A. emom 14 min: Russian KBS x10-15(even) 70#, 3-5 Muscle-ups (odd)
-2 sets of 15, then 12s. 3 mu each. happy about this.

B. 5x 3 Hang Power Snatch
-135,135,145,155,165. happy about the weights. reps at 165 weren't good for foot or shoulder positioning.

C. amrap 12 (80%-150-170b/m): 300m row, 20 walking lunge, 7 glute ham raises (5kg plate)
-4 rds + another 20 lunges (but no row). no heart rate monitor, but fairly certain pace was correct

http://www.mobilitywod.com/2011/04/episode-226-recovering-your-overheadpressing-shoulders-after-workout-4/

All Rx to use 70 lbs, but I used 50 lbs for all but I used 45 lbs for OHS (I used dumbells)
21 TGU Rt Arm (50 lbs) 6,5,5,3,2
50 KB Swings (50 lbs) 20,16,14
21 OHS Left Arm (45 lbs) 3 sets of 7
50 KB Swings (50 lbs) 22,15,13
21 OHS Rt Arm (45lbs) 3 sets of 7
50 KB Swings (50 lbs) 20,17,13
21 TGU Left Arm (50 lbs) - I did this as 7 sets of 3 reps. I was kind of imploding at this point. Legs were getting tired and shoulder was tired as well.

150 KB Swings
42 TGU (for both hands combined)
42 OHS (for both hands combined)

Swings felt really good overall and this was a great WOD. This works it all and my shoulders and legs were nice and smoked as was my body from a long hard WOD.

Fight Gone Bad Style
3 Rounds
Pull-ups
Push-ups
Wall Balls
Sit-ups
Rowing
*1:00 AMRAP all exercises with 1:00 rest in between rounds

Track & Field
3 Laps of the large Infield + Dynamic Stretching
6xHigh Jump Drills (high kneesx2, 1-step takeoffsx2, 3-step takeoffsx2)
Fosbury Flop up to 1.50m (fails at 1.60m)
Pole Vault Takeoffs (12-steps)
4x150m Runs at 70% (Walk back as rest)
1 Lap of the Infield + Static Stretching

A.
BTK jerk every 90s
x3 for 3 min - 135,155,165
x2 for 3 min - 175,185,195
x1 for 3 min- 215,225,245
-all felt good. excited for the next couple of weeks

B.
5 rds:
3 rope ascents
12 ttb
15 wall balls
rest (heart rate return 130-140bpm
rd1: 1:42. avg hr 158
rest: 3:13
rd2: 1:44. avg hr 148
rest: 3:06
rd3: 1:48. avg 153
rest: 3:35
rd4: 1:46. avg 152
rest: 3:41
rd5: 2:05 avg 149
- max hr was somewhere 162-168 depending on rd.
- limiter was muscular endurance on ttb & grip
- hr was below 130 within a minute, but had to wait longer for muscle recovery before beginning next set. hr rate was down near 110 before starting each new rd.
- 1st 2 rds + last were ttb then wb. rds3/4 were wb then ttb.
- rds 2-4 lost kip for last 3-5 reps but next dropped from bar. last rd 5-3-1s.

C.  3 sets single arm kb farmer's carry (90#). Down and back each hand.
- new favorite.

Strength- Dynamic Bench

1) Floor Press- 9×3@ 50% bar + ~25% chain @ 55 bar + 30 chain
3 sets each of wide, regular, close grip

2a) Strict Pull-Ups- 3×8-10 (8 reps blue)
2b) Strict Press- 3×8-10 (8 reps @ 45)

Met-Con

10 KB Snatches (R) (53/35) @ 26
10 KB Snatches (L)
10 Box Jumps (24/20) @ 20in
-10 min AMRAP-

4 Rounds + 23 Reps

back still sore, very empty stomach

AMRAP in full PPE on air until low air alarm goes off of:

-10 Tire strikes with flat head axe
-Tire pull with rope from bay door to back bumper of E10
-Up and down stairs once farmer's walk with 50 lbs in hand
-5 Pull Ups

Then:
Practice controlled breathing methods for time until SCBA goes dry:

Completed 4 rounds of the AMRAP.
Clocked 33:09 after bell went off using controlled skip breathing.

I did this as almost EMOM - I probably took more time than that between rounds but wanted to focus on more technique and less about conditioning.
This was supposed to be 80% of 1 RM, but I used a little more. I have only done 175 for C&J so my weight of 145 was a little over the 80%, but I"m certain I could do 185 at this point. and 80% of 185 would give me 148 to use.
I started to do 1 Clean (squat clean), 1 FS, and then 2 jerks.
After the first round I switched to 2 Cleans and 2 Jerks.
After about the 7th minute, I switched to doing split jerks. I was off on my timing and not so rock solid on my jerks. Also I was not as explosive on the dip and drive. When I switched to the split jerks, all the jerks were much better.

I did use the wrist wraps and some chaulk but that was it.
I woke up and got out of the house a little late, so I warmed up quicker than normal and kind of rushed the entire workout today. Still a good workout overall. I hadn't done cleans in a while and they felt good overall. I think my shoulders are little oveworked with the KB WOD a couple nights ago and this this morning.

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch