5X3 Dead Lift

WOD: For Time

200 Meter Plate Carry (45/25)
100 Double Under (3 to 1 singles)
50 Burpees
100 Double Under
200 Meter Plate Carry

Post WOD:
40 T2B
(I totally didn't do this)

4 Rounds, 3 minutes each round, 30 sec rest b/w each round.
5 PC (135#)
10 Squat jumps
10 Sit ups
Finish time left with air squats
Score is reps of air squats per round

GPS said 3.31 mi in 23:17, avg pace of 7:03 min/mile.

Timing chip said 23:17 on 5k course for avg pace of 7:31.

Pace was hard, but pretty easy to sustain, could have pushed harder. Happy with time and very quick recovery after finish line.

3 Reverse HSPU on the minute for 8 minutes with 5 second range of motion
then5 min rest followed by:
12 min AMRAP
5 Close Grip Pull-ups
10 KBS 1.5/1 pood Rx+ 2pood
15 Flutter Kicks L/R=1

================================
Alright! This was super awesome. A "reverse" HSPU is a 5 second focus on the ROM from full extension to the ground. Was superb!

AMRAP - 7 1/3 rounds. Really felt my grip going, this was taxing! I did the first 2 rounds with STRICT close grip pull-pulls (no kip) but that was it, after that I couldn't do it anymore (sad face). I did 1.5pood on the KBS for RX. Flutter kicks took me back to Army days, haven't done those in forever!

"Linda" for time:

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlifts at 1.5x bodyweight (190 lbs)
Bench press at bodyweight (130 lbs)
Power cleans at .75x bodyweight (95 lbs)

28:18 seems to quick, maybe i missed a round or something?

3 Reverse HSPU on the minute for 8 minutes with 5 second range of motion. I dropped to the ground each time/ couldn't get back up from bottom. I really felt these in my triceps!

then I did part of Monday's endurance WOD

800m run
5 rds:
5 med ball cleans 14#
5 clapping push-ups
5 kb swings 1 pood
5 box jumps 24"
5 T2B
600m run
4 rds:
5 med ball cleans 14#
5 clapping push-ups
5 kb swings 1 pood
5 box jumps 24"
5 T2B
400m run

PR dead lift 325# x 3 reps

3 Rounds
800 meter run (subbed to 1000m rows on rounds 2-3)
15 OHS 95
50 sit-ups

Coming off a pseudo-flu, I was concerned. Luckily, felt great once the workout started.

New minimalist shoes were AWESOME for squats, but feet are still getting stronger. Decided to sub the 1000m rows after round 1. No RX but whatever, still a good time.

Wide grip pull-up (strict form):
BW (88kg) x 12 = 1,056
BW x 9 = 792
BW x 8 = 704
TOTAL = 2,552

Towel Barbell Row
60kg x 8 = 480
70kg x 8 = 560
80kg x 8 = 640
TOTAL = 1,680

Bent over dumbell row (each arm):
32kg x 8 = 512
34kg x 8 = 544
36kg x 8 = 576
TOTAL = 1,632

Iso-Lateral D.Y. Row :
40kg x 8 = 320
80kg x 8 = 640
80kg x 8 = 640
TOTAL = 1,600

GRAND TOTAL = 7,464

2.6km Cross Country Run in the woods
Every Approx 500m Stop at a "Station" and perform the following action:

Station 1) 10 16Kg KB Snatch
Station 2) 30 Lunges with 45lbs dumbbell overhead (one arm)
Station 3) Toss a Log Two times (~20lbs)
Station 4) 2x Tractor Tire Flip
Station 5) 50 Yard Medicine Ball Sprint