Ring extensions, rolls, and sots press

CRAZY

Deadlifts and Handstand Walks

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Run 10K

Hang Power Snatch

Hang Power Snatch 3-3-3-3-3

Happy Thanksgiving!

"Santora"

Three rounds for reps of:


155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute

Rest 1 minute

G.I. Jane

Big Buck 2011

100 Burpee pull-ups

Ideally the pull-up bar is 1 foot above your reach

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Heavy Fran (135/45 lb WPU)

Michael

Sprint 800M X3, rest 2 mins in between

Thruster 1-1-1-1-1-1

WOD 111112

time:Row 500 meters20 inch Box jump, 50 repsPush-ups, 50 repsSit-ups, 50 repsJumping pull-ups, 50 reps50 Back extension, 50 repsDips, 50 reps1.5 pood Turkish Get-up, 20 reps, alternating arms
I did this as RX'd, only I didn't exactly have a ring dip setup. The rings weren't set up high enough so I subbed a movement as close as I could to the dip. Whatever the case, my tri's were burning, much different when it's more of a secondary muscle involvement than having a stationary dip. Next time I am at the gym, I'll see if there is a way to alter the rings to sit higher in order to get a more upright dip.
Also, TGU's... my knee's are all scrapped from this crazy move. The workout called for 35 lbs, and I'm not sure I could have done any heavier. I've never done this move before but did watch the WOD vid to get the movement down. After about 5-6, I started to get the hang of it better. At 10, I wanted to quit, but figured if I just focused a bit more I'd pound them out and the last 3 were all heart, but I did it. My shoulders after were whimpering! They still are as I scribe this post!! Anyway, I'm proud as hell at my time... 23:30
Happy workout peeps!
Wy

GHDwb wb2f1

"Murph"

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy�s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his Headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

50 20#vest burpees

Grace

For time:


135 pound Clean and Jerk, 30 reps

"White"

Rows and Push press

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

30 WB10.5/30HSS75#

7 rounds DUs and Snatch

MU GHD WOD

Isabel