Power yoga

For time,

30 Handstand push ups (MOD: did 10 with 1 ABMAT, then tried the barbell for a few, did the rest off a box)
50 Back Extensions
30 Knees 2 elbows
30 Deadlift 225/155 (MOD: 115#)
40 Push press 95/65 (MOD: 50#)
50 KBS 1.5/1p
20 Calorie row
10 Muscle ups (MOD 10 pullups w/ purple band, 10 dips with purple band)

First time doing a HSPU with only 1 abmat! Though I could only do a few of them. Start adding them into warm ups.

Pre-WOD:
5X2 Strict Press (90%)

WOD
7min AMRAP (185/135# , 2:1 Pull Ups + Ring Dips):
1 Shoulder to Overhead, 1 Muscle Up or 2 Pull Ups, 2 Ring Dips
2 Shoulder to Overhead, 2 Muscle Up or 4 Pull Ups, 4 Ring Dips
3 Shoulder to Overhead, 3 Muscle Up or 6 Pull Ups, 6 Ring Dips
... etc

First round at 185
Second round at 165
Fourth round did 8 pull ups and 8 ring dips
Completed 4 plus 1 Shoulder to Overhead

10-9-8-7-6-5-4-3-2-1

Chest-to-Bar Pull-Ups (green and blue band)
Box Jumps, 20"
GHD Sit-Ups

Strength
Bench Press 3-3-3-3

185/190/195/200 5 LB. PR

Conditioning
12 Minute Ladder
10m Overhead Lunge (35/15)
1 Burpee
10m OH Lunge
2 Burpees
10m OH Lunge
3 Burpees
Etc. *Continue as far up the ladder as possible until 12 min is up.

Score- 11 Rounds plus 7 Burpees

10K @ 85% 5k pace

10k in 56:30

BB Gymnastics (sick yesterday, so did the BB from then instead)

Snatch - 10 x 1 @ 80% (155lb) Felt good

C & J - 10 x 1 @ 80% (235lb)

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
- 315lb Felt fairly light

-Rest exactly 2 minutes.

-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
- 335lb felt very heavy. Made all reps

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
- Skipped due to increased reps in the BB portion for today

Conditioning

2 min ME Row for Calories
- 55 Cal

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

• 3 rounds + 12 reps

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

• 3 rounds + 17 reps

-rest 1 minute

2 min ME Row for Calories

• 42 Cal

Pre-WOD:
1x20 Back Squat (Add 5% On Last Weight Used)

WOD:
"Death By 10M"
- Minute 1 ... 10M Shuttle Sprint
- Minute 2 ... 20M Shuttle Sprint
- Minute 3 ... 30M Shuttle Sprint
... etc.
Until cannot complete shuttle run ladder within 1 minute cap.

Post-WOD:
100 Sit Ups

125# for 20 reps, 10 rounds of the shuttle sprint. Last time I did 7, so this was an improvement. I had some time left before round 11 but I was spent!!
100 situps in 4 minutes flat - 50 - rest- 25- rest- 25

M/ 38/ 135 lbs/ 5'-6"
I did this one last night in the gym.. my body was a bit beaten up, but after a little warm up it felt o.k.. My ankle is so stiff and tight and hurts, but after the pistols it seemed like they felt better.
5 round of Mary - I broke up the last set of pullups to minimize the fatigue going into the 10 rounds of Cindy.
I was doing all movements to FULL ROM, especially the pullups.. ALL the way down.
MUs were tougher this time.. I had a couple fails. I did them in 3,3,2,2,1,2,1,1

Last time I did this on July 26, on vacation, with rings only, and got 19:50 BIG improvement.
GREAT WOD

Skill
Hit an 100 Double Under PR yesterday!
3x20 Unbroken Weighted Hand-release pushups 10kg (45s rest)
10 minutes of Handstand Walk practice

Strength
5x3 Overhead Squats 52.5 kg (3mins rest)

WOD
12 min AMRAP of:
7 Deadlifts (80kg)
25 Burpees
I kept a constant pace throughout and I did not sprint. My shoulders really started hurting after the first three rounds!