A. HBBS @ 30X1; build to a moderately tough double in 10 min
(SCORE: 375)

rest 3 min

10 min @ 80-90%:
3 wall walks
TGU x 3/arm - 1.5/1 pd
3 bar muscle ups (subbed real MUs)
3 BJ's - 32-40" - step down
(SCORE: 2 + all 6 TGUs)

rest 5 min

15,12,9,6 @ 100%:
PP - 135#/85#
CTB chin ups
(SCORE: 5:48...PP was definitely limiting factor)

Notes:
- ass to grass as weight goes up on squat
- constant movement for grinding piece
- all out for last circuit, report in on limiter for power

Strength

3 x 15 barbell curls
1 burnout set
1x 50 Hammer Curls (each arm)
1x100 DB Bench
1x100 Tricep Pushdown
3x15 Side Raises
1 Burnout Set

Conditioning

ME Pull Ups

Then

Elizabeth for Time

21 - 15 - 9
Power Clean
Ring Dips

AM
Weightlifting
3x3 Snatches (40kg)
3x1 Power Clean + 1 Push Press + 1 Clean + 1 Power Jerk (40kg, 50kg, 60kg)
3x5 Glute Bridges (50kg)
3x5 KB Single-Leg Romanian Deadlifts (24kg)
5-3-3-1 Wide-Grip Weighted Pullups (BW - 10kg - 20kg - 30kg)
Left Arm Isolation Work (5kg plate)
Half Tabata Hollow Rocks

PM
Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
12x6 Hurdle Drills at 0.78m (step-overs on each sidex3, side step-overs on each sidex3)
4x80m Bounds for Height Build-ups on Grass
4x80m Relaxed Strides on Grass
Static Stretching (Cooldown)

Baseline: Pre-SOP and Box Breathing, then ROM Drills. Row 500, then 50x push ups, 50x 4-count arm haulers.

Stamina: Chipper, not timed: 25x strict press (115#-185#/85#-125#), 75x SDHP, farmer's carry (#).

Strength: Strict press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

As Rx: 14:00

I really slowed down with my hands and wrists needing more tape. I was starting to get badly chaffed on my upper arms and bicep area as well. My grip was taxed big time but I was taking a few seconds between each movement to shake it out.
I only had 1 fail and it was a super slim miss at about the 53rd rep or so.
Round 1: unbroken MU
R2: 4,4
R3: 3,3,2
R4: 3,3,2
R5: 3,3,2
R6: 3,3,2
R7: 3,3,2
R8: 2,2,1,1,1,1 (I failed on about rep 53)
Farmer carry was not too bad at all, and the grip was fine overall. I was feeling it in my forearms at the last few meters or so. I would shake it out and then jump on to do a few MUs and then shake it out and continue.
I should not have done all 8 MUs unbroken the first round because it got me more tired than I wanted after the 2nd round.

Stretched out a little and then went home
Good WOD... my legs need to lift some weight or get fried... too much upper body and shoulders lately overall I think.

Wendler Strength:

Bench Press - 3x185, 3x200, 3x215, 3x225
Hang Cleans - 3x175, 3x185, 3x200, 3x210
DeadLifts - 3x315, 3x365, 3x385, 3x405

Rows:

1000m row - 3:45
250m row - 9x250m - did a 250m row between each set of the wendler strength program - Avg time = :45

Metcon:

Annie plus - 50-40-30-20-10 - Double Unders, 10 K2E and balance for each round situps

Time - 12:58

21-15-9 rep rounds for time of:

Deadlift 255 lbs / 155 lbs
Overhead Squat 135 lbs / 95 lbs - 70#

then

2 rounds for time of:
400m run
5 muscle up progressions
10 slam balls 50/30

8:56

As many rounds as possible in 20 minutes of:

5 Handstand push-ups
7 Chest to bar Pull-ups
10 Squat snatches 115 lbs / 80 lbs

4 + 5

Push Jerk
5x5
115#

SDHP (1.5/1.0 pd) - 10
Squats - 13
Pull-ups - 3
Push-ups - 6
Sit-ups - 11

warm up:
250 DU (2:1) - 9:53

5 rounds of:
100' bear crawl
100' long jumps (with 3 burpees every 5 long jumps)

I did this with not too much warm up since it was about 99% humidity and I wanted to squeeze in a workout before the parade got going and meet the kids in the park.
I rode to 10th street and stretched out and jumped rope, etc. in the playground area.
I then went to the grassy area near the pulup bars and did the WOD
I was slipping a bit on the long jump landings because the ground was a bit dusty and dry.
SUPER HUMID and quite warm out. I prefer to do workouts outside.
WORE the 20 lb vest as Rx.
about 12:30
Post WOD just stretched out and tried to drink a lot of water slowly.
I rode back to Underhill and played with the kids.
Good short WOD. Not my best but a good time overall.