WOD 120417:

BB Gymnastics
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
Strength
1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.
2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.
Conditioning
3 rounds for time of:
100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

GROUP 3 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

BB Gymnastics
1) 175#

Strength
1) 345#
2) None (Bad shoulders)

Conditioning
7:50

G3 Conditioning
7:34 (PR) 

120416

BB Gymnastics
1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

 Performed at 145#

Conditioning
For total working time:
Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m

Time: 17:01

Strength / Work Capacity

A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 Rounds:
In 5:00 Run 400m 1x
Remaining time:
AMRAP:
3 Clean and Jerks (185)
3 Muscle Ups
Rest 2:00
In 5:00 Row 500m 1x
Remaining Time:
AMRAP:
7 Burpees
21 Double Unders

A. 130 x 8
B. 350 x 14
C. 17 + 39

Strength / Work Capacity / Stamina

A. Back Squat 5-5-5+
B. 3 RFT:
10 Overhead Squats (135)
50 Double Unders

C. 5 RFT:
20 Wall Ball (20)
18 KB Swings (70)
15 Ring Dips
12 Pistols
Run 400m
(w/20# Vest)

A. 270 x 11
B. 3:07
C. 37:51

Work Capacity

A. OCTD Qualifier #1
AMRAP 10:00
75 Double Unders
50 Box Jumps (24)
25 Shoulder to Overhead (105)

B. 3 RFT:
Run 400m
15 Thrusters (95)
15 Pull Ups

A. 2 + 75 + 37
B. 7:42

Work Capacity

A. 7 RFT:
10 Chest to Bar Pull Ups
10 Handstand Push Ups

B. "Cement Mixer"
7 Rounds:
Every 3:00 complete
400m Run
12 Toes to Bar

A. 9:41
B. 1:28 (best) 2:22 (worst)

Strength / Endurance

A. Bench Press 5-5-5+

B. 1RM Power Clean

C. 45:00 AMRAP

Run 400m

20 Burpees

30 KB Swings (53)

A. 175 x 12 reps

B. 265#

C. 7 + 400m + 20 burpees

Work Capacity / Team Workout

Full Mission Profile:
Teams of 2:

Row 2k
5,000 pounds ground to shoulder
250 box jumps 24/20
100 kb swings 1.5 / 1 pood
50 cousins (deck squat to wall ball)20#
75 KTE
100 push ups
Run 400 forward
Run 400m backwards
250 double unders

Work Capacity / Stamina

21-15-9 rep rounds for time of :
Deadlift (315)
Box Jump (30)

6:45

4 RFT:
Run 400m
15 Burpee Pull Ups
50 Double Unders

19:32

Work Capacity

3 sets:
Run 400m
AMRAP HSPU
Rest 2:00

14-15-16

2 sets:
Run 400m
15 HSPU
Rest 2:00

Then:
3 sets:
3 Muscle Ups
6 KB Swing (70)
50 Double Unders
10 HSPU
Rest 3:00

Then:
3 sets:
Every 6:30 complete:
20 Pull ups
20 KB Swings (53)
20 Overhead Squats
All sets unbroken

Work Capacity

5 Rounds for time of:
400m Run
10 Power Snatches @ 135#

Time: 13:25

Strength / Stamina / Work Capacity

15:00 to work to a Heavy Power Snatch
Worked to 170#

1-10 Ladder of Deadlift @ 245#
After each set of DL perform:
5 Muscle Ups
7 Burpees
10 Toes through Rings

Time: 32:04

Rest 5 Hours then:

3 RFT:
Run 400m
15 Squat Snatches @ 75#
9 HSPU

Time: 15:24

Strength / Work Capacity / Stamina

4 Rounds for time of:

155# Power Clean x 10

50 Double Unders

400m Run

Time: 15:21

Shoulder Press 5-5-5-20

Rest :30

Deadlift 5-5-5-20

Worked to 135# on Shoulder press (failed rep 5 last set)

Set of 20 failed @ 95# on rep 12

Worked to 380# on the Deadlift

Set of 20 failed rep 16

Then:

Team Workout

100 Reps at each station total

Finish each station before moving on

Ring Dip

Box Jump @ 30"

Planche Push Up

KB Swing @ 70#

12:59

Benchmark "Whitten"

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Time: 39:07

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.

Enlarge image

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Work Capacity

Mainsite WOD:
3 Rounds for time:
400m Run
30 Overhead Squats
21 Pull Ups

Time: 14:?

Notes: I was absolutely before and after this WOD. I am in dire need of a rest day

Strength / Work Capacity / Stamina

3x5 OHS
10 Minutes to establish a 2RM OHS
Worked to 195#, failed @ 205#

Then:
"BAMF"
5 minute window to complete
1x 500m Row
Remaining amount of time do
AMRAP Thrusters @ 135# / 95#
2 minute rest
5 minute window to complete
1x 400m run
Remaining amount of time do
AMRAP Muscle ups / Pull ups
2 minute rest
3 rounds

Reps: 108

Then:
"Unbroken 20"
7 Rounds for time of:
4 Handstand Push Ups
5 Squat Cleans @ 135#
6 Chest to Bar Pull Ups
7 KB Swings @ 53#

*each movement must be done unbroken

Time: 11:05

Benchmark "Nutts" / Benchmark "Elizabeth"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time: 21:21

Then:
21-15-9 rep rounds for time of:
Clean 135#
Ring Dip

Time: 6:33

Benchmark "Helen" / Benchmark "Grace"

3 Rounds for time of:
400m Run
21 KB Swings @ 53#
12 Pull Ups

Time: 7:39

Then:
"Grace"
30 Clean and Jerk @ 135#

Time: 2:48

Benchmark "Filthy Fifty" / Work Capacity

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 17:31 (PR)

Then:
AMRAP 20 min.
400m Run
2 Squat Snatches @ 135#
3 Pistols each leg (alternating)
4 Handstand Push Ups

Rounds: 7

Work Capacity / Stamina

“The Lullaby” @ 105#

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 5 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

a. 10:57 b. 11:46 used 105# barbell

Then:
3 rounds:
400m run
20 floor wipers @ 135#

Time: 8:11