Front Squat 5-5-5-5-5 (65-75-85-95(3x)-105 (2x))

Then,

4 Handstand push ups (MOD: 2 Abmats)
6 Front squats 185/135 (MOD: 75#)
8 Toes 2 bar

15min AMRAP
8 +7

Front Squats felt plenty heavy, but I didn't bail so I'm proud of that. Before the WOD I did several hspu's with 1 abmat, yay! During warm ups for the the next month, do 10 wallballs and 5 hspu's to improve on both.

WOD
Reebok Crossfit Games Open WOD 13.3
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

-Cash Out-
Recover. :)

Had ~ 2:22 for MUs. Got 3UB, 2 UB, 2, 1, 1, 1

Wore Oly shoes this time, may have helped on WB but killed my DU's.

Pre-WOD:
5 X 3 Power Clean- 135,155,165,185,205

WOD - 5 RFT:
- 250 Meter Row
- 15 HR Push Ups
- 10 T2B
- 5 Hang Cleans (#155/#105)

• 1 minute break between each round, 1 minute break is included in the total time

Dynamic Warm-up

WOD

5 rounds for time:

14 alt one arm dumbbell snatches 60/30

Down and Back bear crawl

After Bash:

Weighted Push-up max

Hang Power Clean
6 x 2 Used 85lbs...didn't sux too badly
oly option
6 x 2 Squat clean from blocks (bar right above knee) 
Conditioning
In teams of two Worked with Amy, she is very nice
"Buy in": 75 cal total (as a team) on airdyne or rower (did Airdyne)
- then -
4 rounds (total reps per team) : We got 3
 - 20 x double kb clean and press
 - 20 Toes to bar
*1 person works at a time. Every minute on the minute, the person resting must do 6 burpees. 16 min cap Did lots of burpees...have to get better at these. :)

150 back squats @ 65lbs
50 front squats @ 45lbs

155lbs 3 reps squat
135lbs 5 rep squat

4 sets of 10 hack squats @ 135lbs
8 sets of 10 hamstring curls @ 40lbs
3 sets of 10 calf raise @ 80lbs

20 mins stair master

Baseline: Pre-SOP and box breathing, then ROM drills.

WOD: “Quatro Baseline” Complete 4 rounds for time…
500m row
40x air squats
30x sit ups
20x push ups
10x pull ups
Time: 33:48.4

Durability: 2 mile run @ recovery.
Time: 20:49.2

Active Stretch - super lunge, spider stretch, leg swing, arm dislocate, arm up bend

Dynamic warm-up

Skill work (Skill & Drill Handstand Holds, HSPU, Handstand walking)

WOD

As many rounds as possible in 12 mins of:
15 Box Jump 24/20″
12 Push Presses 95/65lbs
9 Toes-to-Bars

After Bash: 100 Hollow Rocks

I finished 5 rounds plus 7 reps.

I felt pretty good today. I'm finally getting back in the groove a bit. Since I've been traveling, etc. I still haven't been back into a steady schedule. Hopefully that will change this week. I need to squeeze in 4-5 days this week to get this initial soreness out of my system. I feel like I'm acclimating pretty well overall though. If I can get two full weeks in without missing, I think I'll be feeling back on track fully.

M/ 39/ 135 lbs/ 5'-6"
I did 10 rounds of: (at G.F. - 31 Cunningham)
10 KB swings (1.5 pood)
10 toes to rings
(my previous PR was about 10:57)
12:35 I went unbroken for all sets... that was good. I didn't warm up much, and I felt o.k... maybe I should have warmed up my lower back a bit more, but I was pretty much o.k. Still this WOD is a grip burner, but good overall as well.
I was feeling fine with the weight. I was just taking a little bit too long of a break between movements.
I did not warm up almost at all... I just wanted to get another workout in before leaving back home so I banged this out. I did the JT (21-15-9 HSPU, Ring Dip, Pushup last night)
Not too much post WOD stretching either. Just a little stretch and a hot shower.

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-balls 20pd (Reps)
Sumo deadlift high-pull 75pd
Box Jump 20″ box (Reps)
Push-press 75pd (Reps)
Row (Calories)

There is no additional rest between exercises.
Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.