TEAM!

The "Team" of Oz & Casey were back today for their Friday WOD!!!

CLEAN COMPLEX
OTM x 9 (3 Waves)
Hang Squat Clean + Squat Clean + Split Jerk
1 - 70%
2 - 75%
3 - 80%
Repeat 2 more times

OTM x 3 (Squat Clean + Split Jerk)
1- 82%
2 - 84%
3 - 86%

FRONT SQUAT
6 sets of 2...same wt for 2 sets then increase
1-2 @ 75%
3-4 @ 80%
5-6 @ 85%

JUMP SHIP
3 RFT
500m Row
12 DL (275/185)
21 Box Jumps (30/24)

Oz ~ 135-145-155 / 155-160-165 /  FS-140-145-155 / 10:37
Casey ~ 135-145-155 / 155-160-165 /  FS-140-145-155 / 10:39

CF TEAM SERIES #5
N SINK
AMRAP in 10min:
Ascending Reps of:
3 Synchronized* Burpee Box Jump Overs (24/20)
3 Synchronized* Deadlift (225/155)
6 Synch BBJO + 6 Synch DL
9 Synch BBJO + 9 Synch DL
...Continue to add 3 Reps each Round until time runs out!
*Synchronized Rules
BBJO ~ Chest MUST be on ground at same time!
Must take-off of two feet, no step-ups to box (may step down)
DL ~ Must be at full Lockout at same time (stand tall, shoulders back)

Val / tb ~ 100 Reps

O God, You are my God...

Work/Rest

Normally a REST day...Thursday... This the 2nd Week of the TEAM series, Val and I were in this AM... Pretty quiet all around...

WOD's #5-8 came out last night...
Good Stuff...Check them out HERE

Today was good and bad... Bad = we had to go scaled... not bad, just tough on the egos. We are pretty good and both competitive.
Good = WE are a TEAM!!! This team series is a cool way to workout... these synchronized exercises take teams a long time to coordinate and we just seem to "get it"!
Val is a great teammate for the series and we do well together in WOD's...it is an amazing thing!!!

Today we did this:
Warm Up
2 Rnds ~
60s Row
3 Scap Retractions
6 Plated Good Mornings
9 Air Squats

BB WU

Burgener Progression w/ Bar

Easy testing of synchronized Pull Ups & DB Snatch

TEAM SERIES #6
21-15-9 For Time:
Synchronized Alt. 1-Arm DB Snatch (50/35 ~ Scaled Wts = 35#/20#)
Synchronized Bar Muscle Ups (Scaled to Pull Ups)
Synchro Rules... 
DB Snatch ~ 
Both heads of DB MUST touch ground
Partners must both be at lockout at same time (if one get their first, must wait for partner to get there)
CANNOT use off-hand/arm for help or touch other leg
Arms must alternate EVERY rep!
Pull Ups ~ 
BOTH partners chins MUST be above the bar at the same time

Val & tb ~ 4:57

May God be praised by his angels and saints!

REST/WORK

Rest Day for the TEAM WODers of Val & tb...

Oz/Casey...

Snatch (for Time)
10-8-6-4-2
OZ ~ 95-105-115-125-135 = 7:18
Casey ~ 75-95-105-115-125 = 5:08

Push Press
5-4-3-2-1
Oz ~ 95# (across)
Casey ~ 95-105-115-125-135

OT3M x 4 rnds (12 Min)
20 Cal Row
15 Bar-Facing Burpees
Max Effort Push Press w/ Remaining Time (95#)

Oz ~ 24 Total (10-5-3-6)
Casey ~ 41 Total

WORK on UB C2B or Reg Pull Ups

3 or 4 more TEAM WOD's out tonight!!!

