Rest day

"Nate" AMRAP in 20min. of:

2 muscle-ups
4 HSPU
8 KB swings at 2.0pd/1.5pd

did it with a gas mask on.... only 9 rounds

Strength:

Shoulder Press 3x3x3x1x1 @ 50#, 55#, 60#, 65#, 70#(fail)

WOD:

5 Rounds
15 Sit Ups
15 SDHP @ 45# (first 3 rounds at 45#, then went to 35#)
15 Box Jumps @ 20" (first 3 rounds at 20", then went to 16")
15 Push Press (first 3 rounds at 45#, then went to 35#)

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This was a mental failure. Little sleep, bad nutrition, tons of work. Just could not jump onto the 20". Bad day, but life goes on.

WOD:

3 Rounds

10 Front Squats @ 65#
10 Ring Dips (blue band)
10 V-Ups
15 Kettlebell Swings @ 27#

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Ron modified Wednesday's front squat WOD for me to encompass a few more moves since I only made it in one day this week. I felt better than Thursday, but still feeling like I've lost some progress with the crazy work schedule.

Elements training:

Rings, muscle ups and DUs.....Did several sets of DUs (20s and 30s), worked on ring flexibility, first attempt at rings,

Track Workout:

12 x 100m intervals - times ranged from 14.3 to 15.9. Avg time was 14.8. Walked 100m between intervals. Starting my summer outdoor sprint training.

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips (subbed regular bar dips)
15 Squats

14 Rounds. Actually I came up out of my last squat and checked my ipod stopwatch and it said 20:03. Now, I'm not sure if I finished the last squat at 20 and it took me 3 seconds to look, or if I finished after. I'm giving myself the benefit of the doubt. Cool? Cool.

weighted lunges 30 RM

Crossfit Games Open WOD 12.4

AMRAP 12:00
150 Wall Ball shots 20# completed in 7:30
90 double unders
30 muscle ups

242 reps

Snatch 1-1-1-1-1