Open WOD 13.2
10 minute AMRAP of:

5 Shoulder to overhead, 75 lbs
10 Deadlift, 75 lbs
15 Box jump, 20 inch

FINISH: 151 reps

I was nervous anyway about the 75# overhead, but then with a night of no sleep, I really was not feeling it today.
The 1st round I was able to push jerk & jump up on the box, but then I felt pretty sick, hot & dizzy after that, so it was all split jerks and step ups for the next 4 rounds. Normally jumping wouldn't be that much of a problem, oh well. I hoped to get at least 5 rounds so that's good at least.

225 pound dead lift, 21 reps <-- subbed 185
42 GHD Sit-ups
225 pound dead lift, 15 reps
30 GHD Sit-ups
225 pound dead lift, 9 reps
18 GHD Sit-ups

5:33

I found myself at the gym tonight without a plan and limited Deadwood rec center resources, so I decided to redo this workout. Somehow I cut the time in half. I have no idea how this happened, and I would call bullshit if someone wasn't there timing me. All DL were unbroken. Maybe I'm a better evening crossfitter. I felt like I might pass out and I've had acid reflux for the last three hours. worth it.

5x3 Deadlift

In teams of two, with only one person working at a time, complete as many rounds and meters as possible in 15-minutes of:

250m Row
15 Air Squats

*Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 15th Air Squat. The goal is to cycle through as many rounds as possible in 15-minutes.

10 + 13 squats

10 minute AMRAP:

5 push press (75 lbs)
10 deadlift (75 lbs)
15 box jump (20 in box)

10 complete rounds plus a few reps

9 minutes x 4 easy pace. Rest 2 minutes btw. sets.

First 9 minutes:

12 Ring Row
400m Run

Second 9 minutes:

4 Bar MU -> 6 C2B -> 8 Strict pull ups
25 Thrusters 20/15kg
35 Sit Ups

Third 9 minutes:

7 Man Maker
40 American Swing
10+10 Medicine ball throw rotations

Fourth 9 minutes:

10 Jerk Grip over head squat 20/15kg
6 Jerk grip power snatch 20/15kg
12 Strict push up bar over burpees

Tai uimaan

-kippitekniikka
-köysikiipeily
-kahvakuulaheilautus

M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:19
I got messed up with the rolls... I was super nausious.. i was feeling like throwing up at times.... same thing happened to me about a year ago or so when I did a WOD with forward and backward rolls.. I'm still not feeling great the next day...
I was happy my ankle felt o.k. with the box jumps.. I have NOT been doing much to any jumping for a few months now or running due to my ankle... decided to try it and see how it felt. Not too bad. I have done high box jumps without the rebound, but that's a totally differnt exercise in that the rebound is where the work is. The wall climbs took a little more time than I thought. The T2B were easy, and although my pullup bar is too close to the wall, so I have to do all singles and reset, they were a nice fast break for me.
Jumps were o.k.... slow and steady.. not too fast but good form overall and decent pace.
Rolls really messed me up.

I think my shoulders were a little too tight and that's what was slowing me down on the wall climbs because I did 49 bodyweight OHS last night.

Post WOD:
I did 21-15-9 of
GHD situps + Back extensions (3:25)

EMOM 12

Hang power Clean + Power Clean TnG

Building HEAVY Complex OTD.

Skill
EMOM for 3 minutes: 15 Unbroken Weighted Pushups on Dumbbells (10kg)
3xMax Effort Strict Weighted Ring Dips (10kg with 60s rest) - 13 + 6 + 5
3x30 seconds Hollow Rock + 15 seconds L-Sit Hold (60s rest)

WOD
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

5x3 Deadlift

With a Partner, Complete Max Reps of:
Kettlebell Swing
Kettlebell C&J- Left
Kettlebell C&J- Right
Overhead Lunge- Left
Overhead Lunge- Right

3-Minutes at each station.
Switch when partner completes a max set; continue doing so until the 3-minutes is up.