Sorry for no post yesterday...bad guys needed my attention:)

EMOM -- 5 rounds
6 touch and go deadlifts at 70%

Then
15 Russian kettlebell swings 70/53
10 pull ups
5 glute ham raises

6 rounds

8x2 Touch and go Power Snatch

Then

6 power cleans 135/95
24 pull ups

4 rounds for time

7x2 Squat Clean & Jerk - Start @ 80% (these should be heavy)

Then

2 rounds for time

30 power snatch 115/75
20 burpees to a 6" target
30 pistols

Back Squat
5x4 @ 80%

Then
Row/Run 2000 meters
10 body weight bench press
Row/Run 1000 meters
15 body weight bench press
Row/Run 500 meters
20 body weight bench press

Okay guys, one more workout this week.

7x2 power clean to split jerk @ 70%


Then

3 rounds for time

15 bar facing burpees
15 hang power cleans 155/115
45 wall balls 20/15

Ha! We have service for 30 minutes here on the mountain.  Your wod for Thursday is:

8x2 squat snatch touch and go
start around 80%

20 minute AMRAP
Row 20 calories
20 shoulder to overhead 115/75
20 box jump overs 24/20

4 rounds

Run cemetary hill
10 front squats
10 shoulder to overhead

RX+165/135
RX 135/95
RX-95/65

Run up the cemetery hill to the private property sign (about 500 m) {row 500m}
10 front squats
10 shoulder to overhead

4 rounds for time

Rx+ = 165/115
Rx = 135/95
Rx- = 95/65

Back Squat
4X5 @ 75%

Then:

60 calorie row
50 pistols
40 overhead squats
30 burpees to 12" target

1 round for time

Front squat with 3 sccond pause at the bottom
3@ 50%
3@ 60%
3@ 70%
2@ 80%
1@ 85-90%

Then

3 rounds
Every 3 minutes
15 pull ups
15 box step ups

Rest 2 minutes

3 rounds
Every 2 minutes
10 chest to bars
10 box jumps

Rest 2 minutes

3 rounds
Every minute
5 chest to bar
5 ring dips
5 box jump overs

TEAM WOD #3 UPDATED!

Team Workout #3
90 Partner deadlifts @ 205#
Burpees

**While two members are completing sets of deadlifts, the third member is doing burpees.  Reps may be partitioned however the team wishes. The barbell may be loaded unevenly if wished.  The workout is over when all 90 deadlifts are completed.  Your score is the time at complete AND the number of burpees completed.

21-15-9

Thrusters

Burpee over the barbell

Rx-  95/65

Rx 135/95

Rx + 165/115

Then:

3 minute accumulated plank hold 

8x2 power snatch (touch and go, do not drop between reps) 75%

Then

15 minute AMRAP

60 double unders
20 calorie row
20 front rack weighted walking lunges 95/65

6X3 squat clean and split jerk
Start at 70% and work up

Then

5 rounds
7 squat clean 155/105
14 ghd sit ups
21 shoulder taps

Strength
5x4 back squats @ 80%

Then

Every 5 minutes for twenty minutes

10 deadlifts 185/135
Run 400 meters
10 pull-ups
This is RX -

10 deadlift 225/185
Run 400 meters.        
10 CTB pull ups
This is RX

10 deadlifts 315/225
Run 400 meters
10 muscle ups
This is RX +

Choose 1 weight and pulling movement for your workout.

Team Workout #2
(Complete this workout with your team before next Wednesday)
1800 m run (one member runs at a time)
60 overhead squats 65# (other members are in pull up hang)
100 ghds (other members are in deadlift hold--185#)

Reps do NOT have to be split evenly, but every member must do at least part of each of the three movements.

Work up to a 3 rep max strict press (no legs)
Then a 2 rep max push press (dip-drive)
Then a 1 rep max split jerk

Then:
21-15-9
Goblet squats
Box step overs
Kettlebell swings
Toes to bar

53/35

4 rounds for time:
21 wall balls
18 kettlebell swings
15 box jump overs
12 burpees

6 sets of 3 reps
Power clean to split jerk
Start at 70% and work up

Then

4 rounds
28 lunges
15 power cleans 115/80

5-4-3-2-1
Back squat
5@ 50%
4@60%
3@70%
2@80%
1@90%

9 minute AMRAP
7 thrusters 135/95
14 pistols (alternating legs)
21 double unders

27-21-15-9

Calorie row
Dead lift 225/185

1) back squat 6 sets of 2 reps @ 80%

2) one round for time:

400 m run
10 handstand push ups
20 kettlebell swing 53/35
30 toes to bar
40 ft walking lunges 53/35

Team Workout:
Complete this wod with your team before next Wednesday!
I will be going to the gym on Saturday, teams can definitely come do it then!
Partition reps evenly
60 push ups
60 pull ups
60 calorie row
60 power cleans 65#

1) Every 90 seconds for 10 rounds:
100 m sprint
Start at about 50% and increase the intensity each time. The last five rounds should be at threshold pace.

2) Warm up your deadlift, then
5@ 50%
5@ 60%
5@ 70%

3) Complete as many rounds and reps in 12 minutes of:
250 m row
Max reps pullups