Warm Up:
2x
10 Push Ups
50 Single Jump Ropes
50 Double Unders
5 Pull Ups

Mobility:
Kettle Bell Shoulder Stretch

Max Effort:
3-3-3
Bench Press
80% of 1RM (155 LBs)

MetCon:
100 Push Ups
30 Ring Dips

Hang Power Clean
5-3-3-1-1-1
3 rounds
12 x hang power cleans (135/95)
12 x wall ball
12 x burpees

Power Clean- 20min to find 1rm (85#)

Then,

12 min amrap

3 Handstand Push Ups

6 Deadlifts 225/155

12 Abmats

8+3DL @100#

21-15-9
Power Clean 80/60 kg
Burpee

50-30-20
KB Swings (24/16)
Sit Ups

Then:

15-10-5
Burpees
Box Jumps

-Buy In-
Deadlift 5/3/1 – Week 3, Cycle
75% x5, 85% x3, 95% x1+
(215 x5, 240 x3, 270 x10)

WOD:
3 Rounds For Time Of:
15 Back Extension
8 Weighted Burpees 45/25
50Ft Overhead Walking Lunge 45/25

-Cash Out-
Weighted Step Ups 2 x 12 Each Leg 40# DB

5 deadlifts @185
9 box jumps
13 pushups

20 rounds

3mi Easy Run around Neighborhood
Time: 29:12
Avg Pace: 9:43
Elevation: 239ft
Calories: 424

http://connect.garmin.com/activity/141689669

8 min AMRAP:

4 devil’s presses (add 2 reps each rd)
8 box-step-overs

Rest 2 min

8 min AMRAP:

4 deadlifts @ 80 kg (add 2 reps each rd)
10 cal bike / echo bike

C5DT

Tabata Kettlebell Swings

Score: 9, 26#

10-10-10-10-9-10-10-9

The “cash out” wasn’t really a “cash out” at all. It should have been called “WOD #2!” Boy was I tired after that one. I used a 26# kettle bell and my tabata score was 9. I got 10 reps on every round except for round 5 (9 1/2) and round 8 (9). Tabata is a form of interval training where for 20 seconds you do as many reps of X exercise (in this case, KB swings) as you can and then you rest 10 seconds. You repeat this cycle 8 times for a total of 4 minutes. Your score is the least number of reps within the 8 intervals.
I was proud of my performance through both of these WODs. I wished my tabata could have been 10 but those two rounds I just couldn’t get it. I also wished my 1 mile time could have been better. Nine minutes is ridiculous, but it’s a start.