Open WOD 13.5:

4 Min AMRAP: 15 thrusters (100lbs), 15 C2B pullups.

Results: 67

I QUICKLY with almost no warm up whatsoever, got dressed and went across the street to bang out a quick workout. I wanted to get a quick workout before the SU basketball game but didn't think I'd have time. Since it was pushed back a bit I got in a quick WOD.
I did Karen (150 wallball) plus 90 DUs for time.. this is the first 2 parts of the 12.4 WOD and wanted to see how my time would compare to what I recently did.. but this time with no warm up.
I did o.k. and think if I just practice wallballs every now and again I'll improve on the time.
I did 2 sets of 15 reps and the rest were 10 reps.
I think I need to do 4 sets of 15 at least and then the time will drop quite a bit. I could do more sets of 11 also and slowly minimize the time and feel fresher going into the next movement.

10 minute tabata

• Pullups
• Burbees
• T2b
• Clean and Jerk 50kg
• Kb swing 20kg

Pre-WOD:
- Work up to a heavy 3 rep max Power Clean- 175
- Work up to a heavy 3 rep max Strict Press- 115

WOD - 8 min AMRAP:
- 800M Run
In the time remaining, complete as many rounds as possible of:
- 10 KB Swings (53#,35#)
- 10 HRPU

For time:
10 Shoulder press (115/80)
15 OHS
20 Push press
25 Front squat
30 Push jerk
35 Back squat

65#. Only made it to 6 shoulder press. Had to do push press for remaining 4 reps.

Skill
3x8 Strict Weighted Pullups 16kg (60s rest)
Snatch - 65kg
C&J - 85kg

Strength
3-3-3-3-1-3 Front Squats
(70kg - 80kg - 90kg - 100kg - 110kg - 100kg)

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

A PR by one rep!

365# BS 5 reps
165# Press 5 reps
530# Farmers Down and Back
225# Bench 7 reps

100 Burpees over the box for time

Box 24/20"

5 rep max back squat 5 RM

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes
For this section, I worked in with someone who had 185 on the bar, and worked up to 10 reps per set. For the last set, I only did 8 reps, and didn't force it too much, given that I worked my hamstrings hard with Deadlifts late last week. For Handstand Push-Ups, I tried bringing my knees to my chest 5 times per set, and for the one set, I was actually freestanding for a couple of seconds!

B.
Complete as many rounds and reps as possible in 8 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps
For this, I used a 55lb dumbbell, and I was able to get through three sets, plus another 5 Kettlebell Swings (my shoulders were smoked!). I wasn't able to get through any of the Double Unders unbroken, but I was able to get through the 30 reps in each set in a relatively decent amount of time.