Skill
3xMax Effort Tempo Weighted Ring Dips (10kg) - 4 + 2 + 1 (60s rest)
Start at the bottom of the dip and hold for 5s press out to the top and hold for 10s that's one rep.

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...

Endurance
2x1600m (3 mins rest) - 6:18 + 6:56
The first one just took away all my energy.

Run 800m
50 pull-ups (ring rows)
100 push-ups
150 air squats
Run 800m

I haven't done this in about two years, so I knew that my score would be far better than it was then. I improved by about 15 minutes.

27:37

2013 CROSSFIT GAMES WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
- 40 Burpees
- Snatch, 30 reps (75/45#)
- 30 Burpees
- Snatch, 30 reps (135/75#)
- 20 Burpees
- Snatch, 30 reps (165/100#)
- 10 burpees
- Snatch, as many reps as possible (210/120#)

Score: 122
Notes: Started out WAYYYY to fast. Was burned out after the set of 30 burpees. Stressful week. Just moved in to the new house. School is super busy. Don't over think it. You'll do better next time.

45kg Cleam and Jerk (Rx was 61)
Toes to Bar.

Ladder incrementing by 3s for 7 min

Result 36 total reps.
Note: Wasted a lot of time om toes to bar

Games Open 13.3”
AMRAP in 12 minutes of:
150 Wall ball shots (9kg – 10’ / 7kg – 9’)
90 Double-unders
30 Muscle-ups

Only did 100 wall balls and moved to double unders at 7:53

Note: Should have completed wall balls instead

As a team of 2

For Time:

400 M Run Together

50 Thrusters 95/65

50 Push Ups

400 M Run Together

50 Burpees

100 Walking Lunges

400 M Run Together

50 KBS 24/16 KG

50 Pull Ups

400 M Run Together

3 rounds for reps/calories:

Sumo deadlift high pull
Box jumps (10 in)
Push press
Calorie row
Wall balls (14#)

skill
4x5 strict shoulder width handstand pushups (90s)

endurance
1600m run (7:15) slow!!
-3 minutes-
800m run (with mile pace) (3:50)
-3 minutes-
200m run (max effort) (33s)
did not do a second mile run because it would be disastrous, so without thinking i did the other two.

Hero WOD
“Cameron” 35min Time cap

50 Walking lunges

25 Chest 2 bar pull ups <--mod pullups

50 Box jumps 24/20 <--jumped on tire, not box

25 Triple unders(or attempts) <--50 DU

50 Back extensions

25 Ring dips <--25 tricep dips-green band

50 Knees 2 elbows

25 Wallballs 2-fers 20/14 <--10# so i could get it in the air far enough b/f it hit my face

50 Abmats

5 Rope climbs <--15 rope climb ups from floor

Yes, lots of mod's, but it was a nice long wod to help burn off the carrot cake & wine from the Easter w/e. ;)
did some of this out of order to share equipment. box jumps were very difficult for me, so i put it first and had to go to the tire b/c i just about ate it on the first 10. i need box therapy

Skill
EMOM for 3 minutes: 5 Strict Chest to Ring Weighted Pullups (16kg)

WOD
EMOM for 10 minutes:
5 Box Jumps (35")
5 Ring Dips
Should have done burpee box jumps.

Endurance
Run 400m TT - 1:12
This was supposed to be a max effort run but I didn't wait enough after eating
and I just wanted to puke.