20s work, 10s rest. 8 rounds (4 min):

Pushups
Janda Situps

No time component
5 rounds
2 Clean high pull
2 Power clean
2 Hang squat clean
1 Push jerk
1 Split jerk

Deadlift 1 RM

ONNEA KISAAJILLE!!!

Wendlers - Week 3
Shoulder Press
5, 3, 1+

"Fight Gone Bad"
3 rounds:
Max rep Wall-Ball (15#) (28-20-14)
Max rep Sumo Deadlift Highpull (45#) (17-13-13)
Max rep Box Jumps (20" rx'd but I did 14") (17-11-12)
Max rep Push Press (45#) (15-10-15)
Max calorie Row (9-7-8)
1:00 rest
(Spend 1:00 at each station)

Totals: 86-61-62 = 209

This was really hard for me but I was really happy that I did it REALLY close to Rx'd! Just have to work my way up on those box jumps...

This was the first workout I've done with a 15# wall ball. It was tough but I'm glad I'm forcing myself up. I can't stay at the 10# forever! The SDHP was really tough...especially with the bar. This is only the second time I've ever done these in a workout. Next time I will use a kb instead of a bar. This was ALSO the first time I've done a workout with anything higher than a 12" box. 14" was good for me. I think I'll stay at 14" for a while and then move up to 16 and...then hopefully to the 18" box.

I took it easy on the rows and used it as more of a rest time than trying to get max calories. I wish I'd gone all out on the last row so I will make it a point to do that the next FGB. (and hopefully by then...a 20" box to be Rx'd!!) :)

FIND 2 REP MAX

Max 3rep

Strength:
5x3 Back Squats
95-115-135-155-155

"Nancy"
Five Rounds of:
400M Run
15 Overhead Squats (65/95lbs)

*PR for "Nancy" (a 1:28 improvement over my 12/15/10 time).

BW: 130lbs

Three Rounds of:
30 Squat Cleans (from the ground each time)
30 Pull Ups
800M Run

I used a mixed-grip for my pull-ups for the 2nd and 3rd rounds...awesome! Pull-ups usually wreck my shoulders and grip, but I felt so much stronger with this grip and I only have one small tear on my palm. Yes! Squat cleans felt solid. This WOD was brutal, but awesome!

WARNING: Do not eat before this WOD. :)