I'll Take "Fitness" for 500

A. Weighted Pull-Ups: 3,3,3,3,3; rest 2-4 minutes
B. GHD Sit-Ups: 5 x 10; rest 60 seconds
C. 10-15 minute Run @ easy recovery pace

For time:

100 Walking Lunges

50 Wall-balls

25 Handstand Push-ups

50 Wall-balls

100 Walking Lunges

 

Missed monday so made-up the WOD today after... 53# was my best x3, did sets of 15 on GHD's, run was 17 and change with the fellas. Did the 2nd WOD rx'd and took FOREVER. 21:33. Literally half that time was my hspu's. 

 

 

BIG White Rabbit

Power Snatch - 10 minutes of tech work, then a heavy single for the day
+
3 RFT:
200m run
20 Wall-ball shots, 20#/10'
30 ab-mat sit ups

Shit poor on snatch as usual... only worked up to 55kilos today.
6:16 rx'd on the met-con... was a pretty good time on this.

Had a good talk with SP today about programming in some strength work (max effort and dynamic). Also went over box squat technique and percentages.

Especially Mentally

1 round for time @ 100% effort:

150 Double-Unders

75 Wall-Balls, 20lb ball/10ft target

50 Burpees

 

9:00... Sub 8 and sub 7 minutes were the times to beat today. Incredible. The last 2 wall-ball WODs have really brought it to my attention that I've deconditioned on the movement. Especially mentally. Double-unders went releatively smooth. Burpees were burpees.

And The Drama Party Never Ends...

A1. Overhead Squat 3-3-3-3-3 at 3124 tempo
A2. Walking Lunges 20 total steps at 1.5 pood
B. For time:
30 Wall-Balls
60 Sit-Ups
20 Wall-Balls
40 Sit-Ups
10 Wall-Balls
20 Sit-ups

a1. 40, 50, 60, 65, 70kg (failed on 3rd rep). I should have had the 70 (85% of 1 rep), I just lost my concentration for a split-sec and let my left shoulder come forward. I was in a rush to get over to the wall for the next mini WOD I guess.
a2. Done
b. 5:50... never stopped moving, just wasn't moving fast enough I guess. Sub-5 min was the time to have.

Also, did the 100 push-ups workout with the fellas... 16-21-15-15-21