Warmup
10 Rounds of:
40 Yard Sprint
45 Seconds Rest Between Efforts (Use first 3 rounds as a WU!)

Fastest time was 6.5 seconds. Clearly the slowest out of the group.. Iz kept yelling at me to hurry up. But I HATE RUNNING!

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Strength/skill

Hand Stand Walk
10 Minutes Practice (Be Sure you can Forward Roll before attempting HS Walk)

Totally wiped out and rolled off the mat in front of everyone when attempting the forward roll... UGH. Then practiced wall walks, which are actually getting better + are easier with the hip movement. Good to know for the future. Still hate handstand ANYTHING though.

Dimel DeadLift
20/20/20 @ 50% of 6/16/13

Worked @ 85#. Felt pretty heavy towards the end of each set.

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Conditioning
21/15/9 RFT of:
Ring Row
V-Up
Jump Lunge each leg

6:29... second to last in the class. Why was everyone doing these so fast? Didn't even really feel like I was slacking... Felt good, maybe took too many breaks (wasn't feeling too happy after the rest of the morning of springs & handstand walks). OK I really need to stop comparing myself to others.

Sprint Intervals:

60m (rolling start, 2 min rest) - 8.43, 7.50, 7.41, 7.06, 7.50
100m (rolling start, 4 min rest) - 12.44, 12.78
150m (rolling start, 5 min rest) - 19.99

BBG
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
215#-225#-235#-255PR#

2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1
235#-235#-235#-235#-235#

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
**215#-215#-215#

3b) 3X5 Push Press – heaviest possible, rest 60 sec.
135#-155#-175#

Conditioning
For time:
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 155/105#
-then-
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats

Time: Scaled to 135#. Time was 15:26

Burgener warm-up

WOD:
30s On/30s Off Tire Flips for 100m.
Used the biggest tire they had teamed up with Rick alternating every 30 s. It was a little more than 100m, but we split it so I ended up doing probably like 70m. My backs pretty tight afterwards. I'm thinking I started rounding my back towards the end.

Cash-out:
5 Minutes max Burpees
Did 62 reps

L. Hamstring hasn't bothered me the past 2 days. I might stop wrapping it.

3 Rounds for Time of:
20 Bosu Ball Squats (round part on bottom)
200m Sprint (read: light jog)
20 DB Renegade Rows, Each Arm (38.5 lbs each, no pushup, just the rows)

Afterwards:
Tabata Planks (20s on/10s off for 8 rounds)

Had Susan help me with some handstand stuff. Worked on falling towards my back and rotating on my hand to land on my feet. It went pretty well. I'm gonna try doing handstands mostly without a wall now.

"Omar"
10 Thrusters (95/65)
15 Barbell-facing Burpees
20 Thrusters
25 Barbell-facing Burpees
30 Thrusters
35 Barbell-facing Burpees

RX. 68#. Barbell-facing burpees sucked - killed my legs more than I thought they would. Did 3-4 thrusters at a time. Was stopped mid-workout by a chatty stranger.

Feeling good recovery-wise with post-workout whey protein. Barely felt sore at all after yesterday's deadlifts. Normally my ham's would be super tight.

Strengh:
5x5 Jerk (hice 40, 50, 60, 70, 70kg)
3x3 Front Squat (70, 70, 70kg)
Box Jump high 5x3 (acabe saltando el cajon en el lado grande + 5 discos de 15kg, sin carrerilla, justo a la altura del esternon)
WOD, in teams of 2:
50-40-30-20-10
Shoulder to Overhead 40kg
T2B (or sit-up x2)
Box Jump
Nota: en la segunda tanda para saltar el cajon me jodi el gemelo... 2-3 semanas de reposo :-(

Strength
3-3-3-1 Back Squats (110kg - 120kg - 130kg - 140kg)
5x5 weighted ring dips 10kg (60s rest)

Midline
10-10-9 Back Extensions (20kg)

skill
snatch pulls - up to 60kg
2-2-2 clean and 1 front press 2 back presses (50kg-60kg-70kg) + C&J 80kg

endurance
3x500m row (1:45 rest) (1:48 - 1:50 - 1:48)
-then-
3x250m row (1:00 rest) (0:54 - 0:55 - 0:54)

Warmup of tabata DUs
3 rds of 10 reps
OHS
Sit-ups
Walking lunges

WOD
5 hand release push ups
10 sit ups
15 ground to overhead with a 45 lb plate

"Angie"
100 Pullups
100 Pushups
100 Situps (abmat)
100 Squats

Strated with a set of 20. Then a couple sets of 10s. Then 5s. By the end, I was doing 2 at a time. Wore gloves since we were using the skinny pull-up bars.
Started widening the hands on the pushups after like 75. Started with a set of 20, then 10s, then 5s for the rest.
Sit-ups were pretty close to non-stop.
Squats... I think I had blacked out by that point. I didn't really stop much for them.

Temp was in the mid 90s with like 60% humidity. It was close to the most I've sweat in my life.