M/ 38/ 134 lbs/ 5'-6"
As Rx: 9:30
Pretty much no warm up.. just a few minutes of basic stuff in my home before leaving to the playground to bang this WOD out.
I did this last night, a little rainy, on a totally dark jungle gym metal monkey bars.
The rainy part kind of effected my grip, but it wasn't too bad.
I conciously broke them up into smaller sets to allow my rest/ break between working to be very little time. Less rest more work time is the key for me. If I go to failure, to get those extra couple reps will mean resting too much and then not being able to really push the whole time.
I rested for about 1 minute or so maybe 2 then did a D.U. ladder going from 5050 (5,10,15,20,..50) in 5:10
I need to slightly lengthen my jumprope I think.. I was o.k. if the sets were broken since it ws just a burner really. I normally can do lots of DUs unbroken but that number has gone down lately. I'm going to have to start back on working the DUs Post WOD I think.
For me, I was kind of leaning back a little bit when doing the L pullups, and I really did not feel my midline/ core too much. I was feeling it in my back mostly, even though I did a bunch of GHDs on my last workout.

8 rounds for max reps

20 sec- Hang power clean 115/75 - MOD 60

10 sec- rest

20 sec- Push press 115/75 - MOD 60

10 sec- rest

Reps: 70. Still fighting off a tail end of a cold, so I went lighter in the weight. Felt pretty good in this workout and really paced myself. We did an ab workout afterwards.

Back Squats:
10 (70%)
8 (75%)
8 (75%)
8 (75%)
6 (80%)

For Time:
50 double unders
50 wall balls
50 burpees
50 double unders

Skipped the strength portion for endurance

20min AMRAP
2 MU
4 HSPU
8 KB swings (70/53#)

5 and 1 MU

Back Squats-
10 (70%) - 110
8 (75%)
8 (75%)
8 (75%)- 115
6 (80%) -125

For Time:
50 double unders (100 singles)
50 wall balls- 10lb
50 burpees
50 double unders (100 singles)

Part 1:

Death by Pull-Ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute....

*15min Cap

Part 2:

30/20/10

Wall Balls(20/14)
Box Jumps(24/20)
KB Swings

10:00 flat on part 2, got through 11 set on pull ups before my hands ripped.

Deadlift 5-5-3-3-1-1-1 (65-75-85%+) 135, 145, 145, 155, 165 <--rounded back a lot & was very, very tired from all the DL's on Saturday.

Then,

21-15-9

Deadlift 225 <started @ 135 & dropped to 125 after 1st round b/c of speed & form

OHS 125 <started @ 55 & dropped to 50 after 1st round b/c of speed & weeble/wooble

We spent too much time on DL's and started wod @ 15 till top of hour, so I stripped the weights down from where I started to finish faster & get to work. I would really like to have tried to finish the wod where i begain. :( Also, terrible OHS...not sure if my back was oochie, or if i just was off today.

Power Snatch 5×5 <--30,30,45,55,55 w/2 fails.

Then,

5 Rounds

15 steps walking lunge w/ barbell in front rack position 95/65

30 double unders

Was happy w/the 55# snatch, as I could not do it in May. 65# walking lunge was tough. Dropped 1/2 way on rounds 1&2, then dropped 3 times on rounds 3-5.

Calf Raises (#185) Alternate heels in/out
4 sets of 15 heels in
4 sets of 15 heels out

Row 5K for time - 19:09

21-15-9
Situp
Flutter 4 count
2:42

Strength: snatch balance
2-2-2-2-2-2-2

• then -

Complete 5 rounds – each set for reps, load, & quality – not for time:
ME handstand pushups
8 seated shoulder press (heavy)
8 good mornings (heavy)

35(box)