3 rounds for reps/calories:

Sumo deadlift high pull
Box jumps (10 in)
Push press
Calorie row
Wall balls (14#)

skill
4x5 strict shoulder width handstand pushups (90s)

endurance
1600m run (7:15) slow!!
-3 minutes-
800m run (with mile pace) (3:50)
-3 minutes-
200m run (max effort) (33s)
did not do a second mile run because it would be disastrous, so without thinking i did the other two.

Hero WOD
“Cameron” 35min Time cap

50 Walking lunges

25 Chest 2 bar pull ups <--mod pullups

50 Box jumps 24/20 <--jumped on tire, not box

25 Triple unders(or attempts) <--50 DU

50 Back extensions

25 Ring dips <--25 tricep dips-green band

50 Knees 2 elbows

25 Wallballs 2-fers 20/14 <--10# so i could get it in the air far enough b/f it hit my face

50 Abmats

5 Rope climbs <--15 rope climb ups from floor

Yes, lots of mod's, but it was a nice long wod to help burn off the carrot cake & wine from the Easter w/e. ;)
did some of this out of order to share equipment. box jumps were very difficult for me, so i put it first and had to go to the tire b/c i just about ate it on the first 10. i need box therapy

Skill
EMOM for 3 minutes: 5 Strict Chest to Ring Weighted Pullups (16kg)

WOD
EMOM for 10 minutes:
5 Box Jumps (35")
5 Ring Dips
Should have done burpee box jumps.

Endurance
Run 400m TT - 1:12
This was supposed to be a max effort run but I didn't wait enough after eating
and I just wanted to puke.

Skill: 5x3 ( used 65,75,85 and one rep 95lbs)

Push press
O. Lift option: split jerk

15 min amrap of
7 push presses ( 95/135) (used 65lbs)
10 wall ball (used 14lbs)
15 swings(53/70) (used 53lbs)

Need to work on: hips on KB Swings and aggressiveness on push/press

Strength

Every minute on the minute for 10 minutes

1 Back Squat, As heavy as possible

Wod

12-9-6-3

Power Clean 155

Burpees

Cash out

3x max effort handstand hold (or plank if you cannot manage a handstand hold)

13.2 Prep! Get to it!!!

4 Rounds
200m Run
12 Push Press
Weight on the push-press is NO heavier than 95lbs for guys and 65lbs for ladies
Compare results to 11/27/12

Turkish get-up: 26# on both arms

1) 3 Positions Cleans (full, hang, tall) EMOM for 7 minutes heavy as possible

2a) 3X25 GHD sit ups ( 60 sec rest)

2b) Wall Walks 3X3

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

A- WU- 1 Minute of Slow Steady WallBall (20/14)/ 1 Minute of Slow Steady Burpees + 3 Rounds of: 1 Minute Row Sprint; 1 Minute Rest

B- Split Jerk- 8 Minutes To A Heavy Single

D- For Time- 75 Push Up; 1 Minute Rest/For Time- 21 Thrusters (95/65); 2 Minutes Rest/For Time- 50 Ring Dip; 1 Minute Rest/For Time- 21 Thrusters (95/65) – 15 Minute Cap

4:25
8:05
13:15

Finished with 11 thrusters. Scaled to knee pushups and box dips.

Split jerk max = 65#

I hit up Ironwood Crossfit in Anthem, AZ when I was in town.

Saturday, 7:30am workout

Partner WOD

AMRAP 25 mins

20 burpees
20 box jumps
20 kettlebell swings 35#
200M Run

Rounds: 4 + 34

We did 10 on, 10 off, 10 on, 10 off. We were both able to go unbroken for every one. My partner was fast and kept me on my toes. Tough to breath but I did the best I could.