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

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.

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

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.

*No rest in between sets until entire round of exercises are done. You will do four rounds to complete the routine.
*The pushups are done til failure and the rest are done or 10 reps.

-Push ups
-Bent-over rows
-Military presses
-Barbell squats
-Barbell lunges
-Barbell curls
-Triceps Ext

All exercises are done with curl bar +two 10 lb plates

Completed in just under 21 minutes.

Half “Murph”

For time,

800m Run
50 Pull ups (MOD: purple band)
100 Push ups
150 Squats
800m Run

22:19

Did my first unassisted pull up today!!!! Did 5 sets of 3. Dawn said most of them were strict, but I did get a few kips in there. Once I figure that out I should be able to do more. I still used the band for this workout, because 50 is a bit ambitious for now. I'm so afraid I won't be able to do them again, lol. Def work on them in warmups everyday until I get comfortable.

6 rounds

4 pullups (red band)
11 ground to overhead (used 10# plate to preserve shoulders for 13.4)
13 tire jumps
Suicide sprints

Cash out. Plank hold. 2:10

Skill
Snatch: 60kg
Power Clean & Push Jerk Triples: 60kg (touch-and-go)

Baseline: Pre-SOP and box breathing,then ROM Drills.
20 minutes of grinder PT: 30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups
, 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
8, 6, 7 pull ups

Complete as many reps as possible in 12 minutes following the rep scheme below:
Sandbag Clean 3 reps
3 Toes-to-bar
3 ring dips
3 double under
Sandbag Clean 6 reps
6 Toes-to-bar
6 ring dips
6 double under
Sandbag Clean 9 reps
9 Toes-to-bar
9 ring dips
9 double under
Sandbag Clean 12 reps
12 Toes-to-bar
12 ring dips
12 double under
Sandbag Clean 15 reps
15 Toes-to-bar
15 ring dips
15 double under
Sandbag Clean 18 reps
18 Toes-to-bar
18 ring dips
18 double under

12 clean, 6 T2B

Workout 13.4

7 minute AMRAP of:
- 3 Clean and jerk
- 3 Toes-to-bar
- 6 Clean and jerk
- 6 Toes-to-bar
- 9 Clean and jerk
- 9 Toes-to-bar
- 12 Clean and jerk
- 12 Toes-to-bar
- 15 Clean and jerk
- 15 Toes-to-bar
- 18 Clean and jerk
- 18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.