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.

Find 1 rep max
EMOM 7 at 70% x 2

1 rep max was 85 lbs. Attempted 95 but failed to clean.

21-15-9

Hang Power Cleans - 65#
Pull Ups (green band)
Wall Balls (12#)

Had to set up station in middle of work out as a new person took over my pull up spot.

12:26

Skill
Snatch - 70kg
Clean + Front Squat + Jerk - 90kg
C&J - 100kg

Strength
3x6 Strict Weighted Pullups (25kg)

Midline
3x15 seconds L-sit Hold with perfect form (60s rest)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
50m - 100m - 150m - 200m - 300m - 350m (Walk back as rest)
(9s - 19s - 31s - 43s - 62s - 80s)
Some Walking + Static Stretching (Cooldown)

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
225#

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang)

205#

Strength

1) HBBS: 1X10@255, 1X8@300, 1X6@320, 1X4@340 – rest 2 minutes.

Conditioning

20 minutes max distance Sled Drag 135/90#.
800 Meters total (3 plates plus sled)

*Notes: This should be a forward facing, marching style drag.

I warmed up quickly. I fell asleep when telling the kids their stories and had to shake off the sleep and get warmed up quickly because I got to the gym kind of late also.
I practiced the Jerk but also PP & Press.. with some moderate weight to get that feeling and technique work done.
I warmed up by doing
3 press, 3 PP, 3 PJ/ Split Jerks - all unbroken and with the same bar/ weight
75 lbs, 95, 115, 125,
All felt good, but a little painful on the wrists, so I quickly taped up the wrists and did the Jerk - only a couple minutes break between all sets.
Then I went to only doing Jerk x 5
135, 145, 155
All felt good overall.

I went right into doign high box jumps and did a couplet of sorts of
High Box Jumps for 5-6 reps then did some sprinting/ running speed jumproping

I went up to about 42" and felt good overall... no rebounding, just high single box jumps.