Pull-ups, 3 x 5

35lbs. x 5
40 x 5
42.5 x 5

4 Rounds:
- 7 Push-jerks w/135 lbs.
- 7 Deadlifts w/315 lbs.
- 7 Front Squats w/185 lbs.

My time - 17:59

25 minutes of walking lunges (harder than it sounds)

End up with about 340 meters/lunges

Squat, 3-5 X 3

275 X 3

295 X 3

305 X 3

310 X 3

'Helen'

3 rounds for time:

- Run 400 meters

- 1.5 Pood (55#) kettlebell

- 12 Pull-ups

My time - 14:38 (PR by 2 minutes from 6 weeks ago)

Shoulder Press, 3 X 5

135 X 5

145 X 5

150 x 5

Then

Modified -"Elizabeth"

15 Cleans, 160 lbs.

21 Dips

9 Cleans, 160 lbs.

15 Dips

6 Cleans, 160 lbs.

9 Dips

TIme - 6:42

Deadlifts, 3 X 5
345 X 5
365 X 5
375 X 5


Several hours later (time issues)


50 Double-unders
25 GHD Sit-ups
40 Double-unders
20 GHD Sit-ups
30 Double-unders
15 GHD Sit-ups
20 Double-unders
10 GHD Sit-ups
10 Double-unders
5 GHD Sit-ups

Time: 18:32

(Very hard after DLs earlier. I wish I done the WOD 20 minutes or less after DLs.)

Modified -"Fran"

15 Thrusters, 115 lbs.

21 Pull-ups

9 Thrusters, 115 lbs.

15 Pull-ups

6 Thursters, 115 lbs.

9 Pull-ups

TIme - 9:14

Shoulder Press 3 X 5

115 X 5

135 X 5

145 X 5

5 rounds

- 5 Deadlifts, 275 lbs.

- 10 Burpees

My time: 7:44

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

My time: 29:24

Squat 3 X 5:

275 x 5

285 x 5

295 x 5

20 rep squats with 235 (8, 4, 4,4)

Modified 'Grace'

30 Cleans w/135 lbs.

My time: 2:48

Taking an extra rest day. Not feeling too swift today. Fighting off a cold.

4 Rounds for time:

95 lb, Push-jerk, 15 reps

15 'L' Pull-ups

My time 18:00

Deadlifts 3 x 5 reps

345 x 5

355 x 5

365 x 5

4 Rounds:

20 Double-unders

10 Pull-ups

12 Thrusters w/95 lbs.

My time: 14:50

'Filthy Fifty'

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My time: 44:06

Weighted Pull-ups (neutral grip)

35lbs. x 5

40 x 5

40 x 5

10 yard shuttle 10 minute ladder

minute 1: sprint 10 yards

minute 2: sprint 10 yards down & 10 back

minute 3: sprint 10 yards down & 10 back, 10 down

so on

Went up to minute 10 (10 x 10 yrds.)

5 rounds:

5 Push-Press w/135 lbs.

20 Box Jumps

My time 8:19

Squat 3 x 5

265 x 5

275 x 5

280 x 5

5 rounds for time:

10 Power Snatch, 115 lbs.

12 GHD sit-ups

21 double-unders

My time: 15:48

From OPT Blog, 33/45

Training:
Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort

+

Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)

DL: 1 x 385 (felt somewhat heavy today, so keep this pretty light)
HPC: 2 x 195 (felt pretty good)
SP: 3 x 150 (felt really heavy, not a good sign right before this WOD)

Grace Practice:
1-5: 155 lbs
5-30: 145 lbs.

Felt strong on the cleans, but jerks were weak.

From OPT Blog, 32/45

Training:

7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets

post total working time to comments
goal is high speed; try not to fraction

2:23, 2:46, 3:22, 4:35, 5:19, 4:56, 4:59 = total time of 28:20

Only squats broken 1st 2-3 sets, then every but pull-ups, then everything the last 2 sets.

From OPT Blog, Day 30/45

Training:
A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec

A1. 205#X6, 225x6, 225x5, 225x5
A2. 50# dbllsX8, X8, X8 X8
A3. 6, 5, 4, 4
A4. 10#x8, 10X8, 10X8, 10X8