WOD--Mountaineer Games WOD #3 Run through

Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

Then--Work up to 255 Deadlifts beginning with 95#
95#-10/95#-10/135#-10/225#-5/255#-3

Then--Mountaineer Games WOD #3

       Complete 7 Rounds for Time
       5 <a href='/journal/movements/14'>Deadlift</a>s--255#
       30 Double Unders

       10:44

So far, one of my FAVORITE WOD's

Rästi

50 Double unders
50 Burpees
50 Wall ball @ 20lbs
50 Superman
50 Push press @ 45lbs
50 Knees to Elbows
50 Walking Lunges
50 Kettlebell Swings @ 1.5p
50 Jumping Pull-ups
50 Box Jumps @ 24"

4 laps

5-5-3-3-1-1-1 of: (55-75-95)
Hang Clean
~and~

3 Rounds of:
10 Hang Clean (50% of 1RM) (55)
200m Shuttle Run (50 yards, there and back, twice)

Record Weight, Time, and any Modifications.

3x3 Deadlift (115-145-165)
3x3 Push Press (45-65-70)

10! of:
Deadlift (70% of 3RM) (105)
Push Press (70% of 3RM) (35)

Record Weights (for 3x3s and WOD) and Time.

5 rounds
20 cal row
15 db thruster, 2×16kg

5 x 4

Three rounds for time of:

Right arm Waiter Walk 100m, 50 lbs / 30 lbs
30 GHD Sit-ups
Left arm Waiter Walk 100m, 50 lbs / 30 lbs
30 Back Extensions

Did linear progression for the following:

Back Squats at 105 pounds
Power Cleans at 73 pounds

Mini MetCon: 50 burpees for time

Went to Patrizio's for lunch today, which you would think would be an auto-Paleo-fail (cuz it's Italian food). BUT, I mentioned my dietary needs to the waiter (no pasta, no bread), and he recommended a seriously delicious grilled salmon with marsala cream sauce and julienned veggies in butter sauce, FTW! It was perfectly Paleo. And their bread was so hard that I wasn't tempted to have some in any case. Whew! That was a close call.