Death by 10m x2

Set two medicine balls up, 10m apart on the baseball side of the Depot. One was even with north side of the northernmost column, the other was lined up with the edge of the first full panel north of the south column. Each 10m run was with BOTH feet past the ball and one hand touching the ground.

Ran 10m first minute (down), 20m second minute (down and back), 30m third minute (down, back,down)...until I couldn't complete required amount.

I got full 14 minutes plus 14 in the 15th minute.

Followed it up immediately with Death by Broad Jump...same distance. Got 4 full minutes, plus 4 in 5th minute.

no shoulders for me!

Right shoulder was tweaked during the Lumberjack. Oddly enough, during burpees. During the burpees I felt a pop/twinge...like a muscule.

Until it feels better, I'm doing non-shoulder WODs, probably a lot of running, sit ups, and squats!

Today, I did:

100/80/60/40/20 double unders
10/8/6/4/2 135# squats
25/20/15/10/5 GHD sit ups

time 20:19

couldn't keep a rhythm with double unders after first round. Need to keep working on them after doing leg work!

active rest...

100 d/u 2:11
75 d/u 1:56
50 d/u :37
25 d/u :25

Lumberjack 20

Time: 31:16

WOD specs with running times at end of each:

20 275# deadlift 1:51
400m run 4:03
20 54# kb swings 5:19
400m run 7:42
20 95# OHS (9,6,5) 11:42
400m run 14:02
20 burpees 15:59
400m run 18:40
20 pull ups 19:38
400m run 21:59
20 bench jumps (+/- 18") 23:05
400m run 25:39
20 45# db squat cleans 28:40
400m run 31:16

runs on treadmil .25 miles

30 squat clean and jerk for time

make up WOD from last week.

5 @ 153
25 @ 115
time 9:24

spent a lot of time stretching and doing cleans pre-WOD to try and get loose enough to be able to do the squat cleans. Ended up getting full squats, but almost all where done with a catch then squat. Pretty smooth, but for the most part I wasn't letting the bar rest on my shoulders.

Barbara

5 rounds for time:
20 pull ups
30 push ups
40 sit ups
50 squats
rest precisely 3 minutes between rounds

round times:
4:12
5:13
4:54
6:18
6:08

work time = 26:43
total including 12 minutes rest = 38:43

Completed all of one exercise before moving on to the next. I think this is my PR.

Pull ups unbroken.
Push ups round 3,4, & 5 were terrible, broken down to singles by the end.
Sit ups broken down,too, just tried to keep going.
Squats were pretty well unbroken. Round 3 the quickest!

5 rounds for time:

5 muscle ups
7 HSPU
10 burpee pull ups

Round 1: HSPU back towards wall
Round 2:3 HSPU back towards wall, then 5 pike/incline off bench
Rounds 3-5: HSPU facing wall

Time 19:39
round times:3:50, 3:52, 3:50, 3:51, 4:16

Failed on one m/u in last round, probably accounted for the time difference in rounds. Right shoulder felt a little tight/weak and I was a little unsure on the HSPU, so I faced wall to make it a little easier.