Warm up - 400M Run; other things to loosen up the hips.

On-Ramp:
block of instruction on squats: Back Sq - active shoulders; close grip. Front - elbows up. OHS - active shoulders, weight over the center of gravity (COG).

block of instruction on Pull ups, and kipping; the kipping included floor work on kipping.

Workout: 8min "Cindy" 9 rds + 3 squats. Ring rows, Push Ups, Air Squats

Skill:
For 14 minutes EMOTM
Odd minutes: 2 muscle ups (sub 7 C2B)
Even minutes: 30 double unders (or 1 min AMRAP of DU attempts)

WOD:
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Endurance WOD

3 x 800m run, rest 2 mins between each run. Goal is to keep splits within 3-5sec of each.

Then,

2 Rounds for total reps

30sec of each
Double unders
Hand release push ups
Hollow rocks
KBS 1.5/1p

Rest 30sec between rounds

Run: 3:38, 4:05, 4:14 (15:57 with rests)
Reps: 145

EMOTM
Odd Mins - Power snatch, Squat Snatch, Hang squat Snatch 95lbs
Even - 3 Clean and Jerks
95# for 6 Mins. Next Six mins was at 135#

WOD
3 RFT:
15 Hang Cleans 135#
15 Burpees

Warm 400M run + block of instruction Push Ups, Air Squat, Burpee.

Workout:
400M Run
15 Burpee, 15 Squat
12 Burpee, 12 Squat
9 Burpee, 9 Squat
200M Run

Sub 7 min
Change the Run to Row.

I did all these outside, on a HOT day at the beach.
I was on vacation, but did the pullups on a strap up pullup bar. I did hold the KB between my feet when i did the situps, but it was mostly unanchored.
I was really surprised with how taxed I was when i got to the pullups.. I ahd to break them up into low rep sets.
HSPUs felt great until about the last 8-10.
Good WOD. Burpees were a lot slower than i thought... if this was indoors, I would have probably pushed a little harder.
I did this in about 19:50 I think... not positive on the time.

33# Heaving Snatch Balance (back feeling very tight)

5rounds
ME HSPU (I used a 20" box to scale these) 31 reps (total)
8 Shoulder Press 45#
8 Good Morning 45#

Total reps:
71

PreWOD
Back squats 1RM (180)
5 - 60% @ 110
5 - 65% @ 115
5 - 70% @ 125

WOD:
400m run (did 400m row due to ankle injury)

10-9-8-7-6-5-4-3-2-1
Mini Man Makers (45-25)
T2B (Modified with situps and GHD situps)
Air Squats

400 m run (did 400m row due to ankle injury)

Time: 21:04

2012 Masters Games Workout 3:

1 Rnd: 1000m row, 30 Cleans, 50 Burpees (note: did hang cleans vs power cleans)

Time: 12:15

Elements work: DUs and Row - 250m - :45, 500m - 1:39

every minute on the minute for 7 minutes do:

2x backsquat @90% of 1 RM - I did 205 instead of 230. I did practice set with 235 only got 1, first set with 225 and it was really really heavy so I went down.

5x3 front squats - heavy on first rep stay down for 3 seconds.

I did 165 after doing first set with 185 and having it be really hard :)