RunDown

WarmUP
2 Rnds ~
250m Row
5 Spidey & Reach
10 Scap Retractions
30 single Unders

SNATCH-Grip BBWU

1 Rnd
250m Row
10 D/U
1 Strict HSPU

STRICT HSPU
3 Rnds:
3 Strict HSPU
2 Strict HSPU
2 Strict HSPU
2 MIN REST
*take as little rest as you need b/t sets...but a full 2m b/t Rnds

SNATCH Work
SKILL
OTM x 5:
2 Snatch-Grip Push Jerk

OTM x 10min:
2 Power Snatches (climbing to heavy)

RUN DOWN
5 RFT:
15 Power Snatches (75/55)
30 D/U
200m Run

Wendt ~ 15:50
tb ~ HSPU completed / 115-125-135-145-160-160-170-170-185 / 12:33

Lord, let the light of Your face shine upon us! Especially upon Max Oswald!

Tuff Stuff

Warm-Up
90s Slow Bike
1 Rnd STRICT Cindy
60s Mod. Bike
5 Good AM's
5 Back Squats
5 Elbow Rot.
30s Fast Bike
5 Strict Press
5 Stiff-Leg DL
5 Front Squats

Gymnastics PULLing
Perform the Following:
60s Light Row + 3 MU
60s Light Row + 4 MU
60s Light Row + 5 MU
60s Light Row + 3 MU
60s Light Row + 4 MU
60s Light Row + 5 MU

CLEAN WORK
OTM x 5min:
3 Tall Cleans (start w/ bar and climb)
Then...
5 Min to get to a Heavy Front Squat
Then...
OTM x 5min:
5 TnG Squat Clean (mod. wt. across)

NICK
AMRAP in 20min:
10 Thrusters (135#/95#)
20 Cal Bike
16 C2B Pull Ups

tb ~ 145# for Sqt Cleans / 4 Rnds + 8 Thrusters (breakdown below)
1st Rnd ~ 5-3-2 / 1:35 / 6-6-4 (4:45)...started 2nd @ 5:00
2nd Rnd ~ 10 UB / 1:55 / 4-4-4-3-1 (9:19)...started 3rd @ 9:30
3rd Rnd ~ 10 UB / 1:53 / 4-4-4-2-2 (14:19)...started 4th 14:35
4th Rnd ~ 10 UB / 1:37 / 4-4-4-2-2 (19:15)...but did not start till 19:35
5th Rnd ~ 8 Thrusters

May we give glory to Your name, Lord!

Bag-o-Fun

Warm-Up
4Rnds :
50s light bike
10s Fast bike
3 Walkouts
5 Scap Retractions

2 Rnds (low intensity)
3 Strict Pull Ups
6 Kip Swings
9 Push Ups
12 Slow Air Squats
15 Abmat SU

STRICT Gym Work
0-5 Min:
5 Inchworms
15s L-Sit Haning Hold
(as many rounds as you can comfortable get)
5-10min:
5 Strict Toes-to-Bar
10 Superman Rocks

FRONT SQUAT + C2B
Every 90s:
4 Front Squat + C2B (or regular Pull Ups)
Climbing on Front Squat & Increase Reps on C2B each rnd

AIR BAGS
7 RFT ~
10 Odd Object Reverse Lunge (70/55)
10 Odd Object Power Cleans
20 Lateral Hops
200m Row
REST 60s b/t Rnds

Stan ~ 95-105-115-125-135 / 4-5-6-7-8 / 21:20 (2:23-5:35-8:53-11:59-15:07-18:19-F)
tb ~ 210-215-220-230-235 / 8-9-10-11-12 / 22:51 (2:29-5:57-9:29-12:50-16:24-19:43-F)

God, my Lord, is my strength.

On the DL...

