WOD:

'Grace'

30 Clean & Jerks w/135
(any way overhead styley)

2:50

Got the first 10 unbroken in 43 seconds. I have not done this WOD in a while, so I cut my last time in half. The heavy semi-technical lifts short WODs are right in my wheel house lately, except for the OHS. Need to work hard on that lift.

WOD:

'Nutts'

10 HSPUs
15 Deadlifts @ 250#s
25 Boxjumps, 30"
50 pull-ups
100 Wall ball shots
200 Double-unders
400 meter run w/45# plate

31:11

5-6 minute PR, but just tanked on the doubl-unders today. I have been avoising them because of issues with my right foot, and my technique and endurance I previously had is virtually a zero again. Frustrating!

WOD:

'Randy'

75 Power Snatches with 75 lbs. for time

Time - 4:18

PR by 32 seconds from my of 4:50 on 7/29/10

WOD:

Back Squat 3-3-3-3

...then...

Tabata 'bottom to bottom' squats (with the start & 'rest' position in the full squat bottom position). One mile run immediately after the finish of the last tabata.

305 X 3, 12 (score for lowest # of squats in any round of the tabata), 7:56 in the mile

WOD: (Masters WOD)

10 min AMRAP

Each minute:
- 3 pull-ups
- 6 push-ups
- 9 squats
- as many thrusters as you can do in the remainder of the minute with your choice of weight

score = total reps of thrusters in all rounds X weight used for thrusters

Used 75# X 69 reps = 5,175 lbs.