One Hundo Rd

A. Row for max meters in 5 minutes, 90% effort
Rest 2 minutes
B. AMRAP burpee pull-ups in 5 minutes, 90% effort
Rest 2 minutes
C. AMRAP Kettlebell swings in 5 minutes, 1 pood 90% effort

Actually did C, A, then B... Results were 125 kb swings, 1360m row, and 40 burpee pull-ups. The only one I didn't hit goal on was the burpees... I wanted to nab 50. Boo me.

Also did a mini push-up WOD: 28, rest 60 sec, 35, rest 60 sec, 25, rest 60 sec, and 22

Powered Clean

AMRAP in 15 min:
5 Power Cleans, 70% 1RM
7 Handstand Push-Ups

Rolled with 135 on the barbell (70% of 195)... 35# dumbbells were the sub for hspu's. Coaches wanted us to do crown-to-the-ground today, and I don't have the strength to make it thru an entire WOD without abmats. I was going to use the 45# db's but after watching my partner struggle with just the 35's I thought twice. Wish I hadn't though. Total result was 13 rounds plus 2 cleans. Next time I def need to roll with 155 and 45's and shoot for an even 10. Good stuff today besides.

Imbalance Beam

A. Deadlift, 3RM with re-grip
B. Ring Rows, one attempt AMRAP
C. Tabata Push-ups

330# is the heaviest I could go with spot-on form and regrip today... Been trying to raise my hips a bit to keep that good lumbar curve, and I definitely feel the weight more in my hammies when I do. Grabbed a quick 12 on the ring rows. The push-ups went something like 20/17/11/10/9/8/8/8 for a total of 71.

Did 3 light sets (0 weight) of 10-15 on the reverse hyper and did some stretching. My left side low back is tighter than the right. My right calf is tighter than the left. Starting to wonder how many imbalances I have.

And Find That Person Is You

A. Clean-Hang Clean-Front Squat Progression (1-1-3), 5 sets
B. AMRAP in 5 min: 7 unbroken pull-ups
C. AMRAP in 3 min: 10 unbroken double-unders

a. Worked up from 40 kilos to a final set of 80kg... all sets were lookin and feelin good today. I'm a firm believer in ye olde hook grip.

b. We were runnin slow on the barbells so we skipped the group pull-up session and waited to do the double-unders with everybody. AFTER the du's I nabbed 13 unbroken sets in the 5 minutes.

c. I only got 10 unroken sets and A LOT of 7/8 sets. Not very impressive as a whole, but still an improvement for Mr me.

AirDYIN'

Row Sprints, 4 rounds:
20sec max effort
Rest 2:20

Rest 5:00

Row Sprints, 4 rounds:

20sec max effort
Rest 2:20

Did the workout as rx'd EXCEPT I did it on the Airdyne... horrible.
Results, in calories, were: 22|??|17|15 and 11|13|13|18

Also did a overhead squat warm-up... worked up to 135lbx3 before class started

On Your Hands and Knees Please

A1.) Deadlift 5x5 with regrip, rest 10 sec
A2.) Max push-ups in 60 sec x5

242/36
264/39
286/40
308/41
318/30

Did some mid-line/ab torture after... included flutter kicks, leg raises, and misc evil reverse plank holds
Also did the reverse hyper... 1x15 at 0lb, 2x10 @ 25lb, 2x10 @ 50lb

Warm Me Back Up

4 rounds, AMRAP in 3 min:
5 Kettlebell Swings, 2 pood
7 Box Jumps, 24"
9 Abmat Sit-ups

Rest 6 min between rounds

Rolled rx'd and got:
4 full rounds +5 swings
3 full + 5 swings + 5 jumps
4 full + 5 swings + 1 jump
4 full + 5 swings + 5 jumps

Think that's about 16.5 rounds in all

100 Double-unders: 1:57
60 max consecutive (PR)

Reverse Hyper:
3x15 @ 25lb