Strength WOD - Presses

Warmup:
3x10 meter bear crawl
1x10 meter inch worm
1x10 meter reverse lunge
pvc pass thrus
double under practice
500 meter row (1:51)
1x5 strict press (45#)
1x5 push press (45#)
1x5 push jerk (45#)

WOD: "Strength WOD-Presses"
5x1 strict press (135#/155#/160#/165#/175#)
5x3 push press (180#/185#/195#/205#/215#)
5x5 push jerk (205#/205#/185#/185#/185#)

Interesting Fact: Total #'s pushed = 8,555 lbs

Heavy Bag AMRAP

Warmup:
3x15 GHD situps
3x15 jumping squats
3x15 kettlebell swings (1 pood)

Skill:
100 double unders (25 reps best consecutive set)

WOD: "Heavy Bag AMRAP"
15 minute AMRAP of:

• 5 burpee box jumps
• 10 walking lunges (shouldering 70#)
• 1 out and back run (50 meters)
• 1 minute rest

5 rounds + burpee box jumps Rx

Really Modified BADGER

Warmup:
10 under hurdle passes
10 over hurdle passes
crazy wall stretching

WOD: "Really Modified BADGER"
3 rounds for time of:

• 30 kettlebell swings (1 pood)
• 30 push press (45#)
• 800 meter run

Time 24:26

Warmup:
Buergener
1x5 pullups
1x5 squats
shoulder and leg stretches
pvc passthrus
row 500 meters

Strength: "Clean & Jerk Ladder"
1 C&J per minute every minute increasing the weight by 10# each rep. Quit when you fail 3 attempts.

1. 135#
2. 145#
3. 155#
4. 165#
5. 175#
6. 185#
7. 195#
8. 205#
9. 215#
10. 225# - failed 3 times

Extra Work:
"11" countdown (10 pushups/1 situp; 9 PU/2SU; etc to 1PU/10SU)
Row 500 meters

Squat & Row

Warmup:
pvc passthrus
Burgener
3xmax reps 24" box jumps with 30 sec rest between sets (30/15/15)
air squats
stretches

Strength:
3x3 overhead squats (95#/115#/125#)
3x3 front squats (165#/185#/205#)
3x3 back squats (225#/245#/265#)

WOD: "Row 1600 meters"
7:11 for 1618 meters

12/1/10

Warmup:
7 minutes of hurdle drills + bear crawl with 20# medicine ball
1x15 ft rope ascent

WOD: "12/1/10"
4 rounds for time of:

• 400 meter run
• 25 squats
• 25 double unders (level 3) OR 100 singles (level 2)
• 25 kettlebell swings (1.5 pood - level 2)

Time 34:03

I used 1.5 pood kettlebell (level 2) and did 2 rounds of double unders (level 3) and completed the WOD with 2 rounds of singles. The double unders were taking too much time. After the first round, I was unable to string more than 2 together at a time.