10 min AMRAMP
30 Double unders
15 power snatches

2 Rounds +30 Double unders

WOD:

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 (95#)

10 Rounds

• 5 DL 225/115
• 15 side jumps over bar

50 box jumps

40 kb swings (26lbs)

30 double-unders

20 sit-ups

10 calorie row

20 sit-ups

30 double-unders

40 kb swings (26lbs)

50 box jumps

For time,
800m Run
then;
21-15-9 “Pet Rock”-perform all exercises (21-15-9) with medball 20/14
Over Box
Medball clean
Wallball
Abmat
Then;
800m Run
Clock stops after completion of second 800m Run.

I did better than I expected on this WOD as endurance is not my "strong point." I'm glad that I am making myself throw to the 10' mark on wall balls everytime now. If I can do it, why not?!

10 min AMRAP

 30 double unders
 15 (75 lb <a href='/journal/movements/1'>snatch</a>/ground to overhead)

 Finished 3 full rounds + 30 double unders and 6 <a href='/journal/movements/1'>snatch</a>

 THEN:     5 ROUNDS FOR TIME- 10 <a href='/journal/movements/74'>HSPU</a>
                                                20 <a href='/journal/movements/1689'>BURPEES</a>

               FINISHED 19:44 (SUB 20:00), CHRIS CAMP 18:41 (GREAT WORK)

Worked on my skills today:

Front Squats at 135 lbs
Back Squats at 135 lbs
Dead Lifts at 135 lbs
Power Cleans at 95 and 115 lbs
Clean and Jerks at 95 lbs

Spent a lot of time with some Bioenergetic work and qigong, all of which while under a 24 hour fast.

Pre-WOD
• 5k (24:22)

WOD 50-40-30-20-10
• Pull-ups
• Push-ups
• Squats
• Sit-ups

131114: 21/15/9 reps for time of
-Deadlifts (275/155)
-HSPU

HR PU instead of HSPU

Back Squat 3-3-3
DL 5-5-5
Then, if time permits
For time
21-15-9
ABMAT
DU’s

285 back squat
345 DL