WOD

This is my fourth consecutive workout this week. It's my last full week at CrossFit Beat, so I wanted to get in as much as I could.

A) Press 3×5
12 min to a 5RM

55-55-60 (4)

B) 3 rounds for time of:
10 Burpees
Run 200m
30 Walking Lunge Steps

9:11

WOD

A) Split Jerk Doubles (Week 2 of 5)
7 sets of 2 reps, sets across
Add 5-10# from last week

75# and it was ugly toward the end

B) Barbell Rollouts
3 sets of 6-8 reps

did 3 sets of 6 reps

WOD

A) For time:
5-4-3-2-1 Muscle-Ups
50-40-30-20-10 Double Unders

Did supported muscle ups, follow by practice getting into extended position on ring dip - jumping ring dip (which was not easy for me). 

6:41

I strung together 35 DUs in my first round...I need a lighter jumprope, as much as I love my thick Buddy Lee. My arms get tired!

B) For time:

Row 1000m

4:18.8 - average 500m split was 2:09. Stayed around 23 strokes per minute.

WOD

A) AMRAP in 12m of:
10m Bear Crawl
10m Walking Lunges
10m Burpee Broad Jumps

I completed 7 rounds. And I think I had a respiratory infection, to boot.

B) GHD Situps
4 sets of 8-12 reps
48 reps total

WOD

CrossFit Total
Back Squat 1RM, three attempts 135
Press 1RM, three attempts 70
Deadlift 1RM, three attempts 155 (failed twice at 170!)
360

WOD

7 rounds for time of:
7 Overhead Squats @ 115/75#
7 Ring Rows*
Run 200m
Subbed front squats for OHS due to continuing wrist pain in the OHS position. 55#
Ring rows were about a foot back from directly under rings.
17:02
Still getting over this awful cold, so my lungs were a little on fire today.

WOD

10 rounds for time of:
5 Toes to Bar
10 Wall Balls @ 20/14#
15 Double Unders
*compare to 11/23/15
Did knees to waist/sometimes chest / 10# wall balls.
14:59