For Time
3 Rounds
21 Deadlifts (135)
50 Decline Situps
.5 Mile Run

Strength

Clean and Jerk 1rm

100# PR

Wod

Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

2 rounds + 12 push ups

Push Jerk
5-3-3-1-1-1

cash-out:

10 min AMRAP of:
Ascending Ladder
1 Push Jerk (95/135#)
1 Box Jump (30, 24")
2 Push Jerks
2 Box Jumps
3 Push Jerks
3 Box Jumps Etc..

Result:

185#, 7 rounds + 9 (135#/25")

9min clean complex @ 185#

12min AMRAP
Evens: Med ball cleans (79)
Odds: Burpees (73)

Total reps: 152

3 min AMRAP / 1 min REST x 5

3 Cleans
6 Front squat
9 Push Press

15 + 29

Sprint Intervals:

60m intervals - rolling start/spikes - 7.9, 7.54, 7.31, 7.35, 7.25, 7.16, 7.10
150m - 20.12 (ran at end of workout)

Open WOD 13.5:

4 Min AMRAP: 15 thrusters (100lbs), 15 C2B pullups.

Results: 67

I QUICKLY with almost no warm up whatsoever, got dressed and went across the street to bang out a quick workout. I wanted to get a quick workout before the SU basketball game but didn't think I'd have time. Since it was pushed back a bit I got in a quick WOD.
I did Karen (150 wallball) plus 90 DUs for time.. this is the first 2 parts of the 12.4 WOD and wanted to see how my time would compare to what I recently did.. but this time with no warm up.
I did o.k. and think if I just practice wallballs every now and again I'll improve on the time.
I did 2 sets of 15 reps and the rest were 10 reps.
I think I need to do 4 sets of 15 at least and then the time will drop quite a bit. I could do more sets of 11 also and slowly minimize the time and feel fresher going into the next movement.

Pre-WOD:
- Work up to a heavy 3 rep max Power Clean- 175
- Work up to a heavy 3 rep max Strict Press- 115

WOD - 8 min AMRAP:
- 800M Run
In the time remaining, complete as many rounds as possible of:
- 10 KB Swings (53#,35#)
- 10 HRPU

For time:
10 Shoulder press (115/80)
15 OHS
20 Push press
25 Front squat
30 Push jerk
35 Back squat

65#. Only made it to 6 shoulder press. Had to do push press for remaining 4 reps.