Skill
EMOM for 3 minutes: 15 Unbroken Weighted Pushups on Dumbbells (10kg)
3xMax Effort Strict Weighted Ring Dips (10kg with 60s rest) - 13 + 6 + 5
3x30 seconds Hollow Rock + 15 seconds L-Sit Hold (60s rest)

WOD
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

10 minute AMRAP:

5 push press (75 lbs)
10 deadlift (75 lbs)
15 box jump (20 in box)

10 complete rounds plus a few reps

Open WOD 13.2
10 minute AMRAP of:

5 Shoulder to overhead, 75 lbs
10 Deadlift, 75 lbs
15 Box jump, 20 inch

FINISH: 151 reps

I was nervous anyway about the 75# overhead, but then with a night of no sleep, I really was not feeling it today.
The 1st round I was able to push jerk & jump up on the box, but then I felt pretty sick, hot & dizzy after that, so it was all split jerks and step ups for the next 4 rounds. Normally jumping wouldn't be that much of a problem, oh well. I hoped to get at least 5 rounds so that's good at least.

5 rounds for time
2x Bear complex (115#/77#)
shuttle run

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

247 reps

Buy In - 800m run
3 Rounds: 5 Pushup, 10 Knees to Elbows, 5 Push Up, 20 Double Unders
Buy Out - 800 run

10:00?

Home » Workout of the Day » 3-18-13 Monday’s WOD3-18-13 Monday’s WOD
March 17, 2013 Dr. Brian Nice work Andrea! Top score at CFSC for 13.2!
Happy 64th Dave!

Group warm up, then;

Pull ups<--kip

Ring dips<--green band

Jumping lunges<--25#overhead walk lunge

8 rounds of 8 reps/exercise. Rx is holding a medball(20/14) between your legs for pull ups and dips; and overhead for the lunges.

Did not use med ball, subbed 25# plate overhead lunges. Big blood blisters under both hands after pullups.

-Buy In-
3 Minutes on Airdyne – Moderate Intensity
51 calories (1 mile)

WOD
4 Rounds for Time:
15 10′ Wall Ball (20/14)
12 Overhead Squats (95/65)
9 Chest to Bar Pull Ups

-Cash Out-
100 Double Unders for Time
1:10

As Rx: 183
This was easy except the box jumps killed me... I have to work high rep box jumps into my cardio every day or every other to develop better in that higher rep range with the 24" box jumps.
I am stepping too far back off the box too. This makes me have to work a lot harder to go horizontally and veritically, so I have to jump a lot longer.. much more work and less efficient.
This will be a great repetable WOD during the year.
I will also try this with step downs shortly to see how that feels and how the numbers play with that as well.
PP were no big deal and DL were relatively easy as well. I just got gased badly on the box jumps. I spent most of my time there on the box.

WARM-UP
3 min jump rope, dynamic warm-up, CF warm-up

STRENGTH
Back Squat 4 x 2 @ 85% 1RM, 120#
105# should have been my 85%, but I think I've increased my 1RM a lot since testing 2 months ago. The 1st rep felt easy peasy, second took some work.

WOD
4 Rounds For Time Of:
5 Back Squats Rx: 105#
10 Knees To Elbows, almost touched
15 Push Ups
30 Double Unders / 15 attempts
FINISH 10:50

Double unders were my issue today. I not great at them anyway, but these attempts were just terrible. I got some in the warm-up, but maybe 6 total during the WOD, gah. I should practice.
1st time having weighted back squats in a WOD. I partnered up with a woman that was pretty well match, so that was great and we weren't last.