Thruster Burpees

Warmup:
3x15 situps
3x15 squats
3x15 kettlebell swings (2 poods = beast)

WOD: "Thruster Burpees"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• burpees

Time 9:45 Rx

DL-HSC-WB-PU

Warmup:
3x20 situps
3x20 back extensions
10 turkish getups (5 per arm)
sampson stretch
hang squat clean practice (185#)

WOD: "DL-HSC-WB-PU"
For 10 minutes - perform 2 deadlift to hang squat cleans per minute
Rest 4 minutes
For time - 50 wall ball (20#) + 50 pushups

155# deadlift/hang squat cleans
4:38 Rx - wall balls & pushups

Press - Max Reps for Time

Warmup:
2x15 overhead squats (pvc)
2x15 pushups
2x15 pullups (strict)

WOD: "Press - Max Reps for Time"

• 3 minutes - shoulder press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push jerk (max reps @ 65#)

If you rack the weight or rest longer than 3 seconds, you must perform a set of 3 burpees each time.

SP 30 reps Rx - 12 burpees
PP 45 reps Rx - 9 burpees
PJ 35 reps Rx - 9 burpees

Total 110 reps Rx - 30 burpees

Get Tired

Warmup:
2x15 pushups
2x15 squats
2x15 pullups

WOD: "Get Tired"
Flip large tire (AMLAP in 10 minutes)

Just under 6.5 lengths Rx

Congrats to Carzilla who broke the women’s box record with 12.5 lengths + time to heckle me as she lapped me over and over and over again

Squats

Warmup:
run 400 meters
arm mobility drills
15 kettlebell swings (1.5 pood)
15 walking lunges (per leg)
15 knees to elbows
10 ring pushups w/ legs in rings
15 ring dips

WOD: "3x3 OHS/FS/BS"
9 sets of 3 reps each of overhead squats (3 sets), front squats (3 sets), and back squats (3 sets) increasing weight with each set.

OH 155#,165#,175# - increased 10# from 9/16/09
FS 185#,205#,215# - increased 10# from 9/16/09
BS 225#,275#,300# - increased 35# from 9/16/09

HELEN

Warmup:
15 overhead squats (pvc)
15 box jumps
15 good mornings (45#)
3x3 squat cleans (95#,115#,137#)

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

Time 12:49 Rx

I ran the 1st 400 meters in 1:30 which meets the standard of 1:34 for the Level 2 Athlete Test.
Compare to 9/9/09. I shaved 43 seconds off.

100 Burpee Broad Jumps

Warmup:
5 turkish getups per arm (total of 10 - used 1.5 pood kettlebell & 35# dumbbell)
10 jumping squats
handstand kickup practice

WOD: "100 Burpee Broad Jumps"
100 burpee broad jumps for time & distance

Time 13:30
Distance 7.5 lengths of indoor soccer field + 1 jump