Pendlay Row

5x5 at 135lbs

Apparently I have my hands too narrow and my back angle is not quite right.

Clean and Jerk/Toe to Bar

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

63 reps- through round of 12 + 3 clean and jerk

Clean and Jerk + Ring dip/Power clean

Buy In: Cleans (modified)
3 @ 65%; 3 @ 75%; 3 @ 85%

3 clean and jerk at 125
3 clean and jerk at 145
1 clean, 1 clean and jerk, 1 clean and failed jerk at 165

WOD: AMRAP in 7 Minutes
1 Strict Ring Dip
1 Power Clean 135/95
2 Strict Ring Dips
2 Power Cleans
3 Strict Ring Dips
3 Power Cleans
4 Strict Ring Dips
4 Power Cleans
and so on…

Finished round of 8 + 9 ring dips and 1 power clean

Back squat + Double under/Box jump

Buy In: Wendler High Bar Back Squat
5@65%; 5@75%; 5+@85%

5 at 175
5 at 200
8 at 230

WOD: 3 Rounds for Time
35 Double Unders
10 Box Jumps 30/24

2:50
Flipped my box over in round one, which was.. kinda cool?

Toe to bar/Push up/Sit up/Run/Plank

5 Rounds for Time
5 Toes to Bar
10 Push Ups
15 Sit Ups
Run 400m
Rest in the plank position 1 minute between each round.

17:04

Wall ball/Double Under/Muscle up (Open 13.3)

Open 13.3
AMRAP 12 mins
150 wall ball (20lbs., 10ft target)
90 double unders
30 muscle ups

150 wall ball* + 90 double unders** + 3 muscle ups

*Karen in 9:14
**10:35 tiebreak time

Failed my first 2 muscle up attempts, then hit a triple. Probably shouldn't have chalked my hands. I also needed to catch my breath a bit, so there's that...

Last time: Open workout 12.4 on 3/15/12. 24 double unders.

Back squat + Power clean/Push up/Squat

Buy In: High Bar Back Squat Deload
5 @ 40%
5 @ 50%
5 @ 60%

WOD: The Chief
Max Rounds in Three Minutes
3 Power Cleans 135/95
6 Push Ups
9 Squats

Rest 1 minute. Repeat for 5 cycles. Record rounds completed for each cycle.

6-5-4-5-5

Row/Jumping lunge/Double under/Burpee/KB swing

FGB Style (1 min stations, 5 rounds, 1 min rest between round, no rest between stations)
Row for Calories
Jump Lunges
Double Unders
Burpees
Kettlebell Swings

538 reps

Shoulder to Overhead/Deadlift/Box Jump

214 reps (7 rounds + 4 shoulder to overhead)

Clean + Hang clean/Double under

Buy In: Cleans
3 – 2 – 1

150-170-180 (PR for full clean)

WOD: 11 Minute Hang Clean/Double Under Ladder
1 Hang Clean @60% of 1Rm
10 Double Unders
2 Hang Cleans
20 Double Unders
3 Hang Cleans
30 Double Unders
4 Hang Cleans
40 Double Unders
Continue the pattern of increase for 11 minutes. These are full hang cleans of the squatting variety.

Round of 8 + 9 cleans and 29 double unders (115lbs)

Cash out:
Handstand walking practice. Took a couple good steps today!

Press

5x3 shoulder press
105lbs

Ring row/Box jump/Double under

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Ring rows
Box Jumps 24/20
30 Double Unders Between Rounds

9:55?

Handstand and handstand waking practice

Back squat + HSPU/Pistol/Hip extension

5-3-1 back squat
210-230-260(F)

8 min AMRAP
5 HSPU
10 pistols, alternating
15 hip extensions

4 rounds + 3 pistols

Burpee/Snatch

Open Workout 13.1

104 reps (4 snatches at 135lbs)

Back squat

5x3 high bar back squat
230lbs

Shoulder to overhead/Burpee/Double under + Man maker

AMRAP in 9 Minutes
5 Shoulder to Overhead 115/75
5 Bar Facing Burpees
25 Double Unders

8 rounds
Did all push presses

Cash Out: 10 Man Makers
30lbs

Press + Hang power snatch/Run

Buy In: Wendler Press
3@70%; 3@80%; 3+@90%

80-95-105x4

WOD: Four Rounds for Time
10 Hang Power Snatches 95/65
Run 400m

11:30

Push up/Med ball clean/Sit up

8 min AMRAP
8 push up
10 med ball clean (16lbs?)
12 sit up

7 rounds and some stuff

Fran

21-15-9
Thruster, 95lbs
Pull ups

4:22