A. Squat clean; build to a tough single (not a 1rm)
B1. CTB chin ups; 7 unbroken x5; rest 1 min
B2. 15 wall balls unbroken x5; rest 1 min
+
3 min amrap:
6 thrusters 135/95