Performance and fitness

A.
In 5 minutes, complete the following:  33
Run 600 Meters
Row as many meters as possible

Row and burpees instead.

Rest exactly 5 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 5 minutes of:  7+11
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .

C.
In 5 minutes, complete the following:  26
Run 600 Meters
Row as many meters as possible.

Row and burpees instead.

Rest exactly 5 minutes, and then …

D.
Complete as many rounds and reps as possible in 5 minutes of:  5+16
10 Hand-Release Push-Ups
10 Box Jumps

Performance

A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds

Every 90 on the 90 for 8 sets clean and jerk. Started at 60kg and worked up to 90.

B.
Four rounds for time of:  15:07
135/95 lbs Ground to Overhead x 8 reps
400 Meter Run

I run so slow.

Performance

A.
Four sets of:
Deadlift x 3-4 reps  225, 255, 275, 295x2
Rest 20 seconds
Ring Dips x 8-10 reps @ 20X1  All 8's. Pretty good
Rest 3 minutes

B.
Three rounds for time of:
Kettlebell Swings x 25 reps (24/16 kg)
Chest-to-Bar Pull-Ups x 15 reps

Chest to bars were terrible. Pretty much all pull-ups.

Performance

A.
Five sets of:
Push Press x 5 reps  5x135, 5x155, 5x165, 4x175, 5x155
Rest 2-3 minutes

B.
For time:  5:46
15 x Deadlift (225/155 lb)
30 x Wall Ball Shots
12 x Deadlift
24 x Wall Ball Shots
9 x Deadlift
18 x Wall Ball Shots

Performance

A.
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

Worked up to 95kg for 2.5 reps. Not bad considering 96 is my PR.

B.
Complete as many rounds and reps as possible in 4 minutes of:  5+11
Kettlebell Swings x 10 reps (32/24 kg)
Pull-Ups x 10 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:  4
Box Jumps x 10 reps (24″/20″)
Hand-Release Push-Ups x 10 reps

Performance

A.
Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1  95, 115, 115, 135 all 8's
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps  8, 8, 8, 5 no weight but strict
Rest 60 seconds

B.
Every minute, on the minute, for 10 minutes:  5 rounds
10 Thrusters (95/65 lbs)
5 Burpees

Yeesh!

Performance

A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

Snatch work instead. 6 sets 2 reps, hang and from the ground. Got up to 70kg. Made the hang, missed the full. Actually got it up really well and think I surprised myself and sat under it too long. Only 1kg under max so pretty good. 

B.
Five rounds for time of:  9:32
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (24/16 kg)  32kg
200 Meter Run

Performance

A.
Take 15-20 minutes and find today’s 1-RM Clean and Jerk.

PR! 96kg. Nick's tip on bringing my feet in closer together was a big help. Got 100kg up pretty easily, but was out front too much so i dumped it.

B.
For time:  9:04
500 Meter Row
50 Kettlebell Swings  32kg
100 Air Squats
500 Meter Row

Performance

Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips
60 seconds Box Jump Overs
60 seconds Rest

On each ring dip, finish with pinky to your side and thumb turned out away from your body.

Didn't keep track but it was hard. Good one!

Performance

A.
Three sets of:
Front Squat x 5-7 reps @ 30X1  60X7, 80X7, 100X3
Rest 90 seconds
Ring Rows x 10-12 reps @ 2111  12'S
Rest 90 seconds

B.
Against a 3-minute running clock, complete:  7, 6, 6
500 Meter Row
135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

Performance

Every four minutes, for a total of six sets, complete:
135/95 lb Front Squats x 10 reps
400 Meter Run

Weight must be taken from the ground – no racks.

Fun!

Performance

A.
Take 15 minutes to find today’s 1-RM Push Press

Only got up to 185. Too many people, too little time. Should have started heavier.

B.
For time:  10:58
Row 1000 Meters
followed immediately by…
Three rounds of:
95/65 lb Push Press x 10 Reps
24″/20″ Box Jumps x 15 reps
followed immediately by…
Toes to Bar x 40 Reps

Tough! It was sooo hot!

Performance

A.
Four sets of:
Pistols x 6-8 reps each leg (note progression or weight used)  8's with green band. Did some without the band too.
Rest 90 seconds
Single-Arm Row x 10-12 reps each arm  12's 55.
Rest 90 seconds

B.
Four sets for times of:  10:22
Burpees x 10 reps
32/24 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps
Rest 90 seconds

Kept messing up DU's.

Performance

A.
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps
(Post loads used and reps achieved.)

Deadlifts at 225. Push-ups 26, 16, 10.

B.
Three rounds for time of:  11:42
250 Meter Row
135/95 lb Power Clean x 10 reps
Pull-Ups x 15 reps

The heat made this really hard. Got super-tired. Also jammed my thumb on the bar on second round.