Praise the Lord

Hangin' Around

Warm-Up
30s Single Unders + 100m Run  + 5 Spidey and Reach
30s Single Unders + 100m Run + 5 Walkouts

BB Warm Up

UNDERTOE
5 RFT ~
200m Run
30 D/U
9 Hang Power Cleans (155/105)

Midline Work
For Time:
21-18-15-12-9
GHD Sit Ups
Cal Bike

Oz ~ ??
Syd ~ Completed...no time (@135#)
Daliege ~ 10:10 (60singles / 135#)
Stan ~ 11:12 (60singles / 115#)
Val ~ 10:25 (95# & 5 HPC...missread the reps)
tb ~ 10:31 (1st=1:50/3rd=6:10/4th=8:20/5th=10:31) / 8:18

Feelin' It...

The plan was to get a WOD in this AM...

Syd did this:

For Time:
21 Bar-Facing Burpees
21 Cleans (135)
21 Bar-Facing Burpees

I was going to do Comptrain Strength stuff
Snatch, Clean and some auxiliary stuff...

BUT... WOW! Legs are feeling it... After the 2nd Squat Snatch, I decided to ease up a bit...

2 Rnds :
800m Run + 50 Burpees

Much better choice... loosened me up a bit and feeling better already!

Hope THIS takes you to the Mixed Pairs Team page... Look to see where Tonn/Biolo finish.
Reporting is due today by 5pm Pacific... Currently in 4th, in our state...but that will change... Hoping to stay in top 10!!!

Let our work always find it origin in You and through You reach completion.

2-a-Day!!!

Team Series... WOD #3 & #4 need to get done today...

This stuff snuck up on me as the day wore on...WOW...

#4 ~
For Time:
100 Cal Row (alternate as needed, but each partner must row at least 20 cal's)
100 TTB (alternate as needed, but each partner must perform at least 20 TTB)

#3 ~
50 Synchronized Wall Balls (20/14)
30 Cleans (135/95)
50 Synchronized Wall Balls (20/14)
20 Cleans (185/135)
50 Synchronized Wall Balls (20/14)
10 Cleans (225/155)
(15 min Time Cap)

Val & tb ~ 7:54 / 180 Reps in 15 min...

No Chest 2 Bars?!?!?

PLEASE!

Val did ALL 60 C2B Pull Ups in this one!!!
Very impressive...with the beginning stating, "I cannot do C2B!"

Please...awesome effort and teamwork on this!!!

120's
For Time (w/ a 15 min time-cap):
120 D/U (each, relay style...P#1 must do ALL 120 before P#2 can do theirs)
120 C2B Pull Ups (total, each partner MUST complete 15 before other can go)
120 Hang Pwr Snatches (total, 95/65)
120 D/U (each...same as beginning)

The C2B and the HPS are done in 8 sets of 15, alternating partners...

Great little WOD...

NOW for 2 on Sunday!!!

Oz & Casey ~ 410 Total Reps in 15min... 50/120 HPS was where they finished...
Val & tb ~ 432 Total Reps in 15min... Val got 12 on the 5th Rnd of HPS!!! Impressive!!!

CF ~ Team Series...

All about the TWO's...

This year the TEAM series is all about partners...
TEAM AnythingOnce WR has Tonn & Biolo competing in the Mixed Pairs grouping for some fun!
Others may be competing just against the Crossfit WR group as they see fit...
BUT nobody else took a chance on the leaderboard!
THAT CHANGES next February for the OPEN!!! Time to "put it out there"!!!

Casey & Oz did normal CompTrain Programing...

AMRAP in 8min:
10 TTB
30 D/U

4min Rest
AMRAP in 8min:
Max Effort (Reps) Wall Balls
* everytime you break, perform 15 Abmat Sit Ups

Casey ~ 5 rnds + 2 TTB / 109 WB
Oz ~ 6 rnds + 1 TTB / 95 WB

TEAM SERIES #1
9-15-21 for time:
Synchronized Thrusters (95/65)
Synchronized Bar-Facing Burpees
Thruster Standards
Hips below parallel
Full Lockout overhead
Partners must be below and above together
Burpees Standards
Two footed take-of and landing over bar
Head must be behind the bar
Both partners chests must be on floor at the same time.

