Better Sam

Deadlift

20×5, 60×5, 70×5, 80×3, 90×3, 95×3.

Class WOD

Tabata Mash-Up
V-ups
Squat Thrusts

93 / 68 = 161. I think?

Competition Class

Snatch Complex

Every 2 minutes:
Snatch balance
Hang Snatch
Full Snatch
Overhead Squat

15kg, 35, 35, 40, 45, 50.

Strength

Press

Every minute for 10 minutes:
Press

25kg, 27, 30, 32, 35, 37, 40, 42, 45, 47F, 46.

Metcon

AMRAP 5 Minutes
8 KB Swings 70/53lbs
8 Box Jump-overs 30/24″
Rest 5 minutes
AMRAP 5 Minute
8 C2B Pull-ups
8 Thrusters 95/65
Rest 5 minutes
AMRAP 5 minutes
Man-makers 50/35

4+10 (74) at 24kg/24″
3+8 (56) at 2×25#/ring pull-ups
9 at 2×35#

Basement Metcon

20-1 reps for time:
Sit-ups
Kettlebell swings, 24kg
Push-ups

38:13.

Strength

High Bar Back Squat

20kgx20, 40×20, 45×20, 50×20.

Evolution

Airdyne for calories —
70 seconds
60 seconds
50 seconds
40 seconds

Rest 1:1

25, 23, 18, 15 = 81.

Strength

Skipped all Oly because tried to do one OHS and managed to crunch wrist. Again.

Box Squat 5×5 AHAP
95×5, 115×5, 135×5, 145×5, 155×5, 165×5.

Evolution

3 rounds for time:
10 KB swings, 24kg
10 wall ball, 20#/10′
10 ring pull-ups
10 GHD sit-ups

8:40.

Strength

[DB] Snatch

3 sets —
ME in 1:00 @ 40# alternating
Rest 1:00

21 / 23 / 25.

[DB] Clean & Jerk

3 sets —
ME in 1:00 @ 2×30#
Rest 1:00

13, 12, 10.

Evolution

5 Rounds For Time:
25′ HS Walk
25′ Sprint
25′ KB Front Rack Walking Lunge

Strength

Snatch

Snatch from blocks mid thigh
5×3 AHAP (drop and reset each rep quickly)

DB Snatch
30x3R/L, 35x3R/L, 40x3R/L, 45x3R/L, 50x3R/L, 60x2R, 50x3R/L, 60x2R, 50x3L.

Clean & Jerk

[DB] Clean & Jerk
1×1 @ 60% — 2×40#
1×2 @ 65% — 2×45#

Push Press

5×5 Push Press AHAP

20kgx5, 40×5, 45×5, 47×5, 50×5.

Evolution

EFC Fartlek

5:00 Run

3 Rounds:
AMRAP in 3:00
15 DU
15 Push Press
1:00 Burpees

5:00 Run

800m
2+21
2+16
2+19
800m

6 Burpees each round

Strength

Snatch

Pause Snatch at knee
3×2 @ 60% — 40kgx2, 40×2, 40×2
2×2 @ 70% — 45×2, 45×2
1×2 @ 75% — 50×2
3×1 @ 80% — 55F. 50×1, 55F.

Clean & Jerk

1 Power Clean + 1 Clean
AHAP in 5 attempts

45kg, 55kg, 60kg (PC felt like it was going to break wrist, so stopped.)

2 Clean Pulls + 1 Front Squat (from rack) instead.
60kg, 65, 70, 75.

Jerk
1×3 @ 60% — 45kg
1×3 @ 65% — 50kg
1×3 @ 70% — 55kg

Deadlift

5×5 Deadlift AHAP

60kgx5, 70×5, 80×5, 90×5, 95×5, 95×5, 95×5.

Evolution

Row 1000m
Every minute do:
5 x [Ring] TTB
10 x [DB] Push-Ups
1 Bar MU [Ring Pull-Up]

x=5 for rounds 1-4
x=3 for rounds 5-8

8:47. Swapped to 3 reps of each when it took me 50 seconds in round 4 to get onto the tower. At 3 reps I was roughly keeping pace with Paul doing all the reps. FML.

Snatch

3×3 High Hang Snatch AHAP
15kgx3, 35×3, 40×3, 45×3, 45×2/F (wrist)
1×3 High Hang Snatch @90% (close grip) 40kg
1×3 High Hang Snatch @ 80% (close grip) 35kg

Clean & Jerk

1 Clean + 2 Jerks
x1 @60% — 45kg
3×1 @ 70 % — 55, 55, 55
2×1 @ 75% — 60, 60.
(All power cleans and push jerks because of wrist-hip super oldness combo)

Pull-Ups

5×5 Pull-Ups

5×3 Pull-Up negatives on rings

Evolution

Power Endurance Cycle
3 rounds for reps —
AMRAP in 4:00:
6 Burpees
6 Overhead Squat 75/115
6 Pull-Ups [ring]
Rest 2:00

2+14
2+13
2+11.

“Jackie”
9:16.