Hang Clean / Push Jerk / Box Jump Chipper

Warmup:
30 double unders
10 pistols (per leg - used green rubber band assist)
1 set (max effort) pushups = 35 unbroken

WOD: "Hang Cleans / Push Jerk / Box Jump Chipper"
For time:

• 50 hang cleans (115#)
• 50 push jerks (95#)
• 50 weighted box jumps (24" + 20# med ball)

Time 15:20 Rx

Presses

Warmup:
3x15 GHD situps
3x15 pushups
3x15 squats
1x6 shoulder press (45#)
1x3 push press (45#)
1x1 push jerk (45#)

WOD: "Presses"
3x6 SP 95#/135#/140#
3x3 PP 155#/175#/195#
3x1 PJ 205#/225#/235# (f)

5 min AMRAP (pushups) = 90 reps

FRAN

Warmup:
3x15 pvc passthrus
3x15 pushups
3x15 squats

WOD: "FRAN"
3 sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 6:40 Rx PR

I shaved 10 seconds off my previous PR on 10/5/09. Also, this was the first time I have completed FRAN without yakking. Progress is sweet, indeed!!!

400 Meter Repeats

Warmup:
hurdle over-unders
1x16 kettlebell snatch (8 per arm)
1x15 knees to elbows
double under practice

WOD: "400m Repeats"
6x400m - rest 3-4 minutes between each effort

*I only did 5 runs due to cramping quads

1. 1:11
2. 1:22
3. 1:27
4. 1:35
5. 1:35

Situps & Such

Warmup:
3x5 weighted pullups (25#)
3x5 weighted ring dips (25#)
muscle up practice
1x5 shoulder press (95#)

WOD: "Situps & Such"
For time:

• 30 box jumps (24")
• 21 GHD situps
• 30 kettlebell swings (2 pood)
• 21 GHD situps
• 30 air squats
• 21 GHD situps
• 30 dumbbell push press (40# dumbbells)
• 21 GHD situps

Time 11:45

Overhead Squats + Snatch Balance

Warmup:
muscle up practice (chest to bar pullups + deep ring dips)
shoulder mobility drills
run 400 meters
1x5 overhead squats (45#)

WOD: "3x5 Overhead Squats + 3x3 Snatch Balance"

Overhead Squats (5 rep sets):

1. 135#
2. 157#
3. 177# PR

Snatch Balance (3 rep sets):

1. 135#
2. 155#
3. 157# - 2 reps

Starting snatch balance @ 75% of max overhead squat

Pullups & Hang Cleans

Warmup:
2x15 back extensions
2x15 ring dips
2x15 barbell reverse lunges
arm/leg mobility drills
sampson stretches
1x3 deadlift (223#)
3x3 deadlift (273#,323#,373#)

WOD: "Pullups & Hang Cleans"
5 rounds for time of:

• 15 pullups
• 5 hang cleans (155#)

Time 12:03 Rx