Tonn/Biolo ~ 7:44 (Thrusters ~ 9UB / 8-7 / 7-7-7 / Burpees ~ All step-down breathers)

This was awesome! 3 to go for the week...

My soul, give praise to the Lord; I will praise the Lord all my days.

Team Series Begins...

...THIS WEEK!!!

AnythingOnce WR mixed team of Tonn/Biolo are competing for the state of WI title...
We will keep you posted...
3-4 workouts coming tomorrow...
Wed will turn into a REST DAY, so we can go on Thur/Fri AM sessions...
Then decide how to attack the weekend and Monday...
Workouts are released on Wed Nights... & we have till Monday evening to submit scores!

Any other TEAMS out there going to compete??? Even if only trying in AM... Find a partner you want and let's go!

Warm-Up
60s Slow Bike + 5 Spidey & Reach
45s Med Bike + 5 Walkouts
30s Med/Fast Bike + 5 Inchworms

BB Warm-Up

3 Rnds:
3 DL+3HPC+3PJ (#1 Wt)
...then 7 Cal Row
REST AS NEEDED
2 Rnds:
3 DL+3HPC+3PJ (#2 Wt)
...then 7 Cal Row
REST AS NEEDED
3 DL+3HPC+3PJ (#3 Wt)
...then 7 Cal Row

4-5 MIN REST

CAPTAIN CRUNCH
Part #1
In a 4min window:
3 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (95/65)
Max Cal Row w/ any time remaining
4 MIN REST
Part #2
In a 4min window:
2 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (1355/95)
Max Cal Row w/ any time remaining
4 MIN REST
Part #3
In a 4min window:
1 Rnds:
12 DL + 9 Hang Power Cleans + 6 Push Jerks (155/105)
Max Cal Row w/ any time remaining

FINISHER (not for time, just get them in)
30 Wall Walks

Stan ~ 18 cals* (75#) / 29 cals (95#) / 45 cals (115#)
Oz ~ 28 cals (75#) / 30 cals (95#) / 47 cals (115#)
Daliege ~ 23 cals (95#) / 22 cals (115#) / 35 cals (135#)
Syd ~ 5 cals* (95#) / 15 cals* (115#) / 32 cals (135#)
tb ~ 25 cals / 24 cals / 40 cals* / Wall Walks completed 15 at end + 15 w/ 1st hr
* = crappy rower

Make us humble of heart, help us to serve one another out of reverence for Christ.

Back to Work...

DeLoad week is over... Time to finish-off this 4-week cycle!
STRONG on Mondays... Turning into 1-Reppers on Mondays for Snatch and Clean...
Back to Squat Waves...sheesh...

Oz & Casey
EMOM x 8:
Hang Snatch + Pwr Snatch (Across)

EMOM x 8:
Pausing OHS + 1 OHS (across)

AMRAP in 15
55 Snatch (75#)
55 Pull Ups
35 Cal Row
55 HSPU

Oz ~ 105 / 105 / 19 HSPU
Casey ~ 95 / 95 / 1 HSPU
Stan ~ just did the 55's ...got to Push Ups

Warm-Up
Roll / Mobilize
3 Rnds~
90s Bike
1 Strict Cindy

45s Sampson (ea way)

BB Warm Up

SNATCH
Complex = Power Snatch + OHS + Squat Snatch
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%
2 x 1 @ 80-85%

SQUAT CLEAN
Complex = 2 Power Cleans + 2 Front Squats
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%

2 x 1 @ 80-85%

WAVE SQUATS
3-1-3-1-3-1
3's are fixed / 1's are climbing
3 @ 80%
1's @ 85% - 87% - 89%

BODY ARMOUR
EMO2M x 6
5 STRICT Pull Ups
10 Cal Bike
12 GHD Sit Ups

tb ~ Snatch~185-185-185-190-190 / SC~205-205-205-215-215 / WS~ 3's@305# - 325-330-340

I will lead the blind on their journey; by paths unknown I will guide them. (Says the Lord)

Fugetahboutit

Did this little sucker before...

