“Jackie”
1000m Row
50 Thruster (45lbs)
30 Pull-ups
11:22 rx’d. My rowing pace was horrible. I’ve been sick with bronchitis so breathing was difficult and I never really recovered or caught my breath when I started the thrusters.
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Did the half version of this (50 of each). Time was 11:53, rx’d pullups and pushups.
5 Deadlift (295/195)
15 Burpees
5 Deadlifts
30 Box Jumps (20/20)
5 Deadlifts
75 Double-Unders
5 Deadlifts
Row 1000m
12:something with 155. Row was horrible, probably my worst rowing pace ever, but I was so exhausted by the time I got there that I had nothing left. I put no effort into it and it was still awful. I did, however, do all 75 DUs which is a HUGE success for me. I still can’t string together very many and I do the whole single-double-single-double thing so it’s a lot of extra work (I don’t count any of the singles), but my DUs are getting a lot better so I’ll take it.
Power Snatch
2-2-2
Snatch Balance
2-2-2
Snatch
2-2-2
Power “Cindy”
AMRAP 5 Minutes of
3 Chest to Bar Pull-ups
6 Clapping Push-ups
9 Jumping Squats
Because of time I just worked on full squat snatch and stuck around 55lbs. This is a good weight that is a little heavy, but not a struggle to get up and I can work on form and speed under the bar.
6 2/3 rounds (4 squats short of 7, lame), subbed kipping pullups for chest to bar. First 1.5 rounds were clapping pushups, but scaled to strict non-clapping after.
10 Burpees
20 KB Swings (1.5/1 pood)
8 Burpees
18 KB Swings
6 Burpees
16 KB Swings
4 Burpees
14 KB Swings
2 Burpees
12 KB Swings
Rest 15 Seconds
Max Strict Pull-ups
5:12 rx’d. All KB swings unbroken, but I took too long of a rest in between burpees and KB. 1/2 on the max pullups 
I got halfway up and just gave up bc I was so tired.
21-15-9
Snatch, 95/65 lbs
Pull-ups, Chest to Bar
10:12 with 55# and kipping pullups. I started at 65, but I was feeling really tired today. I tried a few chest to bar before the WOD and I almost got 1 or 2, but I’m sure the ROM was questionable. It was fun to try them out, though.
I worked on doubleunders again after the WOD, but they weren’t feeling as good as they did on Friday.
4 rounds for reps:
Row 1 Minute
Burpees 1 Minute
Pull-up 1 Minute
Rest 3 Minutes
Post total calories/reps to comments.
162 rx’d. Pullups felt pretty solid today and my rowing form is getting a lot better. I stayed after again to work on doubleunders and they’re getting better.
Push-Press
1-1-1-1-1-1-1
10 Rounds
20 Double Unders
5 Jump Squats
Metcon – 5:08. I did DUs the first two rounds, but switched to 40 singles after. I can still only do single-single-double so I feel like I’m doing twice the work. Bah. I did stay after and work on them, though and I’m becoming consistent with it. I saw some improvements today. I’m able to finally jump up without bending my knees. HUGE improvement, I had no idea how much energy I was using when doing the bent knees/spaz-like jump. Keeping my arms close is another thing I need to work on.
PP – Frustrating day, I only got up to 95 and failed at 100 twice. 95 is my 3 rep max, however I’m coming off a stomach bug and have been weak and not eating much so I’m assuming thats why. I just didnt have the energy to get aggressive under the bar.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
317, but subbed jumping pullups for reg because my hands are not quite 100% healed. Jumping pullups were still pretty exhausting with the “chin over the vertical plane of the bar” standard. I had to redo a lot of them. Pushups were the limiting factor. I’m also coming off a horrible stomach bug and probably shouldn’t have even worked out given my level of hydration and lack of food, but it was still good times. Looking forward to doing this WOD again when I’m feeling like a person and my hands are healed.
Back Squat
5-5-5 (80% of 1RM Established 100118)
50 Double-Unders
3 rounds of:
10 Ring Dips
15 KB Swings, 2/1.5 pood
50 Double Unders
130-125-125. 1RM is 165, but 130 felt heavy today, so I went down 5lbs for the last 2 sets.
Metcon: 7:43. 1.5 pood, 1 red band for ring dips and subbed 100 singles for 50DUs. I HAVE to get better at these. Goal is to work on them either before or after each WOD. Now that I have a buddy lee I really have no excuse.
