45 min
3 min run/1 min walk
HR 129/154
6.5 km
7.11 min/km

Class will be at 4:30 on Tuesday.

Skill:
3 x 5
Pistols
Muscle ups (or weighted ring dips)

WOD:
20 minute AMRAP of

5 ring dips
10 toes to bar
15 wall ball
20 double unders

Travis 6 rds + 10 reps

3rds

1min power clean 65lbs 11, 11, 11
1min rest
1min push press 65 lbs 13, 13, 13
1min rest
1min burpees, 15, 15, 15

Weighted pull-ups

TGUs, 5 on each side: 24kg KB, relatively easy.

AMRAP in 7 minutes of:

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

82 reps RX'd.

Siinä se, otsikko

Back Squats
3-3-3-3-3 @ 173 bs

Inman Mile - modified

400 m walk with 113 lbs bar on the back
Had to drop the bar around 150 m, then walked holding the bar in my hands for another 100m, until got help from Matt to put the bar back on my shoulders to walk the rest. Decided not to try to clean and jerk this weight with the recent shoulder injury.

Plus Inman Mile (modified to 400m/600m or 800m)
From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”
* This is hard, and for many impossible. Start with bodyweight and see how far you can take it. Then, if not able to make the 400m, rest and start again with largest load you estimate can be carried for a 400m regardless of time.

JIll's Birthday

STRENGTH
Shoulder Press
5 x 60% of 1RM (70lbs)
5 x 65%
5 x 70%
45, 50, 55 lbs

WOD
AMRAP in 12 mins
5 handstand pushups (alternated between hand release push ups and using the bench in a pike position)
7 ground to overhead (95/65)
9 air squats
65# clean and jerks

Did 6 rounds, 5 HR pushups, and 5 Ground to Overhead - 6 + 10, 136 reps.

POST
50 rings dips in as few sets as possible.

3 Rounds for Warm up:
5 Squat Jumps
10 KB Swings
15 Pushups

For Time:
Reps of 10 down to 1
Snatches @ 95#
Stick jumps x2

Strength:
Snatches
7:00 to Establish a 1RM
205# (PR)

GHD Situps
3x30
Back Extensions
3x30

31 Min Partner AMRAP

While 1 partner runs 400m with a 30/45# sandbag, the other partner does the following:

8 Thrusters 155/95lbs

6 rope climbs or 10 pullups/climb (60 pullups)

11 Box Jumps 30/24 inches

When the runner finishes run, they take over where their partner was in the AMRAP, that person then runs a 400m run and it cycles until 31 minutes is up.

Jonathan & I were @ Ocean Island Beach & visited the Crossfit Ocean Isle to do thie WOD. I did the WOD w/Laura, a very nice local with similar skill sets. We did pull-ups, but did 30 pull-ups for that portion of the WOD & 55lb thrusters. JT did rope climbs & taped his ankle to avoid rope burn (guess ripping hair off is better than the burn?). I jumped onthe 20in different shaped box. :) Tough, long WOD!