HERE
 ~ Before anyone gets really worked up... I think we did the 200m as running in FH in outside lane and just counted running to the bar as the 200m total... So a little less than 200m per round...

Today...Sept. 16... i we did the 200m as the small circle outside the back WR door! More than likely a little longer than 200m to get back to bar... Unless Oz & Casey set bars outside...
I had mine set up inside and did this little SOB at 1:30 in afternoon... HOT outside!

Warm-Up
Roll/Mobilize
2 Rnds:
200m Run
200m Row

5-4-3-2-1
Spidey & Reach
Walkouts
10 Abmats after each rnd

BB WU

PRIMER

MIND ERASER
AMRAP in 20min:
7 Power Cleans (135/95)
7 Buprpees
200m Run*
*must complete the entire 200 for the Rnd to count!

Casey ~ 9 Rnds + 10 reps
Oz ~ 9 Rnds + 1 rep
tb ~ 9 Rnds

Wisdom of God, be with me, always at work in me.

BLITZ

Warm-Up
Roll/Mobilize
4 Rnds ~
50s Slow Row
10s FAST Row*
4 Push Ups
6 Alt. Spiderman & Reach (3/ea)
9 Slow Air Squats

BB Warm-Up

1 Rnd (easy tempo):
10cal Row
3 Front Squat + 3 Push Press + 3 Thrusters (Bar)

Rest...Then

7 Cal Row
3 Thrusters (Target Wt)

TEMPO FRONT SQUAT
OTM x 7min:
FS Complex: 1 Pausing Front Squat (2s @ Bottom) + Front Squat
1 = 50%
2 = 55%
3 = 60%
4-7 = Work to HEAVY...NOT Max (This is Deload Week)

BLITZEN (Last HERE)
5 RFT:
20 Cal Row
10 Thrusters (115#/80#)

GOAL/Strategy ~ Select a wt. that would allow you to go unbroken on the Thrusters... Think of a weight you are confident that you could get 20-25 times, when fresh! It should be tough to push thru somewhere around round 3, 4 or 5. That is a good thing... Push yourself!
NEXT objective is to know yourself...The rower can wreck your WOD, but if you are confident in your thrusters, or have selected a lighter weight, then it is time to push just a bit harder on the row!
This is a great little cardio/strength combo wod... Favors neither the strength person or cardio person!

Casey & Oz began with C&J and Snatches for 1RM.
These two Clowns begin at 5am (if anyone is an early-bird)!!!

Casey ~ C&J~185 / Sn~135 / 10:31 (95#)
Oz ~ C&J~185 / Sn~135 / ONLY Thrusters UB...no row ?!?!

Stan ~ No Tempo FS / 9:36 (75# / 100cal row = 7:15, on bad rower)
tb ~ 155-165-185-205-215-225 / 9:51 (PR / on good rower / UB Thrusters...did not look at clock until round #5 after rower...off rower at 9:16)

Dang STAN! I was ahead of him till round #4, then we got off rower at same time, he immediatly jumped on Thrusters...I took 3-4 breaths... Son-of-a-gun!!! Great push to finish... Knew I had to get under 10min...Plus trying to stay as close as possible...Knew I could not catch him!!!

O Israel, bless the Lord,
Praise and exalt Him above all forever.

Toes or Two's

Saw Casey on the way in (he was heading out), and he told me what he got on this one, but then did NOT look at the score of what Oz had...Needed to get as many as I could...
I only looked at the clock at the end of 5 rnds...then again once 7 was done... Just to make sure I didn't miss a finishing beep.

