For time:
5 rounds with a 3 minute rest between each round

20 pull ups
30 push ups
40 sit ups
50 air squats

I did this last night at home since I'm still trying to get over this horrendous upper respiratory infection and figured my wheezing and hacking isn't box friendly. Time could have been better, but pull-ups took longer on the last two rounds as I worked the neg to improve.

20 Min Amrap:

10 - 115 lb Push Press
10 - 1.5 Pood KBS
10 - 24" Box Jumps

400m Run
21 KB Swings (25lb)
12 Pull-ups*

I jumped up and worked the negative

60min gentle yoga

Happy Birthday Ellen and Jason

For Time:

38 Ground to Overhead

38 box Jump 24/20

38 Wallball 20/14

38 ABMAT

38 Double Unders

Wow! This was a rough one, but a great sense of pride when done. I did 50 pounds for the ground to overhead (Rx is 65). It was tough, but I knew I could do it. I did 2 or 3 reps in a row, until I finally got to 38. I was worn out at the end of ground to overhead, but of course, had to continue. I did the 20" box jumps slow and steady without any breaks. And then I did the 14 pound wallballs. These were brutal because my legs were shot. I did them in 5 rep increments with rests in between. I did 38 continuous ABMAT's. And lastly, because I can't do double unders, I did 38 back and forth jumps over the bar. Super tough workout but was proud when I finished. And, then, because I am a glutton for punishment, I ran 1.5 miles (slowly) with Craig. Very productive workout today!

3 Rounds:

Run 800 m

30 - DB Squat Clean 50lbs
(1 rd 35lb, 2 rds 30lbs)

30 - Burpees

Run 400 meters

30 - 24" Box Jumps

30 - 20lb Wall Balls

Thrusters scaled to 65#.

shoulder front lift 10
situps 30
kreuzheben 20
seitl. bauch 20
strict. pullup 10
foot to bar 35tr

There is no description for this WOD as it is stat.

A1. Squat Clean 5-3-1-3-5, rest 90 seconds
A2. HSPU AMRAP, rest 90 seconds
A3. Strict Pull ups AMRAP, rest 90 seconds

I am throwing in these type of OPT workouts to really help me focus on proper movement standards, strength, and to work on unbroken sets. I think we all get caught up in the 3,2,1....go, that we let our reps break down. This helps me to keep the movements honest which will show the best results in the long run.

Squat Cleans were not too heavy but I need to work on getting into a better rack position. I had Jen (my wife) watch and critique which helped a ton. Very solid reps after a slight correction that she pointed out.

Strict movement standard on the HSPU, head to ground and full lockout at the top. Pull ups were a pause at the bottom at full lock out...no short arming.

A1. 135-145-155-145-135
A2. 13-9-8-10-6
A3. 10-7-7-8-6

***for explanation of what the A1, A2, A3 means go to......

http://optfaq.blogspot.com/