WOD:

One rep MAX pull-up

Day 1 Event 1 “The Beach”

For time:
210 meter Ocean swim (we will row 500m)
1,500 meter Soft-sand run (we will run 1600m)
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500 meter Soft-sand run (we will run 1600m)

Katy trail run.
Felt like crap. Walked a lot.

Long way to go.

3 rounds for time
Power Cleans at 62 lbs
50 double-unders

Handy Online Time Calculator
http://www.scottseverance.us/html/time_calculator.htm

I have to use the stopwatch app on my iPhone as my timer, and it serves also as my iPod which I dock into a stereo. Since my timer is not readily accessible during a wod, I often have to start the time, walk to my rack, and wait for an appropriate mark (the 10 or 15 second mark) to start. Then when I finish my wod, I have count the number of seconds that have elapsed between finishing and me walking over to the timer and hitting stop. Which means I usually have to subtract from the time on the timer. The time calculator above helps with that.

Team WOD:

Each member of the team will complete one of the following as a relay.

Female member 1
“Elizabeth”
21-15-9 reps of:
Clean 95 pounds
Ring dips

Female member 2
“Fran”
21-15-9 reps of:
65 pound Thruster
Pull-ups

Female member 3
“Isabel”
Snatch 95 pounds, 30 reps

Male member 1
“Grace”
135 pound Clean and Jerk, 30 reps

Male Member 2
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Female member 3
“Karen”
150 Wallball shots, 20 pound ball

16 mins of

A: Z - press ( on box)
- 5x 8reps
- use double KB/DB
- same weight each set

B: 5 sets of Hollow rock x 20reps
- hold a 5kg plate overhead

Alternate A and B

210 meter Ocean swim (we will row 500m)
1,500 meter Soft-sand run (we will run 1600m)
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500 meter Soft-sand run (we will run 1600m)

Deadlift 5.5.5.5.5

Then:

3 Rounds of:

10 Thruster 135/95

50 Double Unders

DL 335 x 5

8:39 for the 3 Rds. I got my last 50 DU's unbroken. Pretty funny, but TMFK and I yelled 'time' at exactly the same time...fairly rare for that to happen.s

I don't think I've ever done 335 x 5 before, so I was psyched about that. I'm guessing my 1 RM is likely creeping up on 400 lbs. I'm going to try and pull that soon...really want to see if I can do it.

Teams of Two
20 min AMRAP
Score is total number of reps of all exercises combined.

Member #1 (pacer) run 200m + 5 burpees
while
Member #2 abmats

Then switch.

Followed by:
Slam Balls
KB swings 1.5 pood
24" Box Jump

Ben was my partner.
We completed 562 total reps. I felt really good on this one. I blew through a lot of the exercises at about 1 per second without rest.

For Time:
20 Calorie Row
30 Wall Ball Shot (20 lbs.)
20 T2B
30 Box Jump (24")
20 Sumo DLHP (70 lbs. Kettle Bell)
30 Burpee
20 Shoulder to Overhead (135 lbs.)
200 meter run w/ 45 lb. bumper plate

Did this one on Friday morning, just now getting a chance to log it.

Backsquat 17 RM