EMOM for 20 Minutes:
At the beginning of each minute do the following sequence using dumbells equal to 60% Bodyweight:
5 DL
5 HangPowerClean
5 PushPress
rest remainder of each minute.
I usually use either 40 or 42.5 if I'm feeling a little stronger. 40 lbs is just about exactly 60% my bodyweight.

Power clean 4x4

There is no description for this WOD as it is stat.

Split jerk 1rm

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