12 MIN AMRAP

• 50 Double unders (100 single)
• 25 russian swings (til 90 grader)
• 10 Ring rows/Pullups

*Score is total amount of reps (2 single unders = 1 rep)

Deadlift 5.5.5.5.5

Then:

3 Rounds of:

10 Thruster 135/95

50 Double Unders

DL 335 x 5

8:39 for the 3 Rds. I got my last 50 DU's unbroken. Pretty funny, but TMFK and I yelled 'time' at exactly the same time...fairly rare for that to happen.s

I don't think I've ever done 335 x 5 before, so I was psyched about that. I'm guessing my 1 RM is likely creeping up on 400 lbs. I'm going to try and pull that soon...really want to see if I can do it.

210 meter Ocean swim (we will row 500m)
1,500 meter Soft-sand run (we will run 1600m)
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500 meter Soft-sand run (we will run 1600m)

16 mins of

A: Z - press ( on box)
- 5x 8reps
- use double KB/DB
- same weight each set

B: 5 sets of Hollow rock x 20reps
- hold a 5kg plate overhead

Alternate A and B

Team WOD:

Each member of the team will complete one of the following as a relay.

Female member 1
“Elizabeth”
21-15-9 reps of:
Clean 95 pounds
Ring dips

Female member 2
“Fran”
21-15-9 reps of:
65 pound Thruster
Pull-ups

Female member 3
“Isabel”
Snatch 95 pounds, 30 reps

Male member 1
“Grace”
135 pound Clean and Jerk, 30 reps

Male Member 2
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Female member 3
“Karen”
150 Wallball shots, 20 pound ball

EMOM 30
Minutes 1 - 10 : High Hang Snatch Panda Pull + High Hang Squat Snatch
Minutes 11-20 : Snatch Pull + Snatch High Pull + Hang Squat Snatch
Minutes 21-30 : Squat Snatch

With partner alternately, 5 rounds for each

10x
15 double-under
10 air squat

2min rest

10x
9 kettlebell squat
3 t2b

1min rest

10x
3 pull-up
6 box jump

no rest

10x
5 power clean
10 wallball

Use 10 minutes

3 rounds for time
Power Cleans at 62 lbs
50 double-unders

Handy Online Time Calculator
http://www.scottseverance.us/html/time_calculator.htm

I have to use the stopwatch app on my iPhone as my timer, and it serves also as my iPod which I dock into a stereo. Since my timer is not readily accessible during a wod, I often have to start the time, walk to my rack, and wait for an appropriate mark (the 10 or 15 second mark) to start. Then when I finish my wod, I have count the number of seconds that have elapsed between finishing and me walking over to the timer and hitting stop. Which means I usually have to subtract from the time on the timer. The time calculator above helps with that.

Katy trail run.
Felt like crap. Walked a lot.

Long way to go.