Warm-Up
Roll/Mobilize
3 Rnds ~
60s Slow Row
5 Strict Pull Ups
10 Banded Good Mornings
15 Abmat Sit Ups

Barbell Warm-Up w/ Snatch Grip

SNATCH WORK
Part #1)
A) OTM x 5min:
2 x Pausing Snatch-Grip Deadlift

B) OTM x 5min:
3 x Snatch High Pulls (flat footed, heels)

Part #2)
Power Snatch
3 @ 50%
3 @ 50%
2 @ 60%
2 @ 65%
OTM x 5 Min:
2 @ 70%

HEAD 2 TOE
AMRAP in 8min:
10 Toes to Bar
10 Burpees

Casey ~ 5 Rnds + 3reps
Oz ~ 5 Rnds + 10reps
tb ~ 115-125-135-145-160(5x2) / 7 Rnds + 12reps

Nourish your people, Lord!

WORK It!

This is a deload week from the strength aspect...GREAT WOD's...
Today is a mid-range WOD...10-15 min timeframe...
Perfect in transitions...just tough!

Warm-Up
60s Bike (slow)
5 Spidey & Reach (ea)
45s Bike (Mod)
5 Walkouts
30s Bike (Mod/Fast)
5 Inchworms

200m Jog + 50m Wt. Run

1 Rnd (Walkthru Tempo)
20 D/U
10 Air Squats
100m Run
50m Wt. Run
5 KBS
5 Cal Bike/Row

SHRED IT
1 RFT:
80 D/U
80 Air Squats
800m Run
400m Wt. Run (50#/30# Slamballs or 45#/25# Plate)
40 KBS (70/55)
25/18 Cal Bike (sub = 35/25 Cal Row)

Oz ~ 13:37 (1200m Run...no wt run / 55#KB/40cal Row)
Stan ~ 13:45 (35#KB / 45# Plate)
Val ~ 14:54 (35# KB/Row)
Daliege ~ 15:01 (45# Plate/35# KB/Row)
Syd ~ 15:30 (waited at least 60s for tb on bike!!!)
tb ~ 13:48

Blessed be the name of the Lord!

9-11

True Heroes were made 17 years ago today...
HERE is one of them...

The Man in the Red Bandanna

Warm-Up
3 Rnds ~
90s Bike
1 Rnd STRICT Cindy

1 Rnd ~
200m Row
5 Pull Ups
1 Bear Complex

ALWAYS REMEMBER
Team of 2 (IGYG):
To Start: 2001m Row
4 Rnds:
9 Rope Climbs (3-6 UB Pull Ups)
11 Bear Complexes
To Finish: 2977m Row

2001 = Year
4 = Planes
9 = Month
11 = Day
2977 = Lives Lost on that Day!

Casey & Oz ~ ??
Syd & Val ~ 39:57
tb ~ jumped in w/ val when syd left... (was going 1/2 alone w/ rest

STAN ~ 90 Stair Flights ~ 32:27

S&F class did a parner WOD (IGYG) ~ 110 Stair Flights (up & down = 1)...

May we give glory to Your name, Lord!

Once Bitten

Warm-Up
4 Rnds ~
40s Slow Row
20s Fast Row
3 Strict Pull Ups
5 Push Ups
7 Abmats
9 OHS

BB Warm Up (Snatch-Grip)

TEMPO FRONT SQUAT
9 x 1 w/ 3s Pause @ parallel, @ bottom, @ parallel
Sets 1-3 @ 55%
Sets 4-6 @ 59%
Sets 7-9 @ 63%

SNATCH WORK
8 Sets of the Following Complex:
Pause Snatch-Grip DL + Low-Hang Snatch + OHS
1-2-3-4-5 + 6-8 @ same wt (no more than 75% Snatch)

SNAKE BITE (Last HERE / Best HERE...back in 2014!)
21-15-9 For Time:
Squat Snatch (95/65)
C2B Pull Ups

tb ~ 160#-175#-190# / 115-125-135-145-160-170(3) / 8:11
21's in 3:20 / 15's in 6:35...
Snatch = 8-4-3-3*-3* / 3-3-3*-3*-3 / 6*-3 (used belt for 21 & 15's)
C2B = 8-7-3-3 / 11-1-3 / 9
*~Quick Singles

Oz ~ SB = 12:08
Casey ~ SB @ 75# + Pull Ups -
These two also did:
C&J 2-2-2-2-1 ~ Casey - 95-135 / Oz ~ 115-155
Front Squat 5 x 5 @ 75% ~ 135# for both

Happy Birthday Blessed Mother Mary!!!

