Skill training!

Run 5k

M/ 38/ 135 lbs/ 5'-6"
Even though my time was a bit slower than my last time, I was fine with it. It was a rehab WOD, but felt pretty good and I had to wait a bunch of times for other guys to get off the bar.. and the bar was a bit slippery, so all in all it was a good time, a good WOD, and I felt good overall.
I did this at night outdoors in SUPER humidity, at the 10th street playground. I rode the bike over and did a quick warm up in the playground area.
I ahd to stop and wait a bunch of times for other guys who were also using the pullup bars.
I was o.k. even though this was my first time doing anything kind of full intensity.
5 Mary rnds were not too bad & all unbroken
10 Cindy were not too bad either, and I was just going a bit too slowly on my airsquats.
This was my first time doing this ALL on bar.. with Bar MUs. Nice change.
I broke up the bar MUs 3,4,4,4 and was coming off at 4 mostly because I did not want to tear.
I was doing all movements to FULL ROM, especially the pullups.. ALL the way down.
Last time I did this on 11/29/12 i got 18:07
Time before that was 7/26/12, on vacation, with rings only, and got 19:50 BIG improvement.
GREAT WOD

For time:

Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups (assisted)

Death By Power Cleans
1 Power Clean the first minute.
2 Power Cleans the second minutes.
Continue until you can not complete the number of power cleans for that minute.

115#/75#

WOD: “Jackie”

1000 meter row
50 Thruster 45 lbs
30 Pull-ups

M/ 38/ 134 lbs/ 5'-6"
Last last night, at about 10:30 I did JT in the park across the street from me.
As Rx, a little sub 10:00
(I lost the timer in the dark and it was a couple minutes of looking for it with a flashlight.. funny now, but then it pissed me off.)
VERY LITTLE warm up.
The HSPUs caught up to me on the last set for sure. I did singles for the last 3... that never happens that badly.
POST WOD: I did a bunch of technique single HSPUs since I was crashing using the kipping HSPU. They got a little easier with the kip. Then I did a bunch of skin the cats to loosen up the shoulder and just stretch all that upper body out. I almost always do that post JT WOD.
I had my dog with me and had to take a little time to tie her to a tree when someone else was walking their dog in the park nearby.

For time

100 Double unders
10 HSPU
75 Double unders
15 HSPU
50 Double unders
20 HSPU

MOD: HSPU (box in L position). Not getting full range of motion from 2 abmats. Switch to back to box for strength building.

Hatch Squat Program Week 1 Day 1

10-9-8-7-6-5-4-3-2-1

Deadlifts @ 1.5x bw
Bench press @ bw
Power cleans @ 3/4 bw