"Helen"

3 Rounds for time of:
400m Run
21 KB Swings, 53#
12 Pull-ups

Time: 8:10
Previous time: 8:42

Muscle-up, Clean and Jerk

3 Rounds for time of:
10 Muscle-ups
15 Clean and Jerk, 135lbs.

Time: 19:23
Previous Time: 18:42

Note(s): Not bad. Legs sore from yesterday but I wanted to do this one anyways.
*Full Squat Clean

"Suck Balls"

50-40-30-20-10 reps for time of:
Wall Ball, 20#
Ball Slam, 25#

Time: 18:45
Previous time: 21:23

HSPU, Ring Dip

5 rounds for time of:
10 HSPU
15 Ring Dips

Time: 13:29

"Mr. Joshua"

5 Rounds for time of:
400m Run
30 GHD sit-ups
15 Deadlift, 250#

Time: 42:50

"Fran"

21-15-9 reps for time:
95lb. Thrusters
Pull-ups

Time: 6:03
Previous time: 4:23

Note(s): I blame having no competition. The last time I did fran was at my cert, and I have never felt that much adrenaline in my life... so I blame my horrible time on lack of competition.

Hang Power Clean, Clean and Jerk

Skills/Warm-up:
Snatch
Double Unders

Workout:
Hang Power Clean 7 Heavy Singles
1) 165#
2) 170#
3) 175#
4) 180#
5) 185#
6) 190#
7) 195#

Then:
Clean and Jerk (max effort)
1) 190# (PR tie)
2) 195# (PR)
3) 200# (New PR)

Cool down:
Jump Rope

KB Snatch, Ring Push-up, Double-under

5 Rounds for time of:
20 KB Snatch @ 53# (10 each arm)
40 Ring Push-ups
60 Double-unders

Time: 38:24

Note(s): I wanted to combine an exercise that I don't do often and an exercise that I suck at w/ ring push-ups. I do not do KB Snatches often so I decided I would throw that in. Double-unders are one of my worst exercises. I surprisingly got a lot better at them today since I did 300 total.

OHS, GHD, Thruster, Pull-up

Overhead Squat 5x3
1) 95#
2) 105#
3) 115#
4) 120#
5) 125# (failed)

Then:
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Time: 24:19

Power Clean, Ring Dips

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Time: 11:37

"JT"

21-15-9 reps for time of:
HSPU
Ring Dip
Push-up

Time: 11:52

Note(s): HSPU @ 90 degrees

Front Squat, Pull-ups

Front Squat 5x5
1) 155#
2) 175#
3) 180#
4) 185#
5) 190#

Then:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Note(s): Due to time constraints I did 2 rounds as perscribed, then switched to the 35# dumbbell, then the 25 and did a total of 4 rounds. Rounds 3 and 4 rest was taken as needed.

Time: 18:46

Deadlift, Run, HSPU, Pull-up

Strength:
Deadlift 3-3-3-3-3
1) 275#
2) 295#
3) 300#
4) 315# (failed rep 3)
5) 315# (failed rep 2)

Workout:
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 Pull-ups

Time: 16:05

Hang Power Clean, C&J Ladder

Hang Power Clean 6 heavy singles:
1) 185# (failed)
2) 185# (failed)
3) 165#
4) 170#
5)175#
6) 180#

Note(s): Tried to do too much too fast.

Then:
Clean and Jerk Ladder
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

7 Completed
Failed at 8 minutes rep 5

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Note(s): one minute rest between rounds. I had to hold the stopwatch in my hand and try to do the workout at the same time all the while sprinting inside to row... Score is a rough estimate. This is a hard workout to do by yourself.

Estimated Score: 300ish

"Murph" w/ 20lb. Vest

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Time: 1 hour 2 minutes and 54 seconds.

"Michael"

3 Rounds for time of:
800m Run
50 Sit-ups
50 Back Extentions

Time: 20:30

Thruster, Hang Power Clean, SDHP

Complete as many rounds as possible in 20 minutes of:
5 Thruster, 95lbs.
7 Hang Power Clean, 95lbs.
10 Sumo Deadlift High-pull

Rounds: 8 + 5 Thruster, 7 HPC, 5 SDHP

Bench Press, KTE

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench Press @ 155#
KTE

Time: 11:31

One Mile Run

Mile run for time:
5:57

Note(s): First day of practice went well. Swing feels a bit off but other than that I feel really good about this year. I was pretty tired for that run though. Oh well.