TEAM...

In today were TEAM Casey & Oz...
Doing yesterdays WOD ~ Cememt Mixer...HERE
REMEMBER this wod was designed to record your SLOWEST round...


Casey ~ 2:22-2:13-2:16-2:18-2:22-2:26-2:33
Oz ~ 2:15-2:26-2:33-2:45-2:43-2:54-2:58

Syd, Val & tb

Warm-Up
250m Row + 5 Good AM's + 10 Push Ups + 15 Air Squats
250m Row + 5 Walkouts + 10 DL
250m Row + 10 Wall Balls

7 Wall Balls directly into...
2 Rnds:
3 Deadlifts + 3 Bar-Facing Burpees

FRANK THE TANK
Within a 5 min Window, perform:
50 Wall Balls (20/14)
AMRAP of:
12 Deadlifts (185/135) + 12 Bar-Facing Burpees

5 MIN REST

Within a 5 min Window, perform:
35 Wall Balls (20/14)
AMRAP of:
9 Deadlifts (225/155) + 9 Bar-Facing Burpees

5 MIN REST

Within a 5 min Window, perform:
20 Wall Balls (20/14)
AMRAP of:
6 Deadlifts (275/185) + 6 Bar-Facing Burpees

Syd ~ 1 Rnd + 9 Reps / 1 Rnd + 9 Reps / XX
Val ~ 1 Rnd + 11 Reps / 1 Rnd + 17 Reps / 2 Rnds + 10 Reps
tb ~ 1 Rnd + 18 Reps (WB=20-10-10-5-5) / 2 Rnds + 7 Reps (WB=10-10-9-6) / 3 Rnds + 7 Reps (WB=10-5-5)

Let those who serve idols be ashamed, those who boast of their worthless gods.

Legs feel like...

...CEMENT

Warm-Up
Roll/Mobilize
200m Slow Run
5 Walkouts
10 Spidermans
100m Med Run
5 Scap Retractions
10 Abmat SU
100m Med/Fast Run
5 Inchworms
5 TTB

Reflexive Performance Reset

2 Rnds (increasing intensity)
100m Run
3-6 TTB
60s Rest

CEMENT MIXER
Every 3 Minutes begin the following for 7 Sets*:
400m Run
12 TTB (Toes-to-Bar)
*Slowest Round is Score...work for pacing!

ROW CONDITIONING
3 Rnds ~
30s Row (Fast)
30s REST
60s Row (Med)
60s REST
90s Row (Slow)
90s Rest
(1:46 / 1:51 / 1:56 pace)

Daliege ~ 2:27 - 2:23 - 2:29 - 2:22 - 2:23 - 2:19 - 2:14 (K2E)
tb ~ 2:16 - 2:16 - 2:19 - 2:17 - 2:18 - 2:16 - 2:16  / 2660m Row total
400's were two laps out back door!
tb's stuff - All TTB UB + 400m splits = 1:46-1:46-1:49-1:47-1:49-1:45-1:44

Let us bless our Savior who enlightens the world by His resurrection.

