Power clean
5 @ 140
4 @ 150
3 @ 160
2 @ 170
1 @ 180

AMRAP 20 Min
21 Jumping pull-ups
15 Thrusters 65#

5 Rounds

Sectional WOD 3

20100625

For time:
Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m

23:24

Ring Push-up Power Clean

20100624
"Grace"

135 pound Clean and Jerk, 30 reps

(115#) 3:14 compared to (95#) 3:02

20100621
Ring Push-ups Max x3

6,5,5

Power Clean 5x3 @70% 1RM

140

"Annie"

50-40-30-20-10

Double-Unders
Sit-ups

16:37

DB Snatch KTE

14,12,10,8,6,4,2--Reps
DB Snatch (14=7/side 12=6/side...)
KTE

7:57 25#

Pull-ups Power Clean

20100615
Power Clean 1-1-1-1-1-1-1
155-165-175-185-190-205(F)-200-205(F)

20100614
With a continuously running clock do 1 pull-up the 1st min, 2 pull-ups the 2nd min, 3 pull-ups the 3rd min... continuing as long as you are able.

8 Rounds +3
Hands started to rip the top layers so I stopped.

Push-Press

Push Press
155,175,185,195(F),195 PR,200(F)

Renegade Rows Sit-up Back Extensions

50 Renegade Rows (20#)
100 Sit-ups
100 Back extensions
50 Renegade Rows (20#)

10:57

Thruster DU KB Swing Lunge Burpee

For Time:
50 Barbell Thrusters (20kg barbell)
40 Jumprope Double Unders
30 DB Swings (55lbs/35lbs)
20 Barbell Lunge (10/side) Hold barbell overhead in snatch grip
10 Burpees

Rx'd 11:14

FGB style

In this workout you move from each of 4 stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:
Burpees (Reps)
Tire Flips Alt Directions (Reps)
Ball Slams (Reps)
Sledgehammer Swings Alt Arms (Reps)
The clock does not reset or stop between exercises.

HS hold Get-up

STRENGTH
HS Max Hold x3

WOD
AMRAP 10 Min
KB/DB get-ups Alt arms
Compare to 20091208

:51,:37,:41

16KG 34 compared to 23

20100601 Sprint Push-press

STRENGTH
50M Sprint x5

WOD
Push Press 5x3 @ 85+%

best sprint 7.59

155,160,160,160,155