3 Rounds for time (RX 155)

10 Deadlifts
10 Hanging Clean
10 Push Press

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Went with 135, and I was pleased with my time given that weight. I really need to improve my strength, so I need to focus more on going heavy on these types of WODs. The push press was quickly replaced with a push jerk.

3 Rounds for time (155#, 100#?)

10 Deadlifts
10 Hanging Clean
10 Push Press

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I used 65#, which I feel like was a good weight for the hang clean and push press (obviously too light on the deadlifts, but whatever). I feel like I struggled just enough but still managed to do the WOD in a decent amount of time. Happy with it, considering the dietary nose dive I've had recently.

Deadlift 1 RM

Tabata of the following (keeping a running total of reps):

• ring push-ups
• box jumps (Rx 32")
• shoot-throughs
• air squats

Tabata (8 rounds of 20 seconds of work, 10 seconds of rest) of the following:

• Air Squats
• Ring Push-Ups
• Box Jumps
• Shoot-Throughs

04-27-11 WOD
10 min AMRAP:
30 Double Unders
15 Ground to Overhead 75/55

followed by 3 min rest then
500m Row for time

2.5 + 3 GTOH
2:09 on the row.

7 min amrap of:
3 thrusters
3 C2B pull ups
6 thrusters
6 C2B pull ups
9
9
12
12....

Strength Recovery Day

A. Press x5×3 @ 20X3 @ 60%
B. Squat: x5×4 @ 42X0 @ 60%
C. Deadlift x5×4 @ 23X1 @ 60%

Tabata Sit ups (11 min round)

Plus Tabata Push ups 2 Rounds (16, 10)

work-home