Overhead Squat 1rm

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

5 rounds and 2/3 :)

I did 95# OHS which is a PR, tried 105# a few times but couldn't get it up in that wide grip position and I hit my head :)

Overhead Squat 1rm

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

5+ 1/3 +9

Didn't eat before the WOD today, really felt like I had no gas. I usually can give Los a run for his money, but he was a whole round ahead. I don't think I rx'd cause of suspect depth on my OHS.

My low low low OHS # should improve on the next go-round. Form is getting better, so I'm hoping that number skyrockets.

3 Rounds
100m O/H lunge with plate (20kg/10kg)
400m run carrying plate
30 burpees

For Time:
115lb/85lbs

• 9 Thrusters
• 9 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 3 Thrusters
• 3 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 9 Thrusters
• 9 Pull-ups

10lbs over my last Fran weight.

Overhead Squat 1rm

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

I swear I did 7 2/3 rounds. I was flying on the runs, and was passing people in the third round. All evidence (from Mike and Tim) suggest that I only did 6 2/3 rounds however. I'm just not sure. I need to start chalking my rounds! Regardless, I felt good...particularly on those short runs. My lower back is aching a bit, but otherwise I was solid.

MetCon (WOD II for today):
3 Rounds -
20 Pull Ups
20 Power Cleans (115 LBs)
20 Box Jumps (24")

2 Rounds* -
20 Deadlifts (115 LBs)
30 Sit Ups
20 Box Jumps (24")

*I started having some issues with my right elbow/bicep after my third round today (we've been going hard on upper body and arms lately). So, Coach modified my last two rounds so I could keep going but not further aggravate the elbow.

For time...

50 Box Jumps (24"/20")
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/33)
50 Back Extensions (GHD)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

4 Rounds for Time

10 Toes to Bar

20 OH Walking Lunges w/ Plate 45/25

30 Kettlebell Swing 1.5/1 pood

40 Double Unders

25lb OHL, yellow KBS. Could have done one more round (it was originally setup @5 rounds). Need to push through OHL & hold on to KBS longer.

4 Rounds for Time

10 Toes to Bar

20 OH Walking Lunges w/ Plate 45/25

30 Kettlebell Swing 1.5/1 pood @18kg yellow

40 Double Unders

25lb OHL

Felt so exhausted! I don't know what did it but I NEED to really work on my double unders. I was at 10min after 2 rds and then started taking too many breaks.

Ran a mile before WOD at about 7:47 and worked on my power snatch after @65# & 75# and a little bit on du, got to 40 unbroken.

4 Rounds for Time
10 Toes to Bar
20 OH Walking Lunges w/ Plate 45#
30 Kettlebell Swing 1.5pood
40 Double Unders

Soooo apparently I've ended up with a bruised rib, pulled muscle, something around a rib... thats causing severe pain on deep breaths :( Slowed me down so much its not even funny.