12.1 repeat

started with the Burgener warm up
then did 8 rounds of
1 hang squat snatch; then
2 squat snatch
60 sec rest
(not going for speed here, take your time and try to work up to your 1 rep max)

WOD: Games Open wod 12.1
7 minute burpee amrap
(aka, the worst)

monday roar

5x3 snatch balance, work up to about your 1RM overhead squat

Wod:
5 rounds
15 pullups
20 KB swings (53#/35#)
40 Double Unders

took me 17:15.  Trainers hit 11 and change, best time this morning was 14 and change.

Friday Roar

3 squat cleans on the minute for 12 minutes
use 85% of your 1RM

Wod:
50 Box Jumps (30"/24")
50 Med Ball Squat Cleans
100 Sit Ups
50 Calorie Row
50 Steps Walking Lunges

I was hurting on this one, took me 19:21.  The better times were sub 16 minutes.  Need to get my ass back in shape.

Wednesday Morning Jam

5 Rounds (not for time, working on skill)
10 handstand pushups
10 boxjumps (work up to max height touch and go's)
i hit 32" for last 2 sets.

Wod 1:
21-15-9
SDLHP
TTB
took me 7:28

Wod 2:
150 kettlebell swings for time (70/53)
i used a 35# bell and finished in 9:30.  probably would have been sore doing that with no kettlebell.

Monday 6am sesh

Hammer:

5 rounds for time:
5 power cleans
10 front squats
5 push jerks
20 pull ups
(men-135# / women-95#)

I used 115# and finished in a little over 25 minutes.  My endurance is shot.

Saturday gym sesh

Ran 1 mile on the treadmill and stretched out.

Rowed 2k (and almost yackled)

3 sets of 10 of following:
back squat
strict press
dead lift
hang clean

JC dungeon Circuit

50-40-30-20-10

50-35lb KB swings
40-20lb weighted sit ups
30-(15) each leg 70lb weighted lunges
20-jumping squats
10-pushups
10-side outs

In between each set you must complete:
10-Burpees
10-Box jumps 24'
200 Meter Sprint

Brutal especially my legs. Good luck bitches.

Time was 24:36