a) BP wk3: 3,4x130#
b) Team Barbara (with DT): 16:58
splits: 3:12, 3:28, 3:10, 3:37, 3:31

All-levels WOD/Beginner WOD:
Deadlift 5-5-5-5-5

3 rounds pull ups push ups squats
3 rounds planks and evil rollers

I was not really wanting to push push push all out for 20 minutes last night and didn't have a lot of time, so I warmed up and decided to throw together a nice couplet of High Box Jumps and single arm, dumbell snatch
I was doing 5 each arm and then switching arms in the begining, but then went to switching arms each rep as the weight got to 60 & 65 lbs
I think I got a PR on the box jump of about: 41.5"
Snatching went like this;
35, 45, 55, 60 x 2 sets, 65 x 3 sets

I failed pretty badly on my last high jump and fell on my ass
I was stretching and then felt some SERIOUS pain in my left upper quad where the muscle runs over the hip area... I am still hurting a bit.
I was stretching and felt a twinge... I went to work out that area, and then BAM I was in PAIN... sweating in pain on the ground as I tried to get comfortable and relax that part of my leg.
The pain died down and I was able to leave and walk o.k.
I had a similar pain not too long ago on the opposite leg I think?

7m max hang clean and jerk (25 reps w 50s)
REST 2m
25 dips (2:10)
REST 1m
20 pullups (4:33)
REST 1m
6m max situps (118 reps)

Wendler Strength:

Back Squats - 5x155, 5x175, 5x195, 5x215, 5x235
Front Squats - 5x155, 5x175, 5x195, 5x215

Double Unders: Did a set of 30 DUs between each lifting set - 8 x 30 reps

Metcon:

3 Rnds: 15 Bench Press (175lbs), 150ft walking lunges, 10 Pullups
Time - 16:50

AMRAP 3 Minutes

• 10 Plate Ground to Overhead 45/25

• 20 Doubles

Rest 1 Minute

AMRAP 6 Minutes

• 8 Wall Ball 20/14

• 12 DB Snatch 35/25

Rest 1 Minute

AMRAP 3 Minutes

• 10 Plate Ground to Overhead 45/25

• 20 Doubles

Used a 25lb plate/20 lb dumbell/14 lb medicine ball

20 rounds for time of:
5 Wall ball shots, 16 pound ball, 8ft target
3 Handstand push-ups
135 pound Power clean, 1 rep

4 rounds of 3 heavy deadlifts

155# - 185# - 205# - 235#

My last 3RM was 205#

PR of 30#

21/15/9 wall climbs, ring dips, dumbbell deadlifts (30kg dumbbells/20kg dumbbells).

3 rounds for time:

10 Chest-to-bar pull-ups / (I used a box)
10 Front squats / (53lbs)
10 Burpee box jumps (used two plates of 45lbs to jump on)