Not Down Low...
DeadLift

Warm-Up
Quick

STRICT HSPU +
Every 90s ~
5 DL + 4 Strict HSPU
4 DL + 3 Strict HSPU
3 DL + 2 Strict HSPU
2 DL + 2 Strict HSPU
1 DL + Max UB Strict HSPU
(DL should increase to a HEAVY 1-Rep)

DEAD SPRINT
5 RFT (Total time INCLUDES 60s Rest for rnds 1-2-3-4)
7 Deadlifts (275/185)
100m Shuttle Sprint (4x25m)
9/6 Cal Bike
60s Rest b/t Rnds

DS (for the Rest)
AMRAP in 15min
10 DL (225/135)
15 Cal Row
20 Wall Balls

Oz ~ 6x 3 DL Climbing - (245#) / 4rnds + 10
Casey ~ 6x 3 DL Climbing - (275#) / 4 rnds + 15
Val ~ 4 Rnds
Syd 4 Rnds
tb ~ 185-225-275-315-340 / 5 Max Strict HSPU at finish / 10:23 (1:17/3:37/5:53/8:09/10:23)

Let us bless the Father, the Son and the Holy Spirit.

Chris Kross

Done once already (about a year ago) ~ HERE

Today we get after a bit of Grip-Intensity and focus!

Warm-Up
2 Rnds ~
250m Row
5 Spidey & Reach
10 Scap Retractions
15 Abmat Sit Ups
30 single Unders

BB Warm-Up

1 Rnd ~
10 D/U
5 Power Cleans (light wt.)
10 D/U
5 TTB

1 Rnd ~
15 D/U
3 Power Cleans (wk wt.)
15 D/U
3 TTB

CRISS CROSS
AMRAP in 15min:
30 D/U (60 Singles)
15 Power Cleans (115/80)
30 D/U
15 Toes to Bar

Row Conditioning
4 Rnds (for Cals)
1min Work : 20s Rest
40s Work : 40s Rest
20s Work : 1min Rest

Daliege ~ 4 Rnds + 4 PC
Stan ~ got it done...no idea on Rnds
tb ~ 5 Rnds + 6 D/U / 50-48-47-48 Cals (breakdown below)
CC Rnd Splits =  2:30/5:15/8:31/12:00/14:54
CC PC breakdown = 8-7 / 6-5-4 / 6-6-3 / 6-6-3 / 3-3-3-3-3
CC TTB breakdown = 10-5 / 10-5 / 10-5 / 5-5-5 / 15UB
Row Splits by 60s-40s-20s
23-17-10
24-15-9
24-14-9
25-15-8
By not going too hard on the 60s rnd, I was able to increase my 40 & 20 cals...
Notice the 60s cals were up by 1 and 2, but the 40s and 20s went down...
Should have planned better...

Fiat Voluntas Tua

Get to Work...

Warm-Up
90s Light Bike
1 Rnd STRICT Cindy
30s Sampson (ea way)
60s Med Bike
5 Good AM's
5 Back Squats
5 Elbow Rot
30s FAST Bike
5 Strict Press
5 Stiff-Leg DL
5 Front Squat

GYMNASTICS WORK
6 Rnds:
1min easy Row
3 Muscle Ups

CLUSTER BANG
With a Running Clock
AMRAP in 20s : Cluster (155/105) (115/80)
40s REST
AMRAP in 40s ~ Cluster (185/135) (135/95)
1:20 REST
AMRAP in 1:00 min ~ Cluster (205/145) (165/110)
1:20 REST
AMRAP in 40s ~ Cluster (185/135) (135/95)
40s REST
AMRAP in 20s : Cluster (155/105) (115/80)
(#1 wt should be easy, #2 Med, #3 very tough...couple of options)

HOPPED UP
Ascending Ladder in 7min:
3-6-9...etc
Thruster (95/65)
Bar-Facing Burpees

tb ~ row was 1520m/96cal / all 3's UB / 20s = 4/4 (8) 40s=1/3 (4) 1min=4 / 12's + 27 (12 Burpees)
Sqt Snch Complex = Hang Sqt Snatch + Squat Snatch every 90s for 7 rnds
Oz ~ 12's + 8 / Squat Snatch Complex ~ 145#
Casey ~ 12's + 17 / Squat Snatch Complex ~ 115#

I believe, help my unbelief!

OUR LONG

Oz & Casey completed THIS

With a Running Clock Perform:
0-10min ~ 60cal Row
10-20min ~ 3rnd: 10 Snatch + 10 Pull Ups
20-30min ~ 60cal Row
30-40min ~ 3rnds: 10 Thrusters + 10 Burpee Box Jump Overs
40-50min ~ 60cal Row
50-60min ~ 3rnds: 10 C&J + 10 Pull Ups
Any remaining time is REST...
Goal is to get after this as quickly as you can w/in the