A. Sumo-deadlift @ 21X2: 2,2,2,2,2; rest 3 minutes
B. 30 DB Man-makers for time - 30/20#/hand; rest 5 mintues before C
C. 800m run @ 100% effort

a. 308, 318, 330, 340
b. 5:30 with 30#
c. 2:49

"Jackie"

For time:
1000m row
50 thrusters, 45 pounds
30 pull-ups

8:26 blah... a lot of excuses here. None of them good.

A1. 10 tall box jumps; rest 20 seconds
A2. AMRAP ring push-ups in 45 seconds; rest 2 minutes x 5 sets
B. 20m partner band resisted sprint; rest 2 minutes x 4 sets
C. Partner assisted GH raises (from ground): 3 sets x 10-20 reps, slow tempo descent; rest 90 seconds


37.5" Box 35/32/34/32/33

4x100m sprints (no partner)
1x10 on GHD machine... ran out of time

A1. 5 tough deadlifts, 2 second pause on the ground; rest 10 seconds

A2. 7 burpee broad jumps; rest 10 seconds
A3. 200m sprint @ 100%; rest 4 minutes x 5 sets

286

45"

297
43"

308
44"

319
44"

330
44"
Timed the runs only... Can't say I did it rx'd with all the rest I was taking between reps

ps Looking over and seeing Sam and Cave laughing at your form on the final round is probably a good indication that your technique isn't quite up to par

pss pretty sure I was dead lifting what's being benched in the photo

psss Jew Bear I miss you

A. Snatch, heavy double
B. 1/2 "Nate" 2 Muscle-Ups, 4 Handstand Push-Ups, 8 Kettlebell Swings, 70#

a. worked up to the same 'ol 132#. got a silly video of it too
b. we didn't have much time left so we opted for a 10 minute "Nate." Rolled rx'd except for 1 abmat and knocked out 5 full rounds

For time at a consistant effort without stopping:

100 air squats
80 KB swings, 35/26
60 push-ups
40 box jumps, 24/20"
20 chest to bar pull-ups

I don't remember my time (somewhere around 15 min) but it wasn't pretty... my back was screaming during the squats and kettlebell swings. Caught up with some people on the box jumps though.

Sandbagging?

5 sets:

5 Touch-and-Go Deadlifts - Increase loading each set
30 sec AMRAP Burpees

308|17
318|17
330|16 PR
335|16 PR
335|16

After did AMRAP double-unders in 10 minutes... 414 (20 rep PR)

A1. Push-Press: 3,3,3,3,3; rest 30 seconds

A2. Broad Jump AFAP: 5,5,5,5,5; rest 2 minutes

Angie
50-40-30-20-10
Double-Unders
Abmat Sit-ups

a. 164? Can't remeber exactly
b. 7:03 PR!

A. Tall Clean: 5,5,5; rest 1 min - tech work

B. Clean-grip Deadlift: heavy double in 10 minutes - no more than 5 tough sets
C. 2-16-2 Kettlebell Swing ladder for time (by 2's); i.e., 2,4,6,8...and so on up to 16 and back down to 2

a. 132... these were weird but I liked them. The equivelent of the snatch balance for cleans?
b. 352 was my best today before running out of time
c. 11:23 starting with a 70# and switching to a 53#. Took my sweet ass time on these.

5 sets:

AMRAP Ring Push-Ups
300m Row

41/27/23/26/27

53/55/1:03/58/57

Had vertigo for a solid 30 post WOD... that's a first. Had an outerbody experience during round 3... not a first.

A. Front Squat @ 30X1: 2,2,2,2,2; rest 120 seconds

B. Clean and Jerk: 2,2,2,2,2; rest 120-180 seconds

a. 220 was my best (PR)... tried 230 and failed on the first rep
b. 176 was my best... cleaned 198(x2) but couldn't get the jerk.

Did some handstand push-up and walk work after

A. 20 minute coach-led mobilty session

B. Snatch Balance: 3,3,3,3 - tech work, 2 seconds pause @ bottom; rest 3 minutes
C. Toes-To-Bar: 3 sets x 10-20 reps @ 2020; rest 1 minute
D. Handstand Holds: accumulate 3-5 minutes; rest as needed

a. 110 was my best before running out of time
b. sets of 10 at tempo
c. did 5 minutes... 1'|1'|1'|1'|40"|20"

Pity Party

1.5 mile Run
50 CTB Pull-Ups
100 Hand-Release Push-Ups
200 Air Squats
1.5 mile Run

53min 45sec total

Fnished the first 1.5 in approx 11min 11sec... Took a few minutes to get set-up on CTB then knocked out sets of 5... Stayed with sets of 5 on the push-ups as well... Think I started air squats at at the 20min mark... Did sets of 10 for the first 100 then 4 sets of 25 for the second... Not sure what time I started the second run but it took FOREVER (I'm guessing I started around the 36min mark)... Did a walk/run gig to finish. Ugh

Weight: 167.5 (post-wod)