3.5 mile run

Tabata Squats: 18

Dirty 30
+ 1 mile run

20:30

*note to rob: We used the 1pood, which is the way Dirty thirty is intended.

Split for dirty thirty portion was 12:30ish

CF Endurance WOD: Rower
10x30seconds on/30 seconds rest

Average: 155meters

Games WOD 11.5
AMRAP 20 minutes
5 Cleans(145)
10 T2B
15 WB Shots(20)

8 rounds + 4Cleans

Judge: Natalie

Bikram Yoga Class
1.5 hours

Open WOD 11.4
Amrap 10 minutes
60 Bar-facing Burpees
30 OHS(120lbs)
10 Muscle ups

Score: 82(burpees+22 OHS)

*mixed feelings on this WOD. I felt great and had a nice pace going...maybe too good. Did the first 13 OHS unbroken which turned out to be my downfall. Should have broken them up. Wasted the last three minutes eeking out 2-3 reps at a time. Plus I had to resort to cleaning and jerking. I'm tempted to try this one again, not sure if time will permit though. Thanks to Scotty for judging and Chris for encouragement.

Fight Gone Bad

Score: 355(RX)

*a PR by 15 reps but a bit wary of stating it b/c of the compromised WallBall sitch. Gonna try the 11.4 tomorrow.

Bikram Yoga Class
1.5 hours

*Needed to open up my hips and shoulders before I attempt this new open wod. Will give it a go in the next two days. Was excited to see MUs on the menu but now, based on some of the scores, I'd be happy just completing the OHS portion.

Mobility: Shoulders

Strict Press 10x2(105)
*60 seconds per round with a running clock

WOD
2K Row
then
21-15-9
KB Swings(2pood)
Burpees

14:31(RX)

Open WOD 11.3
AMRAP 5 minutes
Squat Clean(165)
Jerk(165)

Score: 16 total reps(8 rounds)

*about what I expected but was hoping for 10 or maybe 12. my clean form needs work, no second pull. Thanks to Nat for judging. Did this with Scotty who thrustered out 31 rounds: incredible. Glad I'm still in the open.

1 mile run

WOD#1
10 rounds
10 Pullups
10 Walballs(20)

10:30(RX)

WOD#2
10 rounds
10 KB Swings(1.5)
10 Box Jumps(24)

9:30(RX)

Double Tabata: 2pood Swings/Hollow Rocks

Lynne
5 rounds
Max rep Bench Press/Pullups(145)

*78% of Bodyweight. RX is BW.

WOD #2
50 Front Squats(115)
50 Abmat Situps

6:35(RX)

Murph

1 mile run
100 pullups
200 pushups
300 Squats
1 mile run

39:59

*First time on Murph and pleased with how it went.

Games WOD#2

AMRAP 15 minutes
9 Deadlifts(155)
12 CF Pushups
15 Box Jumps(24)

8 rounds+38

*thats one box jump shy of 9 rounds. Kind of annoying. I went out too fast on this and payed the price on the later rounds. This wod is all about push ups. All my deadlift rounds were unbroken and most of the BJ rounds as well but I was eeking out those pushups in the late rounds. Great energy in the box again for this one.

500m Row/30 KB Swings(1.5)

Thruster 6x3

10-9-8-7-6-5-4-3-2-1
Thruster(95)
T2B

11:24(RX)

Open WOD:
30 Dunders
15 Snatch(75)

3+38

*Second attempt at this one. Again double unders just non existent after a first unbroken round. Was really hoping to get close to five on this.

Handstand Work

WOD #2
5 rounds
5 Bench Press(135)
10 Push ups
20 Back Extensions

*Not sure what to do about my hands and wrists after wednesdays MUs. Really bad.