Run - 1 Mile: 8:05

Fran: SB thruster#75, Pull up

21, 14
15, 9
9, 6
time: 17:22

For Time:

50 Pull Ups
50 Kettle Bell Swings (Rx 53)
50 Double Unders
50 Overhead Squats (Rx 95/65)

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ok, so today was a bit cattywompus for xfitpaleohendo and i didn't get to my box due to a late meeting. however i wanted to get the wod completed... so i improvised at home. the pull ups were tough as i had no bands for assistance, they took me the longest. for the kb swings i used a full propane tank. for the ohs i used two propane tanks (harder, i think, than a barbell), and i did 150 single under jump ropes. this was hard.

3 Rounds of:

20 sit-ups
30 squats
40 double-unders

THEN

10 clean & jerk (185/115) (I managed 135 lbs)

Start with 50 Double Unders sub@ 150 singles

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips Mod@ rings with green band

Wallball 20/14 @ 10' mark

Then:

End with 50 Double Unders sub@150 singles

Then I ran 800m and worked on my shoulder press
55x5 55x3 45x4

Strength: Squat Clean 1-1-1-1-1
225-235-240-245(PR)-250(f)

Met-Con: Tabata
Pull-Ups - 57
Airdyne
Sit-Ups - 110
Squats - 109

Ground to shoulder to squat to overhead to back squat to overhead to ground

42 pull up
30 snatch 50kg
42 target burpee
30 pull up
24 snatch
30 target burpee
18 pull up
18 snatch
18 target burpee

Split anyhow

4 Rounds
12 Back Squats #185
400M Run

1rm clean and jerk

WOD: 12 minutes AMRAP

3 Hang Clean (135lbs)
6 HSPU

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Apparently 3 weeks of rarely working out and eating horribly didn't improve my HSPUs, so I did mostly negatives. I was pleased to do the cleans with 135 though. 5 rounds even.