A1. Row/AirDyne 45s x 5; r/r 10s
A2. 10 KB Thrusters x 5; r/r 30s
A3. Sprint 100m x 5; r/r-full
B. Accumulate 5min in the FLR
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Record meters rowed/cals on Airdyne, KB used, and time for 100m sprints
Don requested this Mobility WOD for today!
Snatch Balance
3-3-3-3-3
+
10-8-4-6-2 Power Clean
2-4-6-8-10 HSPU
+
Mobility
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Practice
Practice is great when you practice correctly. Take pride in doing all your reps completely, full range of motion (ROM), awareness of body position, and with intensity. Scaled movement is superior to incomplete movement. Crappy reps make you better at crappy movement….DONT DO THEM!!!
Deadlift
5-5-5-5-5
+
AMRAP in 10 min of
10 Burpees
10 Pull Ups
10 Pistols
@Matt – Thanks for helping me scale the deadlifts down today for my back! AMRAP – completed 5 rounds + 2 burpees
275-295-345-365-405 (2) Was feeling kinda soggy on the deadlifts today, probably the 5 reps?
AMRAP – completed 3 rounds + Burpees and Ring Rows
A. 1RM Clean = 215#
B. Max HSPU in 2 min = 14 (feet on bar)
C. 800m Run = 4:18
A. Max Pull Ups in 2 min
B. Prone Plank
C. 2000m Row
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54 year old George Hood recently set the world record for the prone plank with a ridiculous time of 1 hour 20 min and 5.01 sec
A: 3 Green Band Pull-ups + 16 Ring Rows
B: 1:21
C: 7:47
Dang it Pullups… I want to be able to do those badly.. haha
32 pull ups with purple band; 2:19 plank hold; 8:47 row
@Matt- thanks for giving us a week of testing! Seeing progress =motivation!
Aside from the bad night of sleep and the exhausting volunteer shift at the hospital, I’ll never know how I made it to the gym and completed this.
A. 2000M Row: 9:58
B: Plank :52 Seconds
C: Pullups – 130 Pound Assist (6 Reps) + 100 Pound Assist (2 reps)
A. 1RM Shoulder to Overhead
B. Max Broad Jump
C. Max Box Jump
D. Max Reps OHD Squat 135/95
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Watch this, send it to a family member or friend that needs to see it, and invite them to come GET BOLT with us!
Did this one at home – feel alright! Got 8 OHS at rx weight though! Someone needs to remind me that I’m scared of heights though – box jumps and I aren’t really friendly-like. 
Happy Wednesday!
Not sure why I put 66.8! Long day!!! I meant 68.5 Those 2 inches matter. 
I’ll be doing this tomorrow, but I’m lost as to what exercises I’m supposed to do? Could you please decipher this?
A. 1RM Shoulder to Overhead
B. Max Broad Jump
C. Max Box Jump
D. Max Reps OHD Squat 135/95
1 RM Shoulder to Overhead is the Jerk – right? Does it matter if the bar’s on the front or back of the shoulders? Does the jump matter? (Whether legs are split or together)?
Max Broad Jump is the measurement from where the heel lands – right?
Max box jumps = max reps or max height?
Hey Tiff –
1- it’s from the front rack position
2 – Max Broad jump is no steps, flat foot and legs together. back of heel.
3 – Box jump is Max Height
Hope that helped Go rock it
Chris got it all straightened out. Last thing, for the OHS in part 4 try to choose a weight you can do at least 5 or more reps of, if 95lbs is to heavy just choose a lighter weight.
I’m always had issues with eh strengthening of my shoulders. My traps are ridiculously strong, but my erectors are massively lagging behind – so the holding of weight overhead is difficult, which sucks because my quads are super-strong. Eitherway – comments are appreciated.
1 Rep Max Shoulder to Overhead: 95 Pounds Completed with a 115 Attempt – but not completed
Max Broad Jump: 71″
Attempt #1: 63″
Attempt #2: 71″
Attempt #3: 71″
Attempt #4: 68″
Max Box Jumps: I use the step from the gym’s step classes that can be placed as high as you need them.
6 Platforms Each Side + Step: 15″ Complete
7 Platforms Each Side + Step: Complete
8 Platforms Each Side + Step: Complete
9 Platforms Each Side + Step: 21.5″ Complete
10 Platforms Each Side + Step: Fear of injury – no attempt.
Total Max Box Jump Height: 21.5″
Max Reps OHD Squats:
So I normally lift in weightlifting shoes but I had my barefoot shoes on today. Hence I had to elevate my heels by placiong a small plate under them. This is about the only way I can get my butt to my heels in an overhead position – without widening my stance a ridiculous amount. I tried the 95 Pounds which I was able to hold overhead. I couldn’t get to parallel, so I just did as many as I could do. Total 1/4 Reps = 8. One issue tha tI have is when I hold weight overhead it makes it difficult for me to breathe – like someone is sitting on my upper abs (just below the sternum). Any advice here would be appreciated.
So – how did I do?
Nice work! Ha, I had to laugh at the overhead breathing comment….just because I know how it feels. You will get a chance to experience this more in CrossFit when you get a met-con with high rep OHS or Push press. Midline stability is a premium when going overhead, you are naturally trying to keep a tight midline which makes breathing rather difficult.
I am sore from dead lift yesterday!! Today was short and sweet! I got 5:18 with #85
5:06 with 65#
95-115-135-155(1)-135 (2)
I got 6:29 with 125#