benchmark jackie

7 Minutes of Hell - 73 reps.

I was never very good at burpees. Always had a lung issue. Shoulder endurance has always been bad (made worse by the slew of shoulder injuries I have had in the last 2 years). Basically this re-exposed both of those issues big time.

I actually don't particularly care about the score so much because I know I have the skills I need to get me through the open, more so than many of the people who get stellar scores. I've been working hard on pull ups and muscle ups, and on OHS mobility (which I hope will translate into heavy lifting since I haven't done an OHS since November). I know that a push up WOD will kill me though, I'm hoping those are paired with one of my stronger skills.

Anyway, next WOD is at the Arnold Expo, so I'll be ready for that to go down. I'm done with being lazy, and @rxbound is going to help get me back on track.

For time:
100 Push-ups
100 Sit-ups
100 Squats

On a running clock:

• Row 3000m

Emom (from 1.00): Perform 6 alternating dumbbell snatches 22.5/15 - Start on the rower for 0.00

5 Minutes:
-600 Meter Run
-With Time Remaining, Max Reps Ground to Overhead (135,195) 12 @ 75lbs

1 Minute Break

5 Minutes:
-200 Double Under - 400 singles
-With Time Remaining, Max Rep Chest to Bar Pull Up - 0 (45 seconds left but no space)

full snatch

20 min. AMRAP

5 Pull up
10 Push up
15 Kb clean & jerk/ hand
20 Air squat
1 min. plank hold

1000M Row
100 DU (50 air squats)
50 Slammer Balls - #25(50 situps)

30-25-20-15-10
Pull-ups (green/red bands)
Push-ups
Sit-ups
Tuck Jumps

14:43

I finished this WOD REALLY fast. I thought I skipped a round but when I went back and thought about it...I distinctly remember counting every round so I don't think that was it. However...I think my pull ups were too light and I did most of my push ups on my knees. Had I done strict push ups, it probably wouldn't have finished so quickly. Tuck jumps also sucked.

wall ball
SDHP
box jumps
push press
row

1 minute each station. 3 rounds. 1 minute rest between rounds.