M/ 39/ 136 lbs/ 5'-6"
I did a different WOD last night:
I did 20 rounds of one the minute:
5 DL, 5 hang power clean & 5 PP all with dumbells at 60% of your bodyweight.
I used 40 lb dumbells for 80 lbs total (59%)
GREAT WOD. I was tired and full/ bloated.. I kind of wanted to stop after about 8 mintues.. did 12 then kept on going.
Tough only really on your head to keep on going and my grip a bit in the end.
I stretched out for a bit and then took a nice steam.

Pre-WOD
15min work to heavy power clean
(Was able to do #110 2x, multiple failed attempts at #115)

OTMEM:12

-1 Power Clean @ 80-90% (85,85,85,85,90,90,90,90,95,95, failed 100, failed 100)
-5 CTB Pull Ups

Post WOD:
-4 Minute Plank
Every break- 40m farmer's carry
Didn't break!

2 Rounds for time of:

100x Double Unders
50x Push Press #95
25x Toes to Bar

Subbed 300 single unders but was able to complete several successful double unders

In Celebration of Coach Matt Slaughter's 26th Birthday!

"Slaughter" - 26 Minute AMRAP
Pick your order of exercise from the list and complete 26 reps of each movement. All reps must be completed before moving on to the next movement:
- Air Squats
- Burpees
- Double Unders or 260 Singles
- HSPU
- Box Jumps
- Ring Dips
- Pull Ups
- Sit Ups
- L-Sits (26 Seconds)
- Ring Rows
- KTE
- GHD Sit Ups
- GHD Back Extensions
- Lunges
- Wall Ball Shots
- KB Swings
- KB/DB Snatch(each)
- Dead Lift
- Hang Clean
- DB Push Press
- Snatch
- O/H Squats
- Thrusters
- Back Squat
- Front Squat
- Muscles Up (Each rep counts as 2)
- Squat Snatch (Each rep counts as 2)

From Crossfit Proverb:
7 Rounds: Each round is 2 minutes with a 1 minute rest. In those two minutes you will complete the following

60 Rope jumps
Max effort CTB pull ups (max of 15)
Max effort Burpees
rest 1 minute
* once you have completed the double unders you will move to the pull up bar. You will complete max effort pull ups. At any time you have to rest or put your foot on ground/box you have to move to burpees. Once there you will use the remaining time to complete burpees.

Scored:
2 points for 1 pull-up
1 point for 1 burpee
total points up at end.

CTB-6

Burpees-14

CTB-2

Burpees-17

CTB-10

Burpees-13

CTB-7

Burpees-9

CTB-5

Burpees-11

CTB-4

Burpees-10

CTB-4
Burpees-10

4x8 deficit dead lifts at 65% of your max (275)

WOD
10 minute AMRAP
3 deadlifts (275/185#)
5 HSPU
7 box jumps (30/24")

*8 rounds + 1 DL

75 Hand stand push ups for time.

Pre WOD: 10x3 back squats @ 60% of your max. (I did #100 and then we dropped to #95 because it was too heavy for some girls. my 60% would have been #115)

WOD: Choose between:
Option A) "Karen" (150 wall balls)
or
Option B) 100 HR burpees

I chose A, but only the #4 poind ball was available (probably good with the shoulder issue).

Pre-WOD:
10x3 back squats @ 65% of your max. -205

WOD - Choices:
Option A: "Karen" 150 Wall Balls (20#/14#)
Option B: 100 HR Burpees

Chose option B: 8:01 lost track of count at around 70 so may have done an extra 10-15 burpees

Skill
3x4 Strict Muscle Ups (60s rest)
Kipped a bit on the last set.

Strength
2-2-1 Snatch (40kg - 50kg - 60kg)
2-2-2-2-1 C&J (40kg - 50kg - 60kg - 70kg - 80kg)
No fouls.

WOD
"Tabata T2B"
8 rounds of:
20 seconds of work
10 seconds of rest