Warm-Up?!?!

LOOONNNGGG Warm-Up
3 Rnds of the following:
With a 3 Minute running Clock...
1 = .5 Mile bike...use remaining time as rest
2 = 500m Row...use remaining time as rest
3 = 400m Run...use remaining time as rest
Repeat this for the 3 Rnds (27 Minutes)...

Got the blood flowing...

GEVALIA
100-80-60-40-20 D/U
10-8-6-4-2 OHS (135#/95#)
5-4-3-2-1 Muscle Ups

Core/Stability Stamina
3 Rnds NOT for Time:
30 GHD Sit Ups
30 Back Extensions

tb ~ Nice looong warm-up (rows=1:44-1:42-1:46 Runs=2:05-2:00-2:05) / 12:09 / done

Start...

Start the Clock!
At 0:00 begin with
Power Cleans (65% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)

At the 12:00 marke begin
Power Snatch (65% 1RM)
Perform 1 Snatch every 40sec...
*Work for SPEED! This should be like a 10m Sprint!!!

Then...

For Time:
21-18-15-12-9-6-3 UB Thrusters (95#/65#)

AMRAP in 9min:
9TTB
7 Kipping HSPU
5 Power Cleans (135#/95#)

tb ~ 165# / 145# / 9:41 / 5rnds + 9TTB

Moonwalk (CFNE)

MOONWALK
5 RFT ~
500m Row
15 Burpees
10 Front Squats (155#/105#)

Core Stability
100-80-60-40-20 D/U
25-20-15-10-5 GHD Sit Ups

Daliege ~ 24:28
tb ~ 24:34 (1:55-1:56-1:56-1:57-2:02 for row times) / 10:14 (w/ 1st Hour)
My goal was to go straight from Row to the burpees...I did that with walk-down burpees...Then needed a bit of rest before the Squats...20-30sec I would guess...
Moonwalk was a great one

Double DT

Nice tough workout... Working on progression in Snatch & Squat for the next few weeks...
Work for some improvement in strength and form...

SNATCH
EMOM x 10min: 1 Snatch
(you choose to increase, across, or work for 1RM)

Strength
Back Squat
5 x 4 (across)

Double DT
3 RFT:
24 Deadlift (155#/105#)
18 Hang Power Clean (155#/105#)
12 Push Jerk (155#/105#)
*REST 2min b/t Rounds

Wendt ~ 135x2-145x2-155x2-160-165-170-175 / 275#
Lil Wendt ~ 125x2-130x2-135x2-140x2-145-150 / 275#
tb ~ 175#(across) / 275# /// 16:19
DBL DT Breakdown ~ 3:51-9:43-16:19
Sets ~ 3:51-3:52-4:36 ... quite a drop-off on the last set!
23-1+ / 6-5-5-2-1+ / 12
16-5-1-1-1+ / 6-5-4-2-1+ / 12
16-5-2-1+ / 5-4-3-3-2-1+ / 12 (I know I did not "push" hard enough thru the HPC on this set...)

OZ did an ascending DT... (do not think it was a double)
95-115-125-135-155...something like that... And his grip was shot at the completion...

Open Test

Nice little conditioner...
From Most Recent...
HERE... not in very good shape...eeshh
HERE...made it to snatch...
& HERE...hard to believe the first time remained the PR...UNTIL TODAY!!!

OPEN TEST
AMRAP in 20 Min:
50 Wall Ball (20/14)
50 D/U
40 Box Jumps (24/20)
40 TTB
30 C2B
30 Burpees
20 Cleans (145#/100#)
20 Jerks (145#/100#)
10 Snatches (145#/100#)
10 Muscle Ups

Kate ~ 20 Cleans (95#)
Wiernik ~ 20 Cleans (45#)
Witt ~ 30 Burpees
Oz ~ 10 Jerks (135# for all) ... PR +4!!!
JB ~ 10 Snatches (135 Cleans & Jerks / 95# Snatch)... PR +10!!!
tb ~ 10 Snatches (20# WB...just to know we did NOT move to the 30#er)...PR +8!!!

Tomorrow...

JIGSAW & Desi's B-Day Celebration!!!

Just Start that Clock!

Nice workout put together...

Follow this and work for SPEED & TECH.
DO NOT adjust the time! Use your rest...work for smooth and fast effort!

START THE CLOCK...
At 0:00 begin with
Power Cleans (60% 1RM)
Perform 1 Clean every 40sec... Do this 12 times... (8 minutes...actually 7:20)

At the 12:00 marke begin
Power Snatch (60% 1RM)
Perform 1 Snatch every 40sec...

At the 24:00 mark begin:
FOR TIME:
4 Sets of 15 UB Thrusters (95/65)
Rest as you need, but know you are on the clock! AND the reps are UNBROKEN (cannot drop the bar!)

REST AS NEEDED AFTER THIS...
IF TIME...

For Time:
1K Row
21-15-9
KBS (70/55)
OHS (115#/80#)

Oz ~ 115# / 95# / 8:50 / had to go...
Daliege ~ 115# / XX / 8:35 (last 3 reps of set #4 were not quite locked out) / 15:59 (55#/75#)
tb ~ 155# / 135# / 5:02 / 13:20

Val's Post B-Day WOD's

Nice sweat today...
Day after Val's B-Day...she needed to get some workout in!

EMOM x 15:
16/12 Cal Row (bad rower)
15 GHD Sit Ups
20 GHD Hip Extensions

Then...
CYCLONE
For Time:
21 DL (225/135), 42 Cal Bike, 84 D/U
15 DL, 30 Cal Bike, 60 D/U
9 DL, 18 Cal Bike, 36 D/U

Oz ~ did ascending DL (135-185-225)...cal was row...no time listed
Val ~ Completed EMOM / 8:39 DL & D/U only
Daliege ~ Completed EMOM / 16:30 (used recumbant, 155# DL + 2x's singles)
tb ~ Completed EMOM / 16:18