Triple

WOD #1:

8 rounds of:

Run 200 meters
Rest 1 minute

Record fastest time and total time (including rests)

0:37, 12:15


WOD #2:

3 parts:

A. # of unbroken sets of 5 OHS w/135 in 12 minutes
Rest 20 min.
B. # of one rep sets of pull-ups w/90 #s in 6 minutes
Rest 12 min.
C. # of reps overhead with 135#s in 3 minutes

A. 2 complete sets (failed at 3, 4 & 2 on my next 3 attempts)
B. 10
C. 12 (All push jerks except for last rep, most split. Probably could have got more with behind the neck jerks w/snatch grip)

WOD #3

21-15-9

One arm kettle bell snatch w/1 pood, right arm
One arm kettle bell snatch, left arm
Pull-ups

Time: 6:12

'Adam Brown'

(modified ala CF Snohomish)

2 rounds for time:
- 24 Deadlifts w/295#s
- 24 Boxjumps, 24 inch box
- 24 Wallballs, 20# ball
- 24 push-ups
- 24 Boxjumps, 24 inch box
- 24 wallballs, 20# ball
- 24 DB squat cleans, 45# DBs

Time 38:09

First rounds I went through pretty easily and then hit a wall and really struggled through the second. Last time through DB squat cleans was rough! Those are so much harder than barbell squat cleans!

'Annie'

50-40-30-20-10

Double-unders
Sit-ups

Time: 11:31

Prior best was 16:01, so a 4.5 minute PR.

WOD:

20 AMRAP:

7 Squats w/185 #s
10 Walking lunges w/45# DB held overhead in right hand
7 Burpees
10 Walking lunges w/45# DB held overhead in left hand

5 rounds + 7 squats

Took the last 3 days off because I was sick with a head cold. Feel a little better, but still not a 100%. Just could not sit around any more.

WOD:

5 rounds for time:

5 Muscle-ups
10 Overhead Squats w/115 lbs.
15 Toes-to-bar
20 GHD sit-ups

Time - 38:48

First time doing 25 muscle-ups in a WOD (or in one week probably). Failed only 2-3 times. Defintely dialed in some technique to still be able to get them when I am fatigued. I was able to get through 10 straight Overhead squats w/115 on at least the first and the last round, which is an improvement on OHS.

25 Muscle-ups are brutal. Still can't come close to stringing them together. Still suck on the toes-to-bar.