Linda and Bench PR

"Linda" aka 3 Bars of Death DL @ 135# Bench @ 85# Clean @ 95# Finished with a Bench PR @ 120# Last time I did Linda on 4/5/11 BW DL 65# Bench 76# Clean Last Bench PR @ 115# on 4/5/12

Row 1:1

10 x 1 minute row with 1 minute rest

OPEN WOD 13.4

OPEN WOD 13.4 7 minute AMRAP 3-6-9-12-15-etc. Cleans @ 95# Toes to Bar Got through the round of 12's, was able to string T2B together for the first time ever. Finished with 69 reps total.

DOMS

20 x 30sec row with 1 min. rest
115-135m @ 2:50-1:40 pace

5 x 5 Cleans @ 85/105/125/135/135#

5 x 5 C2B Pullups

Need a recover day.

Back to Lifting

5 x 5 Back Squat @ 135#
Took it easy because my legs are still shot from yesterdays wallballs.

4 x 500m row

21-15-9
DL @ 135#
OHS @ 75#

Time- 7:21

OPEN WOD 13.3

For real this time.

OPEN WOD 13.3
150 Wallball  8:09
90 DU 10:04
30 MU

141 Reps (1 muscle up)

Should have had 2, but fell off the first attempt, got the second one.

Finished 211 in the region and 2692 in the world.

21-15-9

21-15-9
Clean
Front Squat @ 85#
Jerk

Time- 12:02

Open WOD 12.4

2k row

OPEN WOD 12.4 (unbeknownst that OPEN WOD 13.3 was EXACTLY the same)
150 Wallball
90 DU
30 MU

240 Reps (no muscle ups)

OPEN WOD 13.2

OPEN WOD 13.2
10 min. AMRAP
5 Shoulder to Overhead @75#
10 DL
15 Box Jump

289 Reps (goal was 10 rounds for 300).

Turns out step ups or skip ups would have been more efficient and resulted in a few more reps.

Finished 327 in the region and 3737 in the world.

Muscle Up!

Row 4 min/3min/2min/1min/30sec/1min/2min/3min/4min
with 1 min rest for a total of 4540m

Muscle Up Practice.  Got one.

OPEN WOD 13.1 Take 2

OPEN WOD 13.1 Second Attempt (the next day)

165.  Only One. More. Rep.

Left me ranked 183 in the region and 1936 in the world.

OPEN WOD 13.1

OPEN WOD 13.1

50 Burpees
30 Snatches @ 55#
40 Burpees
30 Snatches @ 75#
20 Burpees
30 Snatches @ 100#
10 Burpees
30 Snatches @ 120#

164 Reps

Compared to last years OPEN, I PR'd at 100# and did 5 reps, this year I did 14 reps @ 100#

Erg

Row 1000-900-800-700-600-500-400-300-200-100m
        4:28-3:29-3:29-3:06-2:38-2:11-1:44-1:16-50s-23.4s

Double Day

2k row

5 x 3 Position Clean @ 85/105#

15 min. AMRAP
9 DL @ 95#
12 Pushups
15 Box Jumps

10 rounds + 12 reps

PM WOD @ WSU
Row 1k
1 mile run
Row 1k

Time- 18:49

Open Prep

2k row

5 x 3 Heavy Clean Pull @ 125/175/195/195/195#
5 x 3 Snatch Balance @ 35/55/75/95/95#

10 min. AMRAP
30 DU
15 Snatch @ 55#

6 rounds

Diane PR

"Diane"

21-15-9

DL @ 185#

HSPU

Time- 6:15

WSU

WOD @ WSU with Devin

5-5-3-3-3 Clean @ 88/99/99/110/132#

10-9-8-7-6-5-4-3-2-1

Front Squat @ 110#

10-20-30-40-50-60-70-80-90-100

DU

Time- 19:33

DL

5 x 5 DL @ 135/185/205/225/225 x 3

5 x 1 Skin the Cat

12 min. AMRAP

20 pistols

20 DB snatch @ 30#

5 rounds + 3 reps

Jumpies

5 x 1 1/4 Back Squat @ 95/115/115/135/135#

15 min. AMRAP

25 Jump Squats aka "Jumpies"

20 Pushups

15 Pullups

5 rounds + 55 reps

5 x 5 Week

@ WSU

500m row

5 x 5 Snatch @ 77/77/88/99/99#

21-15-9

OHS @ 95#

Burpee Pullup

Time- ?

Clean & Jerk PR

5 x 1 Clean & Jerk @ 85/105/125/145/155# Clean & Jerk PR/160# Clean PR

12 min. AMRAP

8 Jerks @ 105#

10 T2B

40 DU

5 rounds + 1 rep

No Back Squat PR

5 x 1 Back Squat @ 135/185/205/225/240/250#

4 rounds:
50 squats
10 ring dips

Time- 9:56

Finisher: 1000m row