Jump, Jive, and Flail

A1. High hang clean + front squat: 1.2 x 5 sets; rest 30 sec
A2. 3 Vertical leaps AHAP x 5 sets; rest 120
B. Overhead squat @ 3112 (80% intensity) : 3 x 3; rest 120
C. Heavy KB swings: 15 x 5; rest 60 sec

A. 85/187 was last successful sequence... got 90/198 up but failed on last front squat (left knee came in)
B. Did 50/110, 60/132, and 65/143... wrist were wrecked
C. Threw around the 70

Back help up today... hip flexor acted up a bit though (post WOD)

Weight: 171.2

9 Pie Slices

Deadlift 1RM
Tabata Abmat Sit-ups

170kg/374bs 9lb PR
17|17|17|16|16|15|15|15 Total: 128

Gobble Gobble

15,12,9,6,3 rep rounds for time;

Power snatch (95/65)
Knees to elbows
rest 5 minutes
+
AMRAP in 3 minutes:
3 chest to bar bull-ups
3 burpees
rest 5 minutes
+
AMRAP 15 unbroken double unders in 5 minutes

Subbed handstand push-ups for power snatches... not sure what my time was.
7 rounds of burpess/pull-ups (I think ??)
11 rounds unbroken du's

Like The Wind

12 minute time cap:

1 mile run
AMRAP squat cleans in time remaining (155/100)

Did the run in 6:40... nabbed a lowly 14 cleans rx'd

Trouble Is

A. Power clean: 3,3,3; rest 180 sec
B. Front Squat: 5,5,5; rest 180 sec
C. Push-press: 2,2,2; rest 180 sec

Worked up to 176 on the cleans, stance went wide on 2 of the last 3 reps... 198 on the front squats, back wasn't staying tight today... Skipped the push-press due to the back and did some weighted push-ups instead, maybe did 40/50 with a 45lb vest....

Finished the day off with some ab work... 15xabmat 8181, 15xghd 3131, and 15 abrollers 2121

And That's How You Get Puddles

A1. Push-jerk: 1,1,1,1,1; rest 60
A2. 20 unbroken pull-ups x 5; rest 180
B1. 200m sprint x 3; rest 120
B2. max burpees in 25 sec x 3; rest 120

A1. Subbed front squat... PR'd at 103kg before running out of time. Thinkin I can get 105 next go 'round
A2. Check
B1. It started raining hard outside so the class subbed shuttle-runs, I subbed Airdyne sprints... I just went until the last person crossed the finish line on the runs
B3. Check... nabbed 13 each round

For Tat

AMRAP in 15 minutes:

5 power snatch, 135/95
10 ring dips

Subbed behind-the-neck-snatch-grip-push-presses for power snatch... tryna be relatively careful with the low back. Rolled with 55kg... 7 full rounds, 1 behind-the-neck-snatch-grip-push-press. Kept a pace that I could really concentrate and keep my midline stabilized.

Tit

A. Deadlift 5RM
B. 1 attempt max kipping pull-ups
C. AMRAP push-ups in 4 minutes

a. 319lb x5
b. 39 pull-ups.. forearms/grip gave out.
c. 88 push-ups

Low back got REAL tight after this... different kinda pain than usual.

Hands On

Power Clean 3x3
Front Squat 3x5
Push-Press 3x2

Had an Airrosti treatment/appt before the WOD today to help loosen up my back, so was kinda takin it easy... my best on each was 176, 184, and 154. Did a nice lil ab-burner wod as dessert as well.

Faces Come Out of the Rain

15 unbroken KB swings, 2/1.5pd
400m run @ 90% effort
Rest 2 min x 3 sets
+
20 box jumps, 24/20" box
90 seconds burpees @ 90% effort
Rest 2 min x 3
+
AMRAP in 5 minutes:
10 Knees to elbows
10 Push-ups

6:43 working time... 59 burpees... 4 rounds plus 4 kte's. Its a strange feeling working out on muscle relaxers.