Pre-WOD: Work up to heavy set of 3 Power Cleans (Touch and Go)

75, 85, 90, 95, 100, 105 (my new PR!)

WOD OTMEM 20min
Odd minutes - 5 Front Squat - #80
Even minutes - 30 II Unders - Did primarily singles but I practiced double unders and I was able to finally do my first one today! I got 6 on and off in a row in one of the sets. Now I have to learn to string them together.

Back from Los Angeles.

Seven rounds for time of: -> only 3 rounds
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Had to cut this one early. Left shoulder has been hurting lately. Not sure what it is, but wall climbs smoked it.

14:11

Complete Three rounds of:
10 Shoulder to Overhead (135/85 lbs.)
20 Box Jumps (24″/18″)
30 Kettlebell Swings (24/16 kg)
and then immediately complete a 600 Meter Run

I only ended up doing two rounds, as the weight that I'd selected was too high to get anyting steady going. The Box Jumps I broke down into sets of 10, and the Kettlebell Swings I did sets to 10 as well. The Shoulder to Overhead I did two sets of 5.

Not the greatest workout.

E3MOM x 5

2 x bench press tempo 21X1 + 4 reps tempo 11X1
@75%

A.
Every minute, on the minute, for 10 minutes, perform:
Clean or Power Clean x 2 reps
(build to a heavy double)
I tried to get up to my PR, but failed on 185. After this, I decreased the weight gradually and got into doing 2 reps per set.

B.
Every minute, on the minute, for 10 minutes, perform:
10 Kettlebell Swings
5 Burpees
I tried doing these Rx'd at 55lb (24kg), but really struggled to keep my pace up. EMOTM exercises absolutely destroy me, and I need to learn to power through and minimize my breaks to keep up with what's required.

A.
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.
I only worked on Power Clean technique, but was able to get up to 190#, a 5# PR!

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

I totally did this wrong. I did two sets of Squat Cleans at 135, plus 3 of a third set, but only did 5 Burpees Over the Barbell on each set. For future attempts at this, I'll need to have everything set up better going in.

For the end of the workout, because I didn't feel like I worked hard enough in the Capacity Test, I did Tabata intervals on the treadmill, at 8.5-9.0-9.5-10.0x5. The last 20-second run almost killed me, but I know I'm capable of doing more (and doing my first couple of intervals at a faster speed).

E5MOM

25 ghd
Max cal bike

Front squat 5-5-5-5-5 (45-75-85-95-105)

Then,

2011 CF Open WOD #4

10min AMRAP

60 Bar facing burpees
30 Overhead squats 120/80 (MOD: 35#)
10 Muscle ups (MOD: 10 pull ups w/ band, 10 dips w/ band)

104 reps.

Happy to get through a full round (+ 4 burpees). No pauses during the burpees. Wanted to do 45# for the OHS, but my arms were too shaky/unstable. Burt also said I was squatting too low.

Partner WOD

When the partner completes 8 squat cleans, then tap the other partner.
8 Squat Cleans AHAP (55#...which was heavy @ the end for me, but Melyssa flew through them)

One partner then completes the following:
5 pull-ups
10 push ups
15 squats.

Mark the rounds here.

We had 3 people, so we added a static plank hold for the 3rd person in the rotation. Melyssa, Nim, & I

15 min. AMRAP of: 10 KB swings (2 pood/ 70#), 10 box jumps 24", 10 ring dips
I did this one and completed the goal of 10 rounds in about 20 seconds past the 15 min. time limit
This is a great WOD.. I was surprised how I went unbroken on all KB swings (I used a 70 lb dumell), I went right into the box jumps resting at the top. The box jumps actually took the longest to complete.
Then the ring dips.. I did them very quickly and they were by fat the easiest and fastest of all stations.
I did a nice stretch and then a steam & shower