Workout 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target for men and 14lbs to 9″ target for women
90 Double-unders
30 Muscle-ups

I only completed the wall balls in the allotted time. I actually finished the wall balls in 11:51, but didn't start the double unders. Marking this as a PR as this is my second time doing "Diane" and I was impressed I could do it that "quickly". My first attempt was with a 14 lb ball - got it underder 10 minutes.

Deadlifts
3 - 3 - 3 - 3 135, 165, 195, 215
50 AFAP @ 60% 1RM 215 lbs - 7:39

Bench Presses
3 - 3 - 3 - 3 135, 155, 175, 195 (failed on 3rd rep)
50 AFAP @ 60% 1RM 125 lbs - 5:13

So the deadlifts and bench presses - ugh. The four sets of three reps were easy, but the 50 as fast as possible were tough (especially using 60% of the 1 rep max weight). I had to resort to doing 1 rep at a time for about 15+ reps of each.

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

I was only able to get through the 150 Wall Balls. I felt confident with my Double Unders before the workout, however I started giving up near the end of the workout, and I didn't get there. I found myself breaking my sets up into 10, then 5, but then I started giving out completely.

It's times like these that I HAVE to turn off the need to stop and keep going, break the mindset, and move along.

This workout changed me...and now I have a better idea of what I need to do moving forward.

Workout of the Day
A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
In this case, I worked through as many sets as I could with sets of 2 Shoulder Presses, and then worked to a 1RM. I got up to a PR or 145, but then failed on my attempt at 155 (I tried it a couple of times, but only got 2/3 of the way up - soon!).

B.
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps
I did the Pull-Ups with a blue band, and Rx'd the rest. This was a good warm-up for the workout this weekend, but I was only able to get 8 reps of Thrusters unbroken. The last set of Thrusters, I kept the bar in the rack position the whole time, but I STILL had to stop in the middle of the set.

I got through two sets of these exercises, but I forced myself to do a third set of Thrusters after the fact. Point forward, the pace needs to be kept up, as this is where I'm failing, not the weight.

Workout of the Day
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
Went from 135-185-225, and then kept my sets at that weight. I didn't do the Handstand Push-Ups.

B.
Five rounds for time of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run
The Hang Power Cleans actually worked quite well, and for my running, I went from 8.0-8.5-9.0-9.5-10.0. I know I have more in me to go faster, so this will be my focus moving forward.

12' AMRAP

150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

Warm Up:

3 Rounds
250m Run
25m Knee Hugs
25m IW
10 PNF
10 Walking Lunges
15 Pull Ups (GB)
20 Hand Release Pus ups

WOD

12 OTMEM

5 Dealifts (65% PR)
8 Bar facing Burpees

Strength

Front Squat 1rm - 93 lbs

Jerk 1rm - 78 lbs

Wod
“Nasty Girls“

3 rounds for time of:
50 Squats
7 Muscle-ups - Pull-ups Green and Red band
135 pound Hang power cleans, 10 reps - 53 lbs

15:00 min

Front Squat 5-5-5-5-5 (65-75-85-95(3x)-105 (2x))

Then,

4 Handstand push ups (MOD: 2 Abmats)
6 Front squats 185/135 (MOD: 75#)
8 Toes 2 bar

15min AMRAP
8 +7

Front Squats felt plenty heavy, but I didn't bail so I'm proud of that. Before the WOD I did several hspu's with 1 abmat, yay! During warm ups for the the next month, do 10 wallballs and 5 hspu's to improve on both.

WOD
Reebok Crossfit Games Open WOD 13.3
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

-Cash Out-
Recover. :)

Had ~ 2:22 for MUs. Got 3UB, 2 UB, 2, 1, 1, 1

Wore Oly shoes this time, may have helped on WB but killed my DU's.