Nasty Girls v2.0

50 Pistols, alternating
7 HSPUs
10 Hang Power Cleans @ 135lbs

-then-

Work to 3RM Power Snatch
*10 Evil Wheels between efforts
Worked up to 115lbs. Tried 1RM at 135# and failed twice. 

3 Rounds:
Single Unbroken Set of Wall Ball Shots @ 20lbs
-Rest 90 secs-
30 Cal Row For Time
-Rest 3 mins-

*You get out of it what you put into it. Push yourself to find a true max reps set.

(33/1:27)
(31/1:27)
(32/1:28)

Flexibility :20 seconds each
3 x :30 Seated Pikes
3 x :30 Toe Touches
3 x :30 Handstand Hamstring Hold with Box

Static Shaping :15 seconds each
3×0:30 Arch Hold + 0:30 Hollow Hold/0:30 Rest
Be sure to roll straight from arch to hollow without your arms or legs touching the floor.  Arms stay next to your ears the entire time.

Tabata Ball Slams @ 20lbs
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Ball Slams @ 20lbs

Post lowest rounds for each interval.

TBS: 8
TB: 5
TBS: 7

"Christine"

3 RFT:

500m Row
12 Bodyweight Deadlifts (subbed 185#)
21 Box Jumps @ 20"

Complete 10 rounds:
3 Hang Power Snatches @ 105lbs
10 Evil Wheels

7 rounds for time of:
1 clean and jerk attempt
35 double-unders (3:1 singles) 
You have two scores.  The total amount of weight lifted and the total time it took for all 7 rounds.  If you miss an attempt, you can not try again.  The opportunity to lift that round is over.  So pick your weight wisely.  You can not change your weight once the clock has started.

A: 1050lbs (Hit all lifts @ 150lbs)
B:  9:30

Flexibility:
3 x :30 Seated Pikes
3 x :30 Toe Touches
3 x :30 Handstand Hamstring Hold with Box
Static Shaping:
0:40 Hollow Hold on Back, break early if your lumbar spine lifts from the floor.
0:40 Arch Hold

'Nancy's Little Sister'

5 RFT:
250m run
15 OHS @ 75lbs

3 Rounds 'Cindy'
50 Wall Balls @ 15lbs
40 Burpees
30 Weighted Situps (hold 20lb med ball at chest)
20 T2B
10 HSPU
3 Rounds 'Cindy'

Four Rounds of:

400m Run
100 Jump Ropes

Ran at Springer Middle School Track.

5 Rounds:
115lb Power Snatches, 3 reps
115lb OHS, 5 reps
HSPU, 7 reps

Note: Rest 1 minute between efforts.
*After yesterday's rowing marathon, this was tough. Arms fatigued quickly. At 115lbs on the snatch, really need to focus on technique.

Finished with 75 Hollow Rocks

10 rounds of:

1 minute rowing
15 seconds rest
30 seconds evil wheels
15 seconds rest

Post total meters + evil wheels

2514 meters + 83 reps

9 HPC @ 135LBS
15 T2B
6 HPC
15 T2B
3 HPC
15 T2B

9:15

- 5 Minute Rest -

9 HPC @ 135LBS
15 WB @ 20LBS
6 HPC
15 WB
3 HPC
15 WB

4:41

Notes: Cleans & Wall Balls were unbroken. T2B were broken up into sets of 5. As Rx'd calls for 30lb wall ball; this is doable and should be used next time.

A: Push Press 1-5-1-10-1-15

155-135-165-115-185-95lbs

B: 100 Hollow Rocks 10/10

BBG
1) 8 minutes to establish a 3rm T&G Power Snatch.
2) 8 minutes to establish a 3rm T&G Power Clean & Push Jerk.

1) 120lbs
2) 150lbs

Strength
1) Back Squat: Baseline was 300lbs
1X8@60% - 180lbs
1X6@65% - 195lbs
1X6@70% - 210lbs
1X6@75% - 225lbs
 – rest as needed.

2) Front Squat: Baseline was 200lbs (I think this was underestimated; more like 225lbs)
1X5@60% - 120lbs
1X5@65%  - 130lbs
2X5@70% - 140lbs
 – rest as needed.

 

21-15-09
DBS (60lbs)
HSPU

50 Ball Slams @ 20lbs
50 Evil Wheels

A: 5 x 1 Hang Power Clean
165lbs

B: 6 RDS:
Set the clock for :90 seconds

5 Deadlifts @ 185lbs
Burpee Over Bar -- Max Reps for Remainder of Time

Rest :30 seconds between efforts

C: Complete the Following:
20 Evil Wheels
20 Arch Rocks
40 Situps
20 GHD Situps
20 Hollow Rocks

A: Back Squat 21-15-9 -- Unbroken Reps

95-115-135lbs (next time do not be afraid to start at 115lbs)

B: For Time:
500m Row
50 DB Swings @ 50lbs
30 HR Pushups

C: 21-15-9 reps of:
Hollow Rocks
Arch Rocks

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
8 Ball Slams @ 25lbs
16 Push Ups

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 ball slams and 16 pushups. Rest 1 minute and repeat...

Hang Squat Cleans

5: 95lbs     5: 115lbs
3: 135lbs   3: 145lbs   3: 155lbs (sloppy effort)
1: 155lbs   1: 165lbs   1: 175lbs (fail)   1: 170lbs (PR!!)

Finish with 40 Evil Wheels & 20 Hanging Leg Raises (Strict)

Row 500m
21 DB Swings @ 50lbs
21 HSPUS
Row 500m
15 DB Swings @ 50lbs
15 HSPUS
Row 500m
9 DB Swings @ 50lbs
9 HSPUS

5 X 4 TNG Power Snatch - Across All Sets - Rest :90 Seconds @ 95lbs

Mobility WOD #71 -- OHS/Snatch Prep

"Isabel"

30 Squat Snatches For Time. Used 95lbs.

4:38

Core Work
Hollow Rocks
Arch Rocks
Back Extensions
GHD Situps
Situps