"Power Ball"
For time:
20 Deadlifts (95lbs)
20 Front Squats
20 Hang Power Cleans
20 Back Squats
20 Kettlebell Swings (53)

Plus: Every minute, on the minute: Drop whatever you're doing and do 4 burpees.

8:44 Rx

* Right shoulder is sore so I avoided overhead movements. I got the strcuture of this WOD from "The Air Force WOD".

 Here is the link to the original WOD: The Air Force WOD

"B.O.B"...

100 Burpees Over Box for Time

Rx – Box Height 24

12:24 Rx

Burpees Over Box or Box-facing Burpees

Each burpee must be performed perpendicular to and facing the box. The chest and thighs touch the ground at the bottom. You must jump on the box and come down on the opposite side. The next rep will then begin on the opposite side facing the box.

Snatch Grip Deadlift...

Minute 1 -1 Snatch Grip Deadlift 155# (bodyweight)

Minute 2 -2 Deadlifts

Minute 3 -3 Deadlifts

…until you run out of time or tap out

11 Rounds + 10 reps @ 155# (BW) - 76 reps total

(did not use platform - went from floor because of the volume I was aiming for)

Much more difficult than regular deadlfits. 

Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:

"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platformand using the wide grip.

If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.

This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.

If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that".

interview from tnation.com

OTM 15: Snatch & OHS...

On the top of the minute for 15 Minutes

3 Barbell Snatch immediately into 3 Overhead Squats

* Warm up to see starting weight.  All 6 movements should be completed in 30 seconds or less. This is more about Snatch/OHS practice than weight on the bar.

75# Rx

"Fools Gold"...

500M Row
Then immediately:
3 RFT:
10 HSPUs
20 Abmat Sit Ups
6:11 Rx (1:41 row - 6 second off PR)

Cash Out: 50 Double Unders

Clean Complex - "On the Minute"...

Hang Power Clean 7 x 2 On the Minute

Power Clean 7 x 2 On the Minute

Squat Clean 7 x 2 On the Minute

Hang Cleans - 95x2, 100x2, 105x2, 110x2, 115x2, 120x2, 125x2

Power Cleans - 130x2, 135x2, 140x2, 145x2, 150x2, 155x2, 160x2

Squat Cleans - 165x2, 170x2, 175x2, 180x2, 185x2, 190x2, 195x1 (failed twice)

195x1 is a 10# PR after 40 reps! Pretty happy. LOVED that WOD! 

"Monopoly Money"...

AMRAP 20:

10 Ring Dips

20 Kettlebell Swings (53)

30 Double Unders

2 rounds plus 41 reps

* double under Chinese Water Torture

"Death by Toes-to-Bar & Push Up"...

11 rounds plus 11 reps

77 T2B & 66 Push Ups

‎"Rope Burns"...

10-9-8-7-6-5-4-3-2-1 reps of:

Double Unders

Box Jumps (30)

12:15 Rx

* Pretty happy since it took me 16 minutes to get 60 double unders last Sunday. The work seems to be paying off. I am doing them single-double but at least I am stringing 7-8 together.

“Pitfall”…

Four Rounds for Time:

300M Row

3 Rope Climbs

10 Snatches

17:48 Rx

Cash Out: 50 Double Unders






____________________________________________________________________

WOD # 2: "Death by Power Snatch"

Minute 1 -1 Power Snatch (95)

Minute 2 -2 Power Snatches

Minute 3 -3 Power Snatches

…until you run out of time or tap out

9 rounds + 8 reps

"Nate"...

In honor of Chief Petty Officer Nate Hardy,

who was killed Sunday February 4th during

combat operations in Iraq.

Nate is survived by his wife, Mindi, and his

infant son Parker.

AMRAP: 20

* 2 Muscle Ups

* 4 Handstand Push Ups

* 8 Kettlebell Swings (70)

13 rounds Rx

(PR of 2 rounds plus 13 reps)

Back Squat 3x3 & "Fireball"...

Back Squat 3x3 - 245# (high bar)

"Fireball"

AMRAP 10:

3 T2B

6 Push Ups

9 Walking Lunges

17 rounds Rx

Max Reps Press/Push Press...

5 Rounds of:

Max reps Press (135) then Push Press (135)

Rest one minute in between rounds

3/3

3/3

3/4

1/4

1/4 (failed @ top of rep 5)

11/18 - 29 total reps

(Do as many reps as possible using a strict press then immediately perform as many push presses as possible. Rest one minute then repeat four more times. Your score is your total number of presses and push presses performed.)

________________________________________________________________________________

“Physical strength is the most important thing in life. This is true whether we want it to be or not. As humanity has developed throughout history, physical strength has become less critical to our daily existence, but no less important to our lives. Our strength, more than any other thing we possess, still determinesthe quality and the quantity of our time here in these bodies. Whereas previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function in these new surroundings we have crafted for ourselves as our culture has accumulated. But we are still animals – our physical existence is, in the final analysis, the only one that actually matters. A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.”
- Mark Rippetoe

"Death by Toes to Bar"...

Cash in: 25 Pull Ups

"Death by Toes to Bar"

12 rounds plus 5 reps (83 reps)

"Power Clean Elizabeth"...

21-15-9 of:

Power Cleans (135)

Ring Dips

8:41 Rx

First time at this WOD. Triple extension needs work. Love barbell stuff!

‎"Death by Deadlift & HSPU"...

Minute 1 -1 Deadlift (155)/ 1 HSPU

Minute 2 -2 Deadlifts / 2 HSPUs

Minute 3 -3 Deadlifts / 3 HSPUs

…until you run out of time or tap out

8 rounds plus 15
reps (45 DL/42 HSPUs)

Cash Out: Max Reps Deadlift @ 405# - 4

“There is no point in being alive , if you cannot do the DeadLift.” – Jon Pall Sigmarrson (World’s Strongest Man – Won 1984, 1986,1988 and 1990)

Front Squat 3x3 & "Death By Burpee"...

Front Squat 3×3

205# - 3x3

then:

“Death by Burpee”

15 rounds plus 6 reps (previous was 12 + 12)

Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on clock.

“Always bear in mind that your own resolution to succeed, is more important than any other one thing” -Abraham Lincoln

"Clean Up Aisle One"...

10 Minute Up Ladder

Power Cleans (115)

Games Style Push Ups

10 rounds + 3 reps Rx

(58 cleans/55 push ups)

Need to keep pushing. 12 rounds is the goal next time!

"Level One"

AMRAP 8

6 Push Ups

8 Sit Ups

10 Medicine Ball Cleans (20/10)

7 rounds plus 8 reps - Rx

Back Squat - 5x5

Back Squat – 5 Sets of 5 Across - 235# (10# PR)

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat”. – Mark Rippetoe