Warm-Up
500M Row
2 rds
10 sec HS hold (skipped)
10 Pullups (black band)
10 broad jumps
10 ab mats

Strength/Skill
3 Rds
5 strict ring rows
5 strict ring row MOD purple band

WOD
2x400m
rest 90 seconds
then 1x800

rest 5 mins

9 - 6 - 3 for time:
clean & jerk @ 80% - 75lbs
+5 wall climbs between each round MOD did the best i could

Time - 8:15

Clean & jerks felt fine so can increase weight next time. Try 85lbs. Still need to work on wall climbs. Scared... so try to go as far as I comfortably can.

Note: Total time was 23:50. Came in from runs at 15:35.

5 minutes stretching and run drills (butt kicks, high knees, hip circles, leg swings etc)
2 mile warm up- steady pace not all out, moderate

3x10 bowler squats each side

4 rounds:
Forward bear crawl DOWNHILL 50m
Reverse bear crawl UPHILL 50m
20 burpees
Rest 3 minutes (do extra bowler squats during rest periods)

6 rounds:
100m hill sprint ALL OUT
2 mins rest

AMRAP 5 minutes
5 Box jumps 24/20
5 Pullups
rest 3 minutes
AMRAP 5 minutes
5 Wallballs 20/16
5 Pushups
rest 3 minutes
AMRAP 3 minutes
Burpees

85 reps - box jumps/pull ups
90 reps - wallball/pushups
31 reps - burpees

3 Rounds of:
Bear Crawl 100'
5 Broad Jumps then 3 Burpees, repeat this for 100'
I wear a 20 lb vest for the entire WOD.

I worked out last night, but wanted to get an EARLY WOD in before work to give me more time to be fresh for the Spartan Mud Run this Saturday.

It felt pretty good and I was getting better each round actually. I did not warm up much at all, but did push a little harder on the bear crawls.
I wanted to hit the legs a bit and keep it short, light and I hadn't done this one in a while. I'll do this a few times this summer, but next time I'll do it 5 rounds probably.
The benefit of most of these WODs is in pushing after the 2nd round mentally. You always have another burpee in you, you just have to dig down and ignore the pain and just do it.
Fun WOD..... grass was a bit wet but still fun to get an early WOD out once in a while.

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

This was MUCH harder and longer than I thought it would be.
I did the runs at about 11.5 mph and they felt pretty good.. I was pounding a little bit more than I wanted but they felt o.k.
The Single Arm hangs were HARD.. SUPER Hard on the hands... also hard to keep from rotating.
TGUs were not too heavy but I was feeling them after a bit in the whole body as continously staying tight wears you out a bit.
L-Sit holds were tough. I did most of them in 20 + 10 secs.
Great WOD... I should work into my workout single arm hangs to build up my grip.
My left arm was way weaker than my right.

RX: EMOTM for 10min:
2 Hang Power Snatch, 40-70#

Coaches kept pushing me to squat snatch more weight, but I just couldn't do it. My confidence is not there yet.

Start at 70% 1RM. Add weight if completed accurately within 20 seconds. If not, drop weight.

3 Rounds:
In 3 mins:
-Row 500m
-Max Russian KBS, Rx: 16
Rest 2 mins between rounds

Finish : 76 KB Swings
1st round of rowing 1:56, might have been one of the 1st women to finish and fastest I've ever rowed 500m. The next 2 rounds slowed down a lot to 2:17, 2:10.

Strength:
Find 1RM Push press
185-207-218-223-230-235(f)
230#

Gymnastics:
10 min to establish best set of UB pullups. Can be butterfly or kipping, if butterfly make note of when butterfly is broken and go to normal kip. Set is considered over when you come off the bar, can rest in hang position.
21 was best set- strung together 10 butterfly then went to single butterflies. Pretty shitty, grip and lats pretty spent from MU's yesterday.

Capacity:
10 minutes to establish best ubroken set of Double Unders
100-105-75
105
rest 10 min then:

For time:
20 burpees
30 C2B pullups
400m run
50 KBS (24/16kg)

For time:

25 Box jumps
25 Wallball shots, 14 pound ball
25 Burpees
25 Walking lunge steps
25 Push press, 45 pounds
25 Sit-ups
25 Back extensions
25 KB swings, 16 kg

12 minutes to establish a 1rm Power Snatch.

I put 135# on the bar and really focused on my form. I did 7 reps at 135# focusing mainly on the shoulder shrug into moving under the bar.

-then-

3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) DEMO VIDEO
40 Double-Unders

Time:17:41

Notes: Did the first set of KB snatch unbroken, but felt my left shoulder losing stability so I ended up breaking all of them into sets of 5. I took breaks that were way too long and general coasted through this workout without pushing it too hard. I was telling myself that I was focusing on that left shoulder and trying to keep my reps as good as possible. I would definitely like a rematch of this WOD in the future, especially considering I've never done a KB snatch into an OH lunge before.

9x100m (ish) Sprint (this is a dead sprint, there should be no jogging)
Rest 90 sec between rounds.

Times:
15.28
14.29
15.10
15.67
14.57
14.42
14.44
13.90
14.16

Warmup:
- 400m Jog
then, 3 rounds of
- 30 sec mountain climbers
- 30 sec squats
- 30 sec rest

Ambitious attempt to do a hatch squat day afterwards