'Hope"

Pre:
10 min. MWOD
10 min. work on the technique each of the exercises below

WOD:
"Hope"
http://hope.crossfit.com/
http://media.crossfit.com/cf-video/CFforHope_ScoreCard.pdf

3 Rounds of:
Burpees
75 lbs Power Snatch
Box Jump 24'
75 lbs Thruster
Chest to Bar Pull-Ups
One minute Rest

Post:
10 min. practice gymnastics
10 min. MWOD

Matt B: 229 Reps

Test-Retest

If you don't know...
http://www.mobilitywod.com/
gymnasticswod.com/

Test: Hold Bridge-Up
10-15 min. of 2 shoulder mobility wods
Retest: Hold Bridge-Up

15 min. Practice gymnastic skill

Matt B: attempt 1=1:50
            attempt 2=2:50

Bottomed Out

Pre:
10 min. MWOD
Burgener Warm-Up
2 Rds-15 Fingertip Push-Ups-25 Supermans-Pose Drill
5-5-5 Snatch Balance 70lbs

WOD:
15 min. AMRAP
21 Bottom to Bottom Squats
400m Run
7 Hang Squat Snatch 32kg/70lbs (Start from hang end w/ hip below knee crease with bar ovhd)

Post:
5 min. practice Ovhd Barbell Walk 115lbs
5 min. practice jumping and landing for snatch
10 min. MWOD

Matt B: 4 Rds. 21 Squats 200m


The snatch requires is high skill check out this site for help http://fitr.tv/blogs/fitr-tv?page=9

Here is an example of the tabata workout w/ Bottom to Bottom Squats.  If you are unfamiliar w/ them you can check out the exercise, also the video is pretty funny.http://www.youtube.com/watch?v=ku-eOGXScOQ

Flight Simulator

Pre:
10 min. 2 lacrosse balls (Myofascial release)
Burgener Warm-Up (PVC)
5 sets of 60 sec. on 30 sec. off SDHP w/ 30lbs KB
10 Deadhang Pull-Ups

WOD:
Wtd. Pull-Ups 1-1-1-1-1-1-1
then...
Double Under flight simulator
do 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 reps of Double Unders
All sets have to be completed unbroken.  For example if your are on the 35 rep set and you get caught up at 34 you must start the set over.  You must stop between each set.

Post:
Accumulate 30 reps of Hollow Body to V-Up and 3 Running Wall Muscle-Ups

Matt B:
20kg-22kg-24kg-25kg-27kg-27kg(F)-25kg (On ledge wt. in backpack)
8:59

Thrusta Thrust 2.0

Pre:
2 Rds: 10 Hand Walkouts/ 50 DU/ MB Clean Complex/ 2 min. Bottom of Squat
10 Reps 50% 3 RM Thruster

WOD:
3-3-3-3-3 Thruster
then...
Tabata Mix Up
MB Cleans 20lbs
Wtd Sit-Ups 20lbs
post lowest round

Post:
10 Min. Handstand practice
Leg Swings all directions

Matt B:
68.3 kg-72.3kg-78.3kg-82.3kg(F1)-78.3(F2)
MB Cleans-8
Wtd. Sit-Ups-9

Death by Diane

Pre:
10 min. Trigger Point (Myofascial release)
5 min. bottom position of a squat
Burgener Warm-Up (PVC)
2 Rds-15 Hollow Rocks/ 15 Superman Rocks/10 L-Sit Progression Leg Lifts (EL)
50 Sumo Dead Lift High Pulls @50lbs
10 Deadlifts @105lbs with mixed false grip
10 Deadlifts @78.3kg normal

WOD:
The first minute perform one Deadlift and one Handstand Push-Up, in the second minute two Deadlifts and two Handstand Push-Ups, in the third minute perform 3 Deadlifts and 3 HSPUs....until you cannot performed required reps in alloted time.  Diane prescribes 225lbs but I only have 205lbs at my house so I used 205lbs.

Post:
2 Rds-Accumulate 30 Sec. Chin over bar(ledge)/ 20 Unbroken 20' Box Jumps/ 12 45lbs 1Arm 1Leg Bent Over Row.
10 min. Band Mobility

Matt B: 8 rounds completed, Total Reps-85

Flomatt

Pre:
15 min. MWOD
2 Rounds: 30 lbs KB Power Snatch 10 Each, 30 lbs Turkish Get Up 10 Each, 30 lbs KB Full Squat Snatch 10 Each

WOD:
5-5-5 Wtd. Pistols Consecutive
then..
Partner WOD
12 min. AMRAP
12 KB Ovhd Swing @30lbs  
other person does Max Burpees during swings
Count Burpees as points
Post # of Total Burpees for score

Post:
10 min. MWOD
Matt: Pistol 30lbs 5-5-5
Flora and Matt: 150 Burpees