I did a long recovery warm up this morning as I was pretty tight from the DL WOD I did yesterday. I probably should have done a little more post WOD stretching due to the weight and speed.
I varied up the wieghts and styles of the laking lunges, floor weight push, adn types of pullups
Set 1: Walking Lunge with 25 lbs OHD
Floor Weight push - with 45 lb plate
Chin Up dead hang chest to bar pullups x 10
Set 2: Walking Lunge with 35 lbs OHD
Floor Weight push - with 70 lbs (45+25 plates)
Butterfly chest to bar pullups x 10
Set 3: Walking Lunge with 45 lbs OHD
Floor Weight push - with 90 lbs (45+45 plates)
L-pullups x 10
Set 4: Walking Lunge with 45 lbs OHD
Floor Weight push - with 90 lbs (45+45 plates)
Butterfly chest to bar pullups x 10
Set 5: Walking Lunge holding 35 lb dumbells in each hand at sides
Floor Weight push - with 90 lbs (45+45 plates)
burpee pullups x 10
Set 6: king Lunge holding 35 lb dumbells in each hand at sides
Floor Weight push - with 90 lbs (45+45 plates)
L-pullups x 10

stretched for about 8 minutes Post WOD - trying to keep loose and not tighten up.

A1. Front Squat 3x5 - 175,185,185 (tough last two sets)
A2. Press 5rm, 2 x me 80% 5rm.- worked up to 145 5rm (happy with this), then 2 sets at 125# - 9/8 reps with hold on last rep

B. 3 sets Thruster (95#); burpee box jump over the side (20"):
15; rest till recovered
12; rest till recovered
9
- no watch but pace was steady cause couldn't sprint. both exercises destroyed me but especially box jump overs laterally. rest was 5 min after 1st set and 4 min between 2nd and 3rd

C1. 3x8 lying tricep extension; 70,80,80 - last couple reps were tough but happy to get 80#
rest 60s
C2: 3x15s ghd sit-up - only did 2 sets because back felt a little off on last set
rest 60s
C3. waiter's carry: 3xdown and back. 60# dumbbell. good weight and distance.

A. emom 14 min: Russian KBS x10-15(even) 70#, 3-5 Muscle-ups (odd)
-2 sets of 15, then 12s. 3 mu each. happy about this.

B. 5x 3 Hang Power Snatch
-135,135,145,155,165. happy about the weights. reps at 165 weren't good for foot or shoulder positioning.

C. amrap 12 (80%-150-170b/m): 300m row, 20 walking lunge, 7 glute ham raises (5kg plate)
-4 rds + another 20 lunges (but no row). no heart rate monitor, but fairly certain pace was correct

http://www.mobilitywod.com/2011/04/episode-226-recovering-your-overheadpressing-shoulders-after-workout-4/

All Rx to use 70 lbs, but I used 50 lbs for all but I used 45 lbs for OHS (I used dumbells)
21 TGU Rt Arm (50 lbs) 6,5,5,3,2
50 KB Swings (50 lbs) 20,16,14
21 OHS Left Arm (45 lbs) 3 sets of 7
50 KB Swings (50 lbs) 22,15,13
21 OHS Rt Arm (45lbs) 3 sets of 7
50 KB Swings (50 lbs) 20,17,13
21 TGU Left Arm (50 lbs) - I did this as 7 sets of 3 reps. I was kind of imploding at this point. Legs were getting tired and shoulder was tired as well.

150 KB Swings
42 TGU (for both hands combined)
42 OHS (for both hands combined)

Swings felt really good overall and this was a great WOD. This works it all and my shoulders and legs were nice and smoked as was my body from a long hard WOD.

Fight Gone Bad Style
3 Rounds
Pull-ups
Push-ups
Wall Balls
Sit-ups
Rowing
*1:00 AMRAP all exercises with 1:00 rest in between rounds

Track & Field
3 Laps of the large Infield + Dynamic Stretching
6xHigh Jump Drills (high kneesx2, 1-step takeoffsx2, 3-step takeoffsx2)
Fosbury Flop up to 1.50m (fails at 1.60m)
Pole Vault Takeoffs (12-steps)
4x150m Runs at 70% (Walk back as rest)
1 Lap of the Infield + Static Stretching

A.
BTK jerk every 90s
x3 for 3 min - 135,155,165
x2 for 3 min - 175,185,195
x1 for 3 min- 215,225,245
-all felt good. excited for the next couple of weeks

B.
5 rds:
3 rope ascents
12 ttb
15 wall balls
rest (heart rate return 130-140bpm
rd1: 1:42. avg hr 158
rest: 3:13
rd2: 1:44. avg hr 148
rest: 3:06
rd3: 1:48. avg 153
rest: 3:35
rd4: 1:46. avg 152
rest: 3:41
rd5: 2:05 avg 149
- max hr was somewhere 162-168 depending on rd.
- limiter was muscular endurance on ttb & grip
- hr was below 130 within a minute, but had to wait longer for muscle recovery before beginning next set. hr rate was down near 110 before starting each new rd.
- 1st 2 rds + last were ttb then wb. rds3/4 were wb then ttb.
- rds 2-4 lost kip for last 3-5 reps but next dropped from bar. last rd 5-3-1s.

C.  3 sets single arm kb farmer's carry (90#). Down and back each hand.
- new favorite.

Strength- Dynamic Bench

1) Floor Press- 9×3@ 50% bar + ~25% chain @ 55 bar + 30 chain
3 sets each of wide, regular, close grip

2a) Strict Pull-Ups- 3×8-10 (8 reps blue)
2b) Strict Press- 3×8-10 (8 reps @ 45)

Met-Con

10 KB Snatches (R) (53/35) @ 26
10 KB Snatches (L)
10 Box Jumps (24/20) @ 20in
-10 min AMRAP-

4 Rounds + 23 Reps

back still sore, very empty stomach

AMRAP in full PPE on air until low air alarm goes off of:

-10 Tire strikes with flat head axe
-Tire pull with rope from bay door to back bumper of E10
-Up and down stairs once farmer's walk with 50 lbs in hand
-5 Pull Ups

Then:
Practice controlled breathing methods for time until SCBA goes dry:

Completed 4 rounds of the AMRAP.
Clocked 33:09 after bell went off using controlled skip breathing.