A2) 3×5 weighted supinated grip pull-ups @ tempo 30X3; rest 60-90 seconds

For time:

10-8-6-4-2 reps of

– Alternating power and squat snatch (95/65)

– Parallel to bar burpees

A1) Deadlift at tempo 30X1 – 3,3,3,3,3; rest 90 seconds
A2) ME UB Handstand Push-ups after set 1, 3, & 5; rest 60 seconds

then…

For time:

– Run 400m

3 rounds of:

10 Toes to Bar
15 Wallballs (20/15)

– Run 400m

3 rounds of:

10 Jumping Lunges
15 KB Swings (53/35)

– Run 400m

5x 1 Snatch Balance + 2 overhead squats

then…

2012 Texas Barbell Massacre WOD#2

5 Rounds for time:

– 5 Shoulder to Overhead (Int:135/95, Ad:155/105)

– 12 KB Snatch (53/35)

– 25 Double Unders