WOD (scaled)

Scaled CrossFit WOD to:
65# (WOD 95#) hang power snatch, 15 reps
10 trips up and down stairs (400m)

Time: 17:58

Didn't feel like running outside so I subbed stairs and since I can't do much overhead weight, scaled to 65#.

Samson stretch, some OHS, and 25 situps to warmup.

Homemade WOD

shoulder still hurting...here's what I did:

25 chair jumps
25 situps off bench
25 squats
25 parallettes pushups with feet on bench
12 stairs (singles, doubles, triples X4)

time: about 10 minutes

50 situps while watching TV at night

Homemade WOD

Instead of a long run preparing for next week's mini, I did the following Tabata style workout (20 seconds on, 10 seconds off - not 100% each set, kept a good pace and tried to stay consistent):

squats: 16,14,13,15,15,14,14,15
chair jumps:9,8,8,8,9,8,9,9
pullups: 6,6,7,6,6,6,6,6
75# thrusters: 4,4,4,5,5,4,4,4
75# cleans: 5,5,5,5,5,5,5,5
burpees: 4,4,4,3,3,3,3,3,
75# SDHP: 5,5,5,4,4,4,5,5

total time about 28 minutes

rested a few minutes then did basement stairs 50 times (run, walk, singles, doubles, triples) about 14 minutes.