Spar gone bad

FGB methodology, but changed up the skills:

28,20,22 53# kb swings
15,18,10 bench jumps holding 45# plate
14,14,17 GHD sit ups
53,43,41 double unders
13,15,12 95# push press

totals 123,110,92=315

Hard but not as taxing as FGB. All jumps done as jumps, no step ups.

Split Jerk 1-1-1-1-1-1-1 PLUS!

warmed up with 3 @ 135#

155, 175f, 165, 175, 180, 185, 190f

jumped from 155 to 175 and probably shouldn't have because my form on the 155 wasn't very good. Dropped back down to 165 and focused on quick drop and arm lock out...the 185 was a deep drop, I felt the stress on my right (back) leg in the split, and that had never happened before.

After WOD, cashed out with 3 "Death by" events:

10 yd shuttle run with 45# plate (can't set plate down) - 10 rounds, plus 10. Just a few feet from getting #11 when timer beeped.

50# dumbell snatch (one rep with each arm counts as 1) - 9 rounds as timer beeped. No attempts in #11.

20# weighted pull ups - done with dumbell held b/t feet - 6 rounds, plus 3 reps. The last few reps hurt my right shoulder, which has been bothering me for the last month or so, I didn't want to push it.

WOD with Tim and Jared over lunch @ Depot

DT

5 rounds for time:
12 165# DL
9 135# hang power clean
6 135# push jerk/press

went heavier than Rx and much heavier than my last DT.

Time: 18:52

round times 227, 325, 410,403,447

Hard WOD, 135 was all I wanted on cleans and push press/jerk

short and sweet

buy in: one minute on, one minute off...30 54# kb swings/minute.
penalty = 1000m row per infraction

Mission accomplished. Alternated minutes with Jared.

WOD:
Row 500m
50 sit ups
50 double unders
Row 300m
30 sit ups
30 double unders
Row 200m
20 sit ups
20 double unders

time: 12:40

Sit ups were brutal. I need to work on those. Slowed down to 3 & 4 at a time towards the end of each set.

back squats

buy in, 5 rounds:
5 95# OHS
10 chest to bar pull ups
15 jump over the bench
time 10:41

3-225
3-235
3-255
3-265 (2)
3-245

press, push, jerk

press 1-1-1-1-1
push 3-3-3-3-3
jerk (split) 5-5-5-5-5

125,135,140,145f,135
135,140,145,155f,145,150
135,145,150,140,135

compare to others: 11/24/09, 09/21/09, 07/05/09

3 rounds: deadlift and GHD situps

3 rounds of:
10 275# deadlift
30 GHD sit ups

round times: 2:28, 3:33, 3:54

Total WOD time: 9:55

first round DL unbroken, then I think I got 5 to start each round after that. GHD were tough. Most on GHD, but I did a few in the first round off a bench and the lower foot rest so Jared could use the GHD. Not as much of a drop behind to touch ground.

Cashed out with 2 sets of max reps 95# OHS: 14 & 11