120123

1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.

Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.

1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.

Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.

Conditioning

“The Murfreesboro Chipper”

20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80#
30 KBS 32/24kg
400m Pinch Grip Plate Carry 45/25#

For time.

Notes: It is nearly impossible to program a standard weight for stones to be used in a WOD. These are the weights that were used on this WOD. If you can get within 10# of them, there should not be an issue. If you do not have a stone find one and weigh it. For the plate carry; you should be gripping the TOP of the plate like a farmer’s carry. There is NO OTHER way to carry the plate. Carry 2 plates, one in each hand.

1a) 115, 125, 135, 145, 155!! Hell yea. OH Squats were limiter. Might could have done a little more but ran out of time. Very happy with this though.
1b) 95, 115, 125, 130, 130

Conditioning:
25:15. Out of the gate at 12:00. Plate carry was great obviously by my time.  I used a ~73lb stone.  Some say it was 80lb. who knows? HSPU unbroken. T2B 20, 5, 5. HSS 5,5,5,5 these sucked today. WB horrible because I usually use a 20lb and using a 14 lb made me all over the place.  Stones were so very slow at the beginning. I was doing one at a time until 10 and then started to get the hang of it and got 3-4 in a row.  These should have been so much faster. KBs were 11,10,9 felt heavy and was trying to save grip. Then on to the plate carry: wasn't that I was losing grip but that my hands were slipping off. Longest 400m ever.  

Not really happy with my time.

MFS – 3, 2, 3 


Later that night:
10 rounds of 10 lateral burpees as fast as possible, 1 min rest. ~Around 20 seconds for my fastest.


100 hand release pushups ~ 5 minutes just slow and steady pace.


2 minute max rep situps.  121.