Back on Schedule with Two PR's: Clean and Jerk and Grace

A. Clean and Jerk 255#
B. "Grace" 2:02

The Tidal Boy's Come to the Shwa!

2 Front Squats on 1min X 10 @ 275# (tried to go up to 295#, not today)

1) WOD:
a)4min amrap:
5 hspu
7 Snatch (anyway) 135#
1min rest
4min amrap:
5 C2B pull-ups
7 power cleans 135#

Results:
1. Larshy
2. Mags
3. Kev A) 3 + 2 Snatches B) 4+6 PC .... I think.

Got Crushed but pushed really hard by both guys, Loved the training boys! Thanks for coming guys!

"Diddy Kong" + Compwod's WOW: Raising Cain + Today's Mainsite WOD (111215)

1) "Diddy Kong"
1 Deadlift 405#
2 muscle ups
3 Cleans 225#
4 Handstand Push-ups

4:51




2) "Raising Cain"
10min AMRAP:
1 Power Clean / 1 OHS (115#)
2 "/2"
3"/3"
ect..

11 rounds + 1 PC 





Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps


5:46

Froning Jr. Warm-up wod and heavy yoke + Snatches

1) For time:
1,000m Row
10 muscle ups

5:03


2) AMRAP 6mins:
Snatch 165#
*On the minute 50 ft Yoke walk 450#

13 (6 in the first min, yoke walks were killer)

Heavy squats and Heavy Bench Day (heavy for me)

For time:
5 Backsquats 315# (unbroken)
3 rounds of:
20 kettlebell swings 70#
20 toes to bar

7:51


Bench Press 2-2-2-2-2-2-2-2-2-2 on the minute

205-205-205-215-215-215-225-225-225-225

Speals 2010 training wod

7 rft:
7 c2b pull-ups
7 push jerk 135#
7 burpees

7:56

Friday Bodyweight wod

5 rounds for time of:
5 muscle ups
5 ring handstand push-ups

6:53