Row 1K @ 80-90% effort
SCORE: 3:24

rest walk 5 min
AD 30 sec @ 90% AER
walk rest 30 sec x 20 sets
SCORE: 78 rpm each set

rest walk 5 min
Row 1K @ 80-90% effort
SCORE: N/A

Notes:
- record metrics for 1K rows to ensure both are same
- record rpm's per 30 sec piece for AD sets - straight sets
- no skill or additional work on this day please!

I did a workout where you do a max weighted pullup x 5, then rest for 5 mintues, then do a max weight pullup x 3, rest 5 mintues and then do a max weight pullup x 1.
I hurt my finger/ hand initially warming up, but was able to just suck it up and do the sets. I did a lot of warm up sets because I was feeling a bit beat up and sore and didn't want injury. The weighted pullups felt good, and I could have done more sets, but that was not the point.
I was running out of time so I ran upstairs and did a quick midline MetCon to finish off.
good normal warm up
bodyweight x 10 super slow and strict
20 lbs x 6
30 lbs x 6
37.5 lbs x 5

45 lbs x 5
rest 5 mins.
60 lbs x 3
rest 5 mins.
72.5 lbs x 1
rest 1:30
75 lbs x 1
All good reps
Because my hand was a little injured, I did wrap my hand and then gripped more in my middle of the hand and used a bit more grip/ forearm.
I was trying to concentrate on squeezing and not exploding and getting a kip or anything like that.

Ran upstairs and did a couplet of:
10 rounds of:
10 GHD situps (on the med ball and the stall bar)
10 back extensions
(8:25)

I had to leave immediately as they actually closed the gym on me (early) and I ended up stretching after walking the dog. Drank a protein shake and a big salad.

FOR TIME
1 Burpee Pull up
10 KB Swings (80#/62#)
2 Burpee Pull ups
9 KB Swings
3 Burpee Pull ups
8 KB Swings
4 Burpee Pull ups
7 KB Swings
5 Burpee Pull ups
6 KB Swings
6 Burpee Pull ups
5 KB Swings
7 Burpee Pull ups
4 KB Swings
8 Burpee Pull ups
3 KB Swings
9 Burpee Pull ups
2 KB Swings
10 Burpee Pull ups
1 KB Swing

I used 44# KB and it took me 10 minutes

a) BS wk 4: 5×90, 115, 140
b) 6×1 snatch: up to 115#
c) FSx2 up to 185#
d) WOD 10 rd: DU for rep@30s on/of: 481 DU
e) 4×25 UB GHD sit ups, ~90s rest

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Got through 7 full rounds and about 3/4 of the run on the 8th round
Pull-ups: 25-5-15-12-15-15-15 (102 total) put gloves on after the second round
Run 1:55-1:55?-1:57-1:53-1:59-2:09-1:57-1:49 (finished the 8th round run even though time was up)

I did a new workout of: decending ladder of DUs of 50,40,30,20,10
50 DUs (150 total)
30 sec HSPU position hold (2:30 total hold)
10 burpees (50 total reps)

This one really taxed my shoulders. As the DUs decreased, the time between the 30 sec. HSPU hold and the burpees decreased and you got more and more tired.
GREAT couplet of the HSPU hold and the burpees
I got a bit scratched up because I was working out with no shirt, WOD #2 and my chest got all scratched while doing the outside burpees on the grass and twigs, etc.

Killer triplet, GREAT workout. Shoulders were fried and I was ready to take a swim and relax a bit.

I did this WOD with almost NO warm up.
That was STUPID
I basically did a 1-2 minute stretch and just went for it.
After about the second of third minute I was winded and my reps went WAY down. I was kipping after the 2nd minute, more to save energy and not fail. I did it outside of the pool at the beach.
This took me about 8:45

Still a fun WOD...
Kendall did her WOD after this.
She did: 5 rounds of:
10 seconds HSPU position hold, 10 burpees, repeat with 10 seconds HSPU hold and then 8, 6, 4, 2, burpees.
When she hit 4 burpees she took off in a sprint to the finish. That was my favorite. She was hating those initial rounds. I assisted her to get inverted and was there spotting her to get down safely and to keep the hold safely.

I LOVE working out with Kendall and seeing her get the hard work and the reward of accomplishment.
Post WOD #2 we swam for about an hour and played in the water.

General warm up then:
started the Complex with:
75 lbs
90 lbs
105 lbs

115 lbs
125 lbs
135 lbs (I wore the belt on this and the next set)
140 lbs
145 lbs
The weights felt fine and good form, unti lthe last set, and I basically pressed the weight not Push Jerk. I was mad so I worked on push jerk so I used a medium light weight of 115 to tax me and work on the form and explosiveness from the hips when I was tired, toward the end of the set.

I finished with a strict push jerk with 115 lbs x 10 (no belt or anything)
quick stretch and then back to the park to play with the kids.
We went for a nice ride on our bikes after a dog walk

Warm Up

400m Run
20 Air Squats
20 Push Ups
200m Run
20 Jumping Jacks
20 Seal Jacks
100m Run
20 Pass Throughs
20 Halos

Mobility

Olympic Wall Squat
Barbell Shoulder Smash

Strength

DB Strict Press (15 LBS DB)
4 x 10

WOD

3 Rounds For Time:

9 Front Squats (135,95) (65)
15 Bar Facing HR Burpees
21DU (42SU)

AM
Sprinting/Running
Some Jumping Rope + 800m Run + Dynamic Stretching (Warm-up)
6x20m Sprinting Drills (high kneesx2, marchesx2, skipsx2, straight-leg-boundsx2)
2x30m Controlled Sprints - (4.82, 4.74)
About 10 minutes of Easy Fartlek Biking + Static Stretching (Cooldown)

PM
Weightlifting
Deficit Snatch Pull Triples (40kg)
Deficit Clean Pull Triples (60kg)
3x5 Hip Thrusts (60kg)
Left Arm Isolation Work (5kg plate)
3x15 Partner Lying Leg Raises