5x3 weighted strict C2B pull-ups.

30 push-ups (girl style)
30 kettle bell swings w/white bell
Row for 30 calories

There is no description for this WOD as it is stat.

Result: 00:05:34

Poweclean 3-3-3-3-3
+
Superset:x3
Front squat x5
Bench press x5

1 mile run 9:03

(blog excerpt)

By the time I got to the run I was determined that I would run the entire thing without stopping. This is pretty freaking big for me because I sometimes have to walk on 800s. Let alone an entire mile.

So we start out on the mile on the relatively cool and breezy morning and…it felt good. Huh? Running…felt…….good??? Yep. Amazingly, it did. I was giving this mile run everything I had. I was focusing on my breathing, my form and not stopping. I was really trying as hard as I could. Nevertheless, I kept going. When I rounded the curve of the last turn, I ran as hard as I could for the last 400 m (approx).

1 mile run time: 9:03 pretty awful, huh?

X-Train Extreme Bootcamp

Run 800m

Then 2 rounds of

10 HSPU @modified

20 SDHP 75/45

30 Jumping Lunges

40 Push Press 75/45

50 Double Unders

Then,

Run 800m

Back to Basic Thursday

Skill: Turkish Get-up

We will spend about 30min working on Turkish Get-ups

WOD:

400m Run

10 Turkish Get-up

400m Run

50 ABMAT

Then worked on skills and did 50 GHD situps

1 minute of each exercise then 1 minute rest, repeat 5 times
Pull-ups ~I think I did about 72 and tore on the second to last one :(
Push-ups
Squats

total reps: 403
lowest score: 75

10 rounds, leave every 1.5 minutes
100m run
10 du
44 44 60 46 51 53 49 61 49 39