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

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.