Per-Form

A1. Back Squat @ 30X2: 5,5,5,5,5; rest 2 minutes
A2. Weighted Push-Ups (plates on back): 5,5,5,5,5; rest 2 minutes
B1. Weighted Box Step-Ups: 4 each leg; rest 90 seconds
B2. GHD Hip Extensions: 15-20; rest 90 seconds x 3-5 sets

a1. did sets of 154/176/198/208/220 at tempo
a2. did 25/30/40/50/50kg
b1. check at 1.5 pood per hand (4 sets)
b2. check with a red band around my neck (15reps for 4 sets)

Muted Pics

A. Front Squat @ 31X2: 3,3,3,3; rest 3 minutes

B1. 5 Push Jerk; rest 1 minute
B2. 15-20 kipping knees to elbows; rest 2 minutes x 3 sets
C. GH Raise @ 2010: 3 sets x 15 reps; rest 90 seconds

a. Stayed legit on tempo with the pause at the bottom... heaviest successful load was 198#. Was able to get 208" x2.
b. 154# was the heaviest on jerks, done-and-done on the kte's (did 20 a round). Sam made a quick film while I was doing push-jerk. He pointed out that I was coming on my toes and not stickin' my hips out (and back.) aka I had muted hips. Huge power sucker-upper.
c. Did all raising fully off the ghd... killed my hammies.

Got Ups?

A1. Back Squat @ 20X2 tempo: 4-6 reps; rest 10 sec,

A2. 10 Box Jump Overs (jump and turn and repeat); rest 10 sec,
A3. 30 Unbroken Double-Unders x 4 sets; rest 3-4 minutes.
B. For Time: Partnered Burpee Ladder, 1-10.
C. 15 Hip Back Extensions; rest 60 sec x 3 sets

a. Sets were 198/208/220/230(x4). Used a 24" box for the jumps.
b. 3:41 partnered with Jack and Brian
c. Done and done

Kick Clap Speaker

A. Hang Clean: heavy triple in 10 minutes
B. AMRAP 1-5 unbroken hang clean ladders in 10 minutes (loading is 80% of heavy triple)*
C. 3 x 30 GHD hip/back extension; rest 90

*1 clean, dump; 2 cleans, dump;3 cleans, dump; 4 cleans, dump; 5 cleans, dump. That's one 1-5 ladder
 
Worked up to 80kg/176lb before running out of time... feel like I could have done a bit more. That non-regrip was killer especially when coming down from the rack position. Went with 65kg/143lb on "B" and it was prob just right although I feel like I should have knocked out more rounds. I was able to keep technique so we'll call it a win... 2 rounds +1, +2, and +3 rungs. C was a chiz-eck and the back held up. Word.

Da Ferst of Da Month

A. AMRAP in 4 minutes: 5 unbroken bench press (135/85)
Rest exactly 2 minutes
B. AMRAP in 4 minutes: 10 unbroken DB walking lunges (45/30 e/hand)
Rest exactly 2 minutes
C. AMRAP in 4 minutes: 15 unbroken hip/back extensions
Rest exactly 2 minutes
D. AMRAP in 4 minutes: 20 unbroken double unders

7 bench/7 lunge/7 ghd/5x10 du's

Hurry Up!... And Wait

Low Bar Back Squat
Heavy triple

AMRAP in 20"
5 Unbroken handstand push-ups
10 Box jumps
15 Glute-ham hip-back extensions

245(x3), 265(x1) ugh... dnf
13 ghd's away from 10 complete rounds
Used 1 abmat for 8 rounds, failed, then went to 2

Kind of a strange met-con for me... it was hurry, hurry, hurry then wait, wait, wait

Pull-Ups 'n Filthy Fifty

Max Reps Pull-Ups
One attempt, as many pull-ups as possible (kipping)... I nabbed 41(PR).

"The Filthy Fifty"
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlbell swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip-back extensions
50 Wall-ball shots, 20 pound ball
50 Burpess
50 Double unders

First time to do tha 50... time was 23:??. Did it rx'd except for subbed 2xsingles for double-unders at the end. The wall-ball to burpee transition is KILLA.

Thurty Ones

Back Squat
5-5-5-5-5

Had a great row and kettlebell warm-up then:
185-195-200-205-205(x3)

205 was right at the 85% 1 rep max mark, and was a perfect struggle on the closing reps. ROM seemed to be migh-T-fine. Right hip flexor/groin was talkin to me a bit.
The met-con was an ascending/descending couplet ladder with push-ups and GHD hip-extensions. The only catch was that on the ghdhe's we had to come completely back out of the saddle with a vertical torso on each rep which was pretty effin aWkwaRd. This really got the attention of my hammies and calves; the low back was on blast too. Reps counts were 21-19-15-12-9-6-3 and vice versa. Nabbed a "slow" 8:54 but made every rep count.

We also did some birfday burpees at the end. 31 for moi. Hated to put everyone through it post met-con, but Tolbs and Chase were determined. Dunno what my time was. I made damn sure I was the first one done though. Thanks guys : )

weight: 167.4

Kryptochronalite

400m run
35 Glute-ham sit-ups
30 Double-unders
400m run
35 Glute-ham back extensions
30 Double-unders
400m run

Tabata Wall-Balls, 20# for max reps

10:44 FTL... went borderline retarded on the DU's but I did 'em nonetheless! First WOD to do DU's actually (hence the 11 min performance).

83 on tabata wall-balls

I Think I Can, I Think I can... Damn. I Can't

4 Rounds for time:
600m run
30 GHDSU's
30 GHDHE's

I should not have worked out today. I knew it. My body knew it. We did it anyway. It took a full 23:53 of pain to complete this mo-fo. Epic bonk.