AMRAP 10 Min

60 Bar Facing Burpees
30 OH Squats w/ 120lbs
10 Muscle Ups

I took a stab at this today and wow I suck at OH squats. Also I suck at counting to 60. Because I lost my count I did what might have been about 10-15 extra. No idea. Either way...I finished the burpees with about 5 mins left on the clock and took all 5 of those to try and figure out my OH squat.

After this little diddy, I did 5,4,3,2,1 of alternating OH Squats with 120lbs and Muscle Ups. That felt good actually. Gonna give this one a real go on Saturday or Sunday.

5 Rounds for time
7 Muscle Ups - (ring progressions)
21 Burpees

Beat my previous record with a few minutes but I am not happy with my time. Should have been able to go faster. I want to do on average 10/minute and finish the whole thing in 10 minutes. Should be possible?

5 ROUNDS FOR TIME
*all done with a 16kg KB

5 RIGHT ARM KB SNATCH
5 LEFT ARM KB SNATCH
20 KB SWINGS (FULL)
15 GOBLET SQUATS

The time it takes to do a round must hold plank position for same length of time
**10 burpee penalty for setting weight down during individual round - must be completed immediately
** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

RESULT: 14:16

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Totally totally totally sucked here. Third day of work and I am tired. I've hit shoulders every day for the last couple and they are smoked. Pull-ups were done all with alternating grip...no butterfly for me as it made my shoulder hurt. Just tried to grind this one out.

The good news is prior...I did a little partner-clean ladder 1-5 and 5-1 at 155lbs. Then I hit a PR for power clean w/ 225 lbs. So good and bad day.

Find a nice forrest with a lot of fallen trees and run/climb/jump a 4 km course as fast as you possibly can. I must say for a while there I thought I was lost and was never going to come out of it alive...

Next time maybe I just do the run...
http://runkeeper.com/user/mhenrixon/route/416414

I've been seriously ill with bronchitis the last 16 days and this is my first workout since then so I am über happy with my time that includes a warmup of 20 pull ups.

Finally feels like I am back on track and I am so happy I went paleo because even after coughing for 2 weeks straight I don't feel like I lost any training.

For Time:

30 Clean and Jerks (135/95)

Post WOD:
Tabata Sit Ups

For time:

100 Double Unders

10-9-8-7-6-5-4-3-2-1
Clapping Push ups

Box Jumps

400 Meter Run

Post WOD:

5x3 Shoulder Press
115, 135, 140x2 and (fail), 140x1, 140x2, 140x3, 140x1

When I failed on the press, I decided to get the rest of my reps at that weight anyway just in as many attempts as it took. Strangely...I ended up getting a set of 3.

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

4:30am wake up this morning and torn hands made for a struggle.