Labor Day Strong

Warm Up
Roll/Mobilize
3 Rnds ~
90s Bike
1 Rnd STRICT Cindy

BB Warm-Up

SNATCH
Part 1)
a) Pause OHS (3s pause at bottom ~ Work to 75% Max Snatch)
b) Snatch Balance (5 x 3, climbing ~ Work for speed under bar)

Part 2)
4 Sets of Complex (climbing)
ALL PAUSING* Snatch Pull + Sqt Snatch + OHS
3 Pauses @ Snatch Pull (2" off + Knees + Power)
3s @ Catch in SS
3s @ Bottom in OHS
Then...
6 Heavy Singles of SNATCH (climbing)

JERK
Pausing Split Jerk 3 x 2 (2s Pause on Dip & Catch)

Split Jerk 5 x 1, climbing

Was great to have some kids in and do this and finish with HEAVY Squats for 6's...
Also, Codi Halbur was back in town to get a lift in... Was great catching up the the newly married (July 1) man! Doing well and hopfully I will see him in Oct. if I goto Milwaukee for RPR level #2.

Barbie

Classic is up again today...

Last done Nov. 18, 2016 ~ HERE
But only did 3 Rnds... Not sure why but I still posted that time on Comptrain...

HERE is the last REAL time (5 full rounds) of this baby!!! May 23, 2016...
Performed much the same way...
UB for all Pull Ups...Chest Touch for Push Ups (Not Hand Release)...
NO HANDS ON KNEES for Squats...
Good Stratagy today that helped a bit... 5 x 6 for Push Ups from the start...
Rnd 4 & 5 had to break a bit more... Push Ups are my goat!

Warm-Up
Roll / Mobilize

500m Slow Row
2 Rnds:
3 Spidy & Reach
5 Sit Ups
3 Walkouts
5 Sit Ups
350m Mod. Row
3 Scap Retractions
5 Push Ups
9 Air Squats
200m FAST Row
3 Kipping Pull Ups
5 Push Ups
9 Air Squats

BARBARA
5 Rnds for Time:
20 Pull Ups
30 Push Ups
40 Abmat SU
50 Air Squats
EXACTLY 3 Minutes Rest b/t Rounds!

tb ~ 34:42 / SPLITS:
Rnd / Time / Total / Pull&Push / Ab / Sqt
1 ~ 4:19 ~                1:39 + 1:01 + 1:39
2 ~ 4:07 (11:26) ~ 1:32 + 1:11 + 1:24
3 ~ 4:34 (19:00) ~ 1:35 + 1:54* + 1:05*
4 ~ 4:54 (26:54) ~ 1:53 + 1:43 + 1:18
5 ~ 4:48 (34:42) ~ 1:57 + 1:30 + 1:21
*was unsure of the times there...those may be off!

Hot Sauce...

Warm-Up
Quick RPR... needed to Roll/Mobilize!
4 Rnds ~
40s Slow Row
20s Fast Row*
3 Strict Pull Ups
5 Push Ups
7 Abmat
9 OHS
*gradually increase intensity

SNATCH TECH
Part #1 (15min)
OTM x 5 ~ 2 Pause OHS (3s Pause @ Bottom)
OTM x 5 ~ 2 Pause Snatch Balance (3s Pause @ Bottom)
OTM x 5 ~ 2 Snatch-Grip DL + 3 Hang Snatch High Pull

Part #2
7 x 2 Pausing High-Hang Snatch (Pause @ HH Pos...no re-dip)
Set #1 @ 115#
Set #2 @ 135#
Set #3-7 @ 145#

TEMPO FRONT SQUAT
9 x 1 Tempo* Front Squat
3 pauses in each rep ~ 3s Pause @ Parallel + 3s Pause @ Bottom + 3s Pause @ Parallel
1-3 @ 155#
4-6 @ 165#
7-9 @ 195#

HOT TAMALE
1 RFT ~
800m Run
30 Cal Row
25 Burpees
20 Clean & Jerks (95/65)

Oz ~ 10:25 (3:01 run) Sqt-Cl-Thruster vs. C&J
Casey ~ 9:17 (2:43 Run) Sqt-Cl-Thruster vs. C&J
tb ~ 9:58

Oz & Casey also had this...
Clean & Jerks (3-3-3-3)
Oz ~ 135-145-155-155
Casey ~ 135-145-155-165
Front Squat (Heavy Single)
Oz ~ 215 (PR!)
Casey ~ 195