100 pushups challenge 1-1
10-12-7-7-10(max) pushups w/ 1 min. rest

deadlift 3-3-3 @ 205 (~80% 1rm? who knows); rest 2 minutes

Then hang power clean 5-5-5 @ 105; rest 3 minutes

Then 3 rounds of:
20 wall ball (14lb)
20 russian kb swing (24kg)
rest 3 minutes

Got the last round unbroken, wooooooot!

Level up!

Acceleration Sprints! Holy crap today was hard. I leveled up to Level 3. Yikes.

Lots of run-hold-run, super steep. I didn't get through the entire workout because of severe heartburn. Yikes. I felt like my leg muscles were failing the whole time.


+pretest for 100 pushup challenge during my warmup -> 11 pushups is my current limit.

3 rounds of:
front squat 3-3-3 @ 125-125-135
max pushups in 30 seconds 10-11-11
rest 3 minutes

Then 6 rounds of:
30 seconds max double unders (40-20-31-27-30-33)
30 seconds single unders (easy pace)

Then 10 minutes - steady pace
1 muscle up (jumping)
1 hspu (kipping, wall)
12 total rounds

Sectionals WOD #1:
Max burpees in 7 minutes
Chest + hips hit ground at bottom
Both hands hit target 6 inches above max reach at top

77. Probs could have done more, but I didn't really have the mental fortitude on this one because of the shoulder. Not sore the next day, freakin awesome, but probably means I didn't try hard enough.

5 rounds for time of:
250m row
10 pullups (Rx was 15)
10 push press @65

19:01 w/ a team of 3, follow the leader.

Acceleration Plyos, hooray! Abs still sore from Annie.

Power clean 2-2-2-2-2 @ 125-135-140-145(1f1)-150(f); rest 4 minutes
(Tied my PR, what up!!)

Then 3 rounds of:
15 Russian kb swing (24kg), rest 10 seconds
20 unbroken pushups (I did 2 rounds of knees, one round on high box) rest 2 minutes

Then 3 rounds of 20 unbroken box jumps (20"); rest 2 minutes

PRPRPRPRPRPRPPR!!!! Effing finally. Whew.

500m row
5 min rest
500m row
5 min rest

Then Annie:
For time:
50-40-30-20-10
Double unders
Situps

5:59. Booom. Only messed up my double unders twice and never had to pause the situps. So, still room for improvement in double unders, and I can get faster with situps.

Grace:
For time:
30 clean and jerk @ 85 lbs
4:08. Crap.

Acceleration - sprints

1 min @ 7.4 mph, 5 incline
2 min @ 7.8 mph, 5 incline
10 sec @ 10 mph, 10 incline
10 sec @ 10 mph, 10 incline
10 sec @ 10 mph, 10 incline
10 sec @ 10 mph, 15 incline
10 sec @ 10 mph, 15 incline
10 sec @ 10 mph, 15 incline
15 sec @ 10 mph, 20 incline, hold
15 sec @ 10 mph, 20 incline, hold
10 sec @ 10 mph, 25 incline
10 sec @ 10 mph, 25 incline
6 sec @ 15.5 mph, 3 incline
6 sec @ 16.5 mph, 3 incline
6 sec @ 17.0 mph, 3 incline

Plus some abs and hamstring cords in the mix.

5 sets @ 90%:
C2 row - 20 seconds
30 double unders
10 pullups (Rx was 15, I'm still scaling)
rest 3 minutes

Didn't measure anything. Arms were tired but shoulder was fine, hooray! Not sore after this one at all.

acceleration - plyos

6 rounds for time of:
2-pillar suicide
8 burpees (switched to squat jumps last 2 rounds because of shoulder)
10 pullups (Rx was CTB, I was barely doing regular kipping)
3 min. rest

1:02, 1:28, 1:20, 1:26, 1:08, 0:57

My shoulder kind of felt like ass during the burpees. It was popping and doing weird stuff. I tried to put more weight on my good shoulder on the drop, and even went to a slightly uneven part of the floor to force my good arm to accommodate more, but in the end when it was definitely becoming both uncomfortable and painful, I just laid off it. Pullups were also weirdly uncomfortable...I need to get my hands used to the bar again.

3 rounds of:
max ring dips 30X0; rest 2 minutes
max pullups (strict) 21X0; rest 2 minutes
4/3, 3/2, 3/3

Then 3x max reps Russian kb swing (24kg) in 30 seconds; rest 2 minutes
18, 19, 19

Then 6 rounds of max double unders in 20 seconds; rest 40 seconds
28, 37, 33, 38, 38, 35

power clean 2-2-2-2-2 @ 105-115-125-135-145(f); rest 10 seconds
squat jump 6-6-6-6-6; rest 3 minutes (as explosive as possible)


Then 6 rounds of:
C2 row - 20 seconds @ 100%; rest 40 seconds
6-8-8-8-8-9 calories

3 rounds for time of:
400m row
20 russian kb swing (24kg)
15 pullups
15 wall ball (14lb)

My team of 3 finished in 21:16; probably 15 minutes continuous work per person

10 rounds for time of:
5 hang power clean (85 lbs)
5 hurdle hops (30")
rest 2 minutes
:??, :27, :24, :23, :23, :22, :22, :21, :19, :19

1 press + 5 push press @ 65-85-85; rest 3 minutes

Then 4 rounds for time of:
5 push jerks (85 lbs)
10 burpees
2 pillar suicide
rest 2 minutes

Wasn't really tracking time, but it was something like:
??, 1:30, 1:20, 1:20