M/ 38/ 134 lbs/ 5'-6"
As Rx: 23:55
This was a tough WOD.. it didn't help me that I was kind of tired from last night's WOD, that i did more work than was Rx'd. I did the 50 pullups, 75 situps, i ddi 75 OHS w/ 75 lbs & 75 DUs for 2 Rounds the night before.
Well, for me, everything ws feeling fine on this WOD, until the 2K Row... I was feeling that from about 250 m. into the WOD... seriously. Not sure why, but I was zapped. I played with the damper a bit but i was a bit zapped. I basically did the rows in about 1:54, 4:15, and 8:40.. really fell off on the 2K.. I hobbled over and finished the benching.. I felt pretty good on the bench.. I never have a spot and use 135 lbs, so I basically stop when I'm getting close. At the end it would be nice to go for one more rep every once in a while. I was trying to concentrate on really getting a super solid base and then using my whole body... I did feel my legs drive and my entire back tight to the bench.. much more solid. I have been feeling my shoulders from a lot of pushups lately, but this felt fine.
I broke up the bench as follows: 30 (10,7,7,6) 20 (8,6,4,2) 10 (7,3)
A little stretching and then home.. My butt and hams were super tight until about 10 minutes of stretching afterward.
Great WOD.

Thruster 1-1-1-1-1

• Ended with 225 lb (PR)

PSKC KB Complex
Snatch-push press-clean-thruster-pushup

So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

Rx, not sure on time. Hand ripped a little.

3 Rounds for time
15 Dead lifts
20 Box Jumps

Deadlift 5-5-5-5-5 (135, 135, 145, 155, 145)

Then,

“Christine”

3 rounds
500m row
12 Bodyweight deadlifts (115# - Rx)
21 Box jumps 20in

4th Rx this week! Deadlifts felt fine, was able to do them all unbroken. Can prob move to 120# for future workouts.

Notes for rower efficiency - treat it like a dead lift, count 1 - 1, 2, work on getting in a rhythm with the fan, give the belt time to wind up before pulling, Don't just watch what's left distance wise on the screen, watch your s/m and avg. BIG pulls.

push-up variations that I had never heard of. I was confused.

Run 400 meters
50 burpees
1 rope climb
Run 400 meteres
40 burpees
2 rope climbs
Run 400 meters
30 burpees
3 rope climbs
Run 400 meteres
20 burpees
4 rope climbs
Run 400 meters
10 burpees
5 rope climbs

Pre-WOD:
-1RM Power Clean (#195)

For TIme:
-50 Hang Power Clean (95/65)
-40 Box Jump (24"/20")
-30 Burpee
-20 Sumo Dead Lift High Pull (95/65)
-10 Wall Climb

3 RFT:

7 Man Makers (35/20)
24 Wall Balls (20/14)
*70 push ups must be completed w/in those 3 rounds in any amt of reps in any order *

Buy Out: 73 Air Squats

Find 1RM of:
Shoulder press - 135#
Jerk - 165#

10 minute AMRAP:
30 DU's
15 Power Snatches (75/55#)

Completed 3 rounds + 30 DUs

Pre-Wod:
-Find 1RM Back Squat:

6 Minute Ladder:
-1 Thruster 135/95
-1 Bar Muscle Up (pull up/dip)
-2 Thrusters
-2 Bar Muscle Ups
-3,3 4,4 etc...

Post WOD: 15/10/5 Weighted Sit Up/Non-Weighted Sit Up