3 Rounds of “Hope”

Burpees
75/55 pound Power snatch
Box jump, 24/20″ box
75/55 pound Thruster
Chest to bar Pull-ups: mod ring rows

hang squat snatch: up to 100#
(failed at 105#)

CF Mainsite WOD:
135# squat clean, 15 rep
30 T2B
30 BJ
5 MU equivalents (2x)
35# KB PP, 30 rep
30 DU
95# thrusters, 15 rep
30 pull ups
30 burpees
300ft walking lunge w/35# plate OH
= 27:38

1 mi run = 8:22

Midsummer Night 5k Series-July 2013

FIVE KILOMETER ROAD RACE

Wynnewood, PA 07/11/2013 07:00 pm Weather: Cloudy, Very Humid 83 Degrees

time - 27:47, pace - 8:57/mile

Skill
Snatch Pull + Snatch - 50kg
Snatch - 60kg
Clean & Two Jerks - 80kg
3x6 Explosive Pushups

Strength
3-3-1 Front Squats
(100kg - 110kg - 120kg)

Midline
3x8 Barbell Back Extensions (20kg)
3x15 Partner Lying Leg Raises
3x15 Russian Hard-Style KB Swings (24kg)

Sprinting/Running
3 minute Run + Sprinting Drills + Dynamic Stretching (Warm-up)
Sprints - 10x10m
10x1 Standing Vertical Jump + 1 Depth Jump
3 minute Run + Static Stretching (Cooldown)

I did this with Kendall and it was a lot of fun.
I had actually used this as a warm up for 3 rounds a few days ago.

We did this with almost NO warm up at the museum on the grass outdoors in the super humid warm weather. Good stuff.
I did 12 complete rounds in 12 minutes.
Kendall did as well 12 rounds... she actually finished a few seconds before me. She was a great. I told her to not go too fast and pace herself and that 12 minutes would feel like a lot.
She was saying the her chest was beating a lot and she was getting tired. She killed it. She initially asked me if the clock stopped when she wanted to get a water break. I said no. She should stop and take a water break if she feels like she needs to but the clock keeps on going. She took a couple super short sips along the way.
I modified it for kendall as: 6 burpees + 14 regualr jump rope singles

We were both tired, and sweaty and breathing hard .. it was great.

Warmup:
400m run
30/20/30

3 rounds:
10 HRPU
10 T2B
10 Dips

Equipment: 30lb ball

WOD:
Run 800

Ball Slam
Wall Ball

21,15,9

Power Hour:
OHS: 135x3 150x3 160x2

4 Rounds for time:
50 Single Arm KB Swings Alternating (45 lbs)
200m Run
25 Hand Release Pushups

Did some pull-up work prior.

Temp was in the 90's and humidity in the 60's. Wunderground said it "feels like" 126F. It was probably the highest rate of sweat production I've ever reached. It was like a running faucet of sweat pouring off my face.

Warmup
3 Minutes of Triple or Double Under Practice
Dot Drill

A total of ZERO double unders. Totally regressing on this one :( What's wrong? Maybe my rope is too short?

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Skill/strength

Depth Drop- 2/2 (24/20″)
Box Jump- 3/3/3 (30/24″)
Seated Box Jump- 3/3/3/3 (18-24″/12-20″)
2/2/2/2/2/2 Depth Jump (30/24″- Max Height)
45-60 Seconds Rest Between Sets

Rxed this, which means... I JUMPED THE 24" BOX! I stared at it and got the same feelings that I used to get.. fear and apprehension, but to a lesser degree than previous. And instead of letting that feeling overwhelm and MAKE me not able to do it, I brushed it aside after approximately 5 seconds, and said to myself, "I know I can do this," and just jumped, AND DID IT. No sweat. SO PROUD. Makes up for not getting double unders..

Sumo DeadLift
7 Minutes WU To 90%
1/1/1/1 @ 90%
2 Minutes Rest Between Sets

Worked at 125#, which is not close to 90% of my 1RM at all (that would be ~150#). But it felt heavy, and it felt like I was pulling something in my left leg, so I scaled back. Win some, lose some.

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There was also a 800m run + 1k row, but we didn't get to that. (Secretly relieved.)

Warmup
For Time:
500M Row @ 90-100% RPE
3 Rounds of Cindy

7:09 or something awful like that... started the row a few seconds behind every one else.

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Strength/skill
Clean and Jerk (Full Squat/Split Jerk)- 5 Minutes WU To 80% of 7/1/13
1 Rep Every 45 Seconds For a Total of 12 Reps @ 80%

Worked at 55# (I think). Felt OK, maybe could have gone heavier?

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Conditioning
10 Minutes AMRAP of:
2 Bar Muscle Up
4 HSPU
6 Thruster (95/65)

5 rds + 2 + 4
Used kids bar for MU, box + knees for HSPU, 45# on thruster (was light)

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Extra Credit
5-10 Minutes of:
Front Lever Practice

WOW I suck at this. Really need to practice doing EVERYTHING that requires any type of inversion in CF.

This was the 2013 Regionals WOD #3
30 burpee muscle ups for time (actual time cut off was 7 mins)
set the rings to the bottom of rings to be 88" above ground
I did this as Rx: 8:10
I kind of took my time and did not wrap wrists, etc. at all.. not too bad actually.. I got caught and missed 1 or 2 reps but no big deal.

I took a few minutes and then post WOD did 3 rounds of max reps of MUs for a grip test and to work on multi rep MUs. I did 1 set, then rested for 3 mintues.
7 reps, 8 reps, then 4 reps, but lost grip and did an extra rep to toal my MUs to 50 total for the Workouts... I stretched out and that was that.