Startet på 15-12-9-6-3 for time :
Squat clean 40 kg
70 single hoppetau
Dead lift 80 kg
70 single hoppetau

24:58

100 pullups med strikk

100 push ups

60 squats innimellom push ups.

19:06 på pull ups

11:26 på resten.

30:33 totalt.

Hoppetau til oppvarming

18 shoulders to overhead

18 sdlpu

12 shoulders to overhead

12 sdlhpu

12 med d samme som over

3 mile

Deadlift 5-5-3-3-1-1-1 (65-75-85%+)

Then,

21-15-9

Deadlift 225/155

OHS 135/95

DL- 225x5, 295x3, 315x1, 345x1

Skill
Hit a 33 double under PR yesterday!

Strength
3x5 Front Squats 60kg (3mins rest)
I could have gone heavier but I want to progress slowly through out this strength cycle.

WOD
15-12-9-6-3 reps for time of:
Power Snatches (40kg)
Burpees
After the first 2-3 rounds the bar started to slip from my hands due to the sweat.
Still it was great, since I did it in sub-10mins!

Double Kettlebell Press 3-3-3-3-3
then:-
“Death by Deadlifts + Burpees”
With a continuously running clock, do 1 deadlift + 1 burpee the first minute, 2 deadlifts + 2 burpees the second minute, 3 deadlifts + 3 burpees the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.
Deadlift @ 70kg/50kg.
Beginner: Scale movements and load as necessary.
Advanced: Deadlift @ 85kg/60kg.

Result: 20.20.20.20.20 / 7M+8,4

warm up movements:

1 1/2 mile run formation/cadence

Groups of 3 (My first WOD I Intro'd them to) This one came from back in my MMA days.. It's a goodie..

3 Rounds Plyo Rope Drills:

Partners hold rope knee high:
10 jumps side to side over the rope (one rep is over and back counts as one and so on)
10 jumps facing the rope (same as above)
10 jump over, sprawl under the rope as low as possible back to standing position (pretty much just like a burpee but body has to slide under the rope)
10 push up's

3 rounds sprints around the 200m track
1 round Bear crawls on the obstacle track.

Pre-WOD:
5x2 Strict press (45,50,55,60,65)
5x2 Push press (65,70,75,80,80) - There weren't enough weights left to make the last set #85)

WOD:
Choice of Isabel or Rendy

Isabel -
30 snatches for time, 135/95

Randy -
75 power snatched for time, 95/55
I tried 55, but my shoulder is still hurting. I was able to do all 75 reps @ #45. Did mostly hang snatches.

Post WOD:
Situps, Weighted and Unweighted
15, 10, 5.
Used #25 plate.

M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:19
I got messed up with the rolls... I was super nausious.. i was feeling like throwing up at times.... same thing happened to me about a year ago or so when I did a WOD with forward and backward rolls.. I'm still not feeling great the next day...
I was happy my ankle felt o.k. with the box jumps.. I have NOT been doing much to any jumping for a few months now or running due to my ankle... decided to try it and see how it felt. Not too bad. I have done high box jumps without the rebound, but that's a totally differnt exercise in that the rebound is where the work is. The wall climbs took a little more time than I thought. The T2B were easy, and although my pullup bar is too close to the wall, so I have to do all singles and reset, they were a nice fast break for me.
Jumps were o.k.... slow and steady.. not too fast but good form overall and decent pace.
Rolls really messed me up.

I think my shoulders were a little too tight and that's what was slowing me down on the wall climbs because I did 49 bodyweight OHS last night.

Post WOD:
I did 21-15-9 of
GHD situps + Back extensions (3:25)