Overhead Squat 1rm

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

I swear I did 7 2/3 rounds. I was flying on the runs, and was passing people in the third round. All evidence (from Mike and Tim) suggest that I only did 6 2/3 rounds however. I'm just not sure. I need to start chalking my rounds! Regardless, I felt good...particularly on those short runs. My lower back is aching a bit, but otherwise I was solid.

MetCon (WOD II for today):
3 Rounds -
20 Pull Ups
20 Power Cleans (115 LBs)
20 Box Jumps (24")

2 Rounds* -
20 Deadlifts (115 LBs)
30 Sit Ups
20 Box Jumps (24")

*I started having some issues with my right elbow/bicep after my third round today (we've been going hard on upper body and arms lately). So, Coach modified my last two rounds so I could keep going but not further aggravate the elbow.

For time...

50 Box Jumps (24"/20")
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/33)
50 Back Extensions (GHD)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

4 Rounds for Time

10 Toes to Bar

20 OH Walking Lunges w/ Plate 45/25

30 Kettlebell Swing 1.5/1 pood

40 Double Unders

25lb OHL, yellow KBS. Could have done one more round (it was originally setup @5 rounds). Need to push through OHL & hold on to KBS longer.

4 Rounds for Time

10 Toes to Bar

20 OH Walking Lunges w/ Plate 45/25

30 Kettlebell Swing 1.5/1 pood @18kg yellow

40 Double Unders

25lb OHL

Felt so exhausted! I don't know what did it but I NEED to really work on my double unders. I was at 10min after 2 rds and then started taking too many breaks.

Ran a mile before WOD at about 7:47 and worked on my power snatch after @65# & 75# and a little bit on du, got to 40 unbroken.

4 Rounds for Time
10 Toes to Bar
20 OH Walking Lunges w/ Plate 45#
30 Kettlebell Swing 1.5pood
40 Double Unders

Soooo apparently I've ended up with a bruised rib, pulled muscle, something around a rib... thats causing severe pain on deep breaths :( Slowed me down so much its not even funny.

for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

I am super happy I RX'd my work out. For me it means a lot since I have very painful IC, and the fabulous Fibromyalgia symptoms in my legs plus my Anemia I am over due for on an Iron Infusion (want my life?? :-) Sad thing is I could have done this wod at 150, I'd like to do it again and heavier.

4 Rounds for Time

10 Toes to Bar

20 OH Walking Lunges w/ Plate 45

30 Kettlebell Swing 1.5 pood

40 Double Unders

I felt pretty good on this one overall. I didn't really feel too tired and more or less kept a steady pace through the entire thing. As expected, swings were by far the hardest part for me. I split rounds 2-4 into sets of 3x10. I did very well on my DU's.

I believe swings are the one exercise that get my lungs going as hard as sprinting does.

My lower back is still aching...did a lot of stretching and rolling before and after the WOD. That seemed to help.

-30 Shoot Thru
-30 HSPU: 200 meter run/per break
-30 Ring Dip: 200 meter run/per break
-30 KB Swing: 200 meter run/per break
-30 WB Shot: 200 meter run/per break
-30 Pull Up: -200 meter run/per break
-30 Box Jump (24")

full squat snatch personal best 185lb.

"meadows"
20 muscle ups
25 front levers
30 hspu
35 ring rows
40 ring push ups

24:10