Warmup 400m run before class.

0-5min:
AMRAP 5
10 KB swings 53#
5 burpees
--6 rds + 8 KB swings (6+8)--

5-10min:
Rest

10-15min:
AMRAP 5
10 hang clean 95#
10 hand release pushups
--5rds + 10 cleans (5+10)--

15-20min:
Rest

20-25min:
AMRAP 5
30 double unders
10 knees to elbows
--5rds + 15 dubs (5+15)--

Totals:
68 KB swings 53#
30 burpees
60 hang power cleans 95#
50 hand release pushups
165 double unders
50 knees to elbows

Pretty RAD!!

LOTS of mobility this morning as the WOD was gonna be crazy intense.

I am SOOOOOO ready for a day off.  I think I'll take tomorrow off from workouts, unless the WOD seems like fun, in which case I'll go really easy and just get my sweat on. 

My back, my legs, my abs, and my shoulders are insanely sore. 

3 rounds, not for time, of-
3 Turkish getups L (25#)
3 Turkish getups R (25#)
10 ring rows
1 rope climb

The TGU's were hard. My abs and core are still very sore. I love climbing a rope though.

4 rounds for time of-
8 snatch grip deadlifts 155#
12 pullups
200m run

I was shooting for sub-10 minutes. I got sub-8 so I was pretty happy.

WOD:
10 handstand pushups
15 toes to bar
20 box jumps 30"
25 wall ball 20#
30 hang power snatch 75#
40 double unders
400m run
40 dubs
30 HPS
25 wall ball
20 BJ
15 TTB
10 HSPU

I DID EVERY. SINGLE. HSPU. RX!!! I actually managed to string all 10 HSPU's at the beginning without coming off the wall. Totally surprised myself. Especially after competing two days ago.

The snatches were insanely hard, even though they were light. UGH.

I was NOT nearly the fastest at this but I'm super psyched at the HSPU achievement. :)

There is much to be said about SMALL VICTORIES.  We did not win or even come close, but we fought hard and we did not come in last.  That's all I wanted for this weekend.  5th place is as good as 1st for me in this instance.  We were tied for 5th (last) on the entire first day.  In fact, we were last after WOD 1.  But we hung on, and we knew what we had to do.  Lucky for us, we are fast runners so we really gained some ground on the running WOD...even though it was short. 

Our scores for Day 1...5, 6, 4, 5

Our scores for Day 2...6, 5, 4, 3

Total score 38. 

Standings went 1...11pts, 2...19pts, 3...24pts, 4...34pts, 5...38pts, 6...40pts

This was supposed to be a 3 x 1000m run. Then they changed it to 3 x 800...and THEN, they messed up laying out the course and it became a 3 x 400. UGH. With more distance to play with, we could have passed a lot more teams. We thought we got third, but we lost it to another team by 0.21 seconds. GRRRR.

WOD 1:
9 min AMRAP-
10 TTB
10 thrusters 75#
Relay style. One person must finish a round before the next can start.
I got three rounds in before the time finished.

2 min rest

9 min AMRAP-
10 power snatch 135#
10 clean and jerk 135#
I did not get even ONE REP on this. Greg finished a round, and then I couldn't get the bar past my shoulders. This gave us last place in the competition after this WOD. All thanks to me. But oh well.

WOD 2:
Run relay, see above. This was our total time in the WOD.

7 min AMRAP-
80 KB snatch 1.5pood
Back squats @135# with time remaining after snatches

I did 80 KB snatches in a little less than 5:30 and had a little over 90 seconds to squat as many times as possible. I cleaned the weight no problem, put it on my back, and then squatted it 14 times in 90 seconds. I actually felt great after that (the final) WOD.

Our performance in the run and this WOD secured our 5th place finish. We did NOT tie for 5th, we did NOT come in last. That's all I wanted.

WOD 2:
3 min Hang Clean 1RM attempts
4 min burpees

WOD1:
Fetching DT

3 person team...
2 people carry 1 on stretch for 200m
Then, complete 5 rounds of:
12 deadlifts 155#
9 hang cleans 155#
6 jerks 155# (push jerk, split jerk, etc.)

I did 2 rounds of this. Kurt and Greg carried me on the stretcher. I started off the weightlifting, then we rotated thru. Greg and I both did a second round and we finished in 16:53

WOD 2:
3 min Hang Clean 1RM
4 min burpees

This was the burpees portion. I did 62 burpees in 4 minutes. I'm definitely a burpee expert, no doubt about it.

6 min AMRAP:
Box jump overs (relay style...we did 10 reps each before switching)
208 total (I did 68)

Rest 1 min

6 min AMRAP:
Pullups (relay style...we stuck to 10 each until we started to fatigue)
199 total (I did 64)

Tied for 5th (out of 6 teams) after day 1.  Not our best showing, but we weren't really last.  We still had higher scores than the other 5th place team, but place was decided by points, not overall score.

Foam roller, bands, cables, floor stretching.