Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning
3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.

Midline
5 min alternating BB TGU 95/65#

-

1) 300# w/rage green bands.

2) 
175#
190#
205#
230#
255# - 2 of the 3 reps were assisted

3) Total: 162
BOB's: 20/12/12
C2B: 25/13/14
DB: 23/22/21

TGU's: Worked up to 70#.  Bad shoulder can't take it, shut it down.
 

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE. 

-

BBG:
1) 80kg
2) 105kg

S:
1a) 90/95/100kg
1b) 110kg all sets
1c) 110/145/145#

C: skipped, out of time. 

BB Gymnastics

1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

Strength

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO

Conditioning

Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m

For time.

-

Wanted to do the squat portion of this but couldn't make time.  Need to let the shoulder rest anyway.  Unplanned rest day today.

BB Gymnastics

1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

Conditioning

5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#

For time.

*Rest 2 minutes, then:

3 minute AMRAP of:

Bar Muscle-Ups

-

BBG:
Snatch: Wasn't sitting and stabilizing well today. Lost 2 of my 3 failures behind me in the bottom. Strange.
205
215 - 1 fail
230 - 1 fail
215 - 1 fail
205

C&J: 90% on these is so much easier than 95% of the snatch max effort. Why is the snatch max 5% higher. Curious on the science of that 5% difference.
235
245
255 - 1 sloppy jerk
245
235

Conditioning:
9:19 as RX'd
+
15 Bar MU's

Saturday 60 minute competition.
*The entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.

WOD 1 & 2 – beginning @ 0:00:

50 Burpees AFAP (as fast as possible)
*with the remainder of the 10 minutes…
Establish a 3RM UB Hang Snatch (full squat).

WOD 3 & 4 – beginning @ 10:00:

50 Burpees AFAP
*with the remainder of the 10 minutes…
Establish a 3RM Touch and Go Power Clean & Push Jerk.

WOD 5 & 6 – beginning @ 20:00:

50 Burpees AFAP
*with the remainder of the 10 minutes…
Establish a 3RM Front Squat.

WOD 7 – beginning @ 30:00:

100′ Handstand Walk
Run 800m
75′ Handstand Walk
Run 800m
50′ Handstand Walk
For time.

WOD 8 – beginning @ 50:00:

10 minute AMRAP of:
5 10m Prowler Shuttle Sprint @ 215/145#
15 DB Push Press 50/35#
30 second L-Sit Hold

Notes: The Prowler Shuttle Sprint should be performed using the high handles to push 5m down, and the low handles to push 5m back. The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight. The L-Sit Holds do not have to be unbroken. Think of ever second held as one rep, and only count seconds when you are in a fully upright position.

-

 

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

-

S:
1) 255# w/green rage bands
2) 205/215/215/225/235/245/255#

C:
11:49 - thrusters were not fun.  MU's were not as painful, rusty but more explosive.   2 weeks of art therapy and left shoulder recovering well.  Deep joint/tendon pain still present but nerve bundle pain MUCH better and tolerable.  Need to maintain some self control and hold back the next 2 weeks to heal up.  

BB Gymnastics

1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning

7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).

-

BBG: skipped because of shoulder

S:
1a) 60/65/70kg (154#)
1b) 100/110/120kg (264#)
1c) 55/60/65kg (143#)

C: low 30's