WARM UP
A. Mobility
- Foam Roll: Lats
- Foam Roll & KB: Thoracic
- Tennis Ball & PVC: 1st Rib
B. Dynamic Warm Up
8 rounds:
- Sled Push, high & low (135/95#)
C. Burgener Warm Up & Skill Transfer Drills

WOD
- Push Press, 3-3-3-3-3-3-3 reps

Score: 135-155-165-175-185-190-200

AFTER PARTY
A. Push Press, 15 reps unbroken (55-65-75-85# / 35-45-55-65#)

M/ 38/ 134 lbs/ 5'-6"
As Rx: 15:15
I did this with toes to elbows, but used rings (the bar we have at the gym is too close to the wall, so you can't really get any back swing for the next rep and it's like doing a ton of singles. I do them on occasion on the bar, but prefer the rings for the ROM and the similar path and movement pattern.)
For me, the box jumps were the only real hiccup. I wasn't really breathing that badly. I kept a slower pace to allow myself to just keep on plotting along with NO big rests. I basically did the box jumps as a lot of singles with VERY little rest at the top. I would only take a few seconds rest at the bottom if I lost balance, etc. I have not been practicing higher rep box jumps and I'm seeing the results/ problems now. I injured my ankle and took a while off any real bouncing. rebound jumping. I was fine with singular high jumps not rebounds. I have not really run in months as well... gotta start to love the erg I guess.
FUN WOD... lots of fun. I liked the box jump to OHS... such a differnt leg movement and body concentration.
I had to break up my L-pullups more than I had thought as well. It was my grip not really my midline. I think i did them in something like: 7,5,4,3,3,2,1 with VERY little rest between sets.

5x3 Deadlift

With a Partner, Complete Max Reps of:
Kettlebell Swing
Kettlebell C&J- Left
Kettlebell C&J- Right
Overhead Lunge- Left
Overhead Lunge- Right

3-Minutes at each station.
Switch when partner completes a max set; continue doing so until the 3-minutes is up.

5x3 Deadlift

In teams of two, with only one person working at a time, complete as many rounds and meters as possible in 15-minutes of:

250m Row
15 Air Squats

*Only one partner may be working at a time. You cannot begin rowing until your teammate completes his/her 15th Air Squat. The goal is to cycle through as many rounds as possible in 15-minutes.

10 + 13 squats

225 pound dead lift, 21 reps <-- subbed 185
42 GHD Sit-ups
225 pound dead lift, 15 reps
30 GHD Sit-ups
225 pound dead lift, 9 reps
18 GHD Sit-ups

5:33

I found myself at the gym tonight without a plan and limited Deadwood rec center resources, so I decided to redo this workout. Somehow I cut the time in half. I have no idea how this happened, and I would call bullshit if someone wasn't there timing me. All DL were unbroken. Maybe I'm a better evening crossfitter. I felt like I might pass out and I've had acid reflux for the last three hours. worth it.

AMRAP 12′
3 Push Presses
7 SDHP

25 kg

started with a pretty long warm up. I was sore in the legs from last nights chipper. I then did the Burgener warmup as well.
For me, the balance component was off on my snatch balance. I was feeling ok with my strength as i was not going too heavy, but my balance was off for sure. I was also not the most confident on some of my initial drops, not pushing under the bar well. I was o.k. after the first rep at the end, but I am still having difficulty with pushing myself under the bar better... I'M WORKING ON THAT.
75 lbs x 10
85 lbs x 8
90 lbs x 6 I think I did a few sets
100 lbs x 5 I did a few sets of this
110 lbs x 3 I did a few sets of this
115 lbs x 3 I did a couple sets of this
Finished off with 3 sets of 95 lbs power snatch x 3

Post WOD: 2 times rowed 500 meters. I was trying to flush out the system... I was not rowing too hard. On the second row I started to put in 10 stroke splits going hard and then coast for 15 pulls. Kind of fun to break it up and also I was concentrating on relaxing my arms more.

Skill
Max Weighted Toes through Rings(10kg) - 20
Max Double Unders - 53 PR

Strength
3x3 Overhead Squats 60kg (3mins rest)

WOD
For time:
800m Run
30 Hang Power Cleans (60kg)
50 Burpees
This cleans were supposed to be regular power cleans but I haven't done hang cleans for a long time so I went for it. It was brutal. I had a really hard time going fast in the burpees!

4 sets of 5 reps @ 285
1 set 5 reps @ 295
Sets of one: 305, 315, 320

Deadlift 175x5, 305x3, 355x1, 385x1

WOD

Lurong Living Paleo Challenge Performance WOD #2

AMRAP in 8min of:

pull-ups

■Men's Rx- 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
■Men's Scaled - Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap
■Women's Rx - 8 Minute AMRAP Max Pull Ups with 6 UNBROKEN attempts
■Women's Scaled- Max Pull Ups with 2 1/2 Resistance band (60-150lbs of resistance) in 6 UNBROKEN attempts with an 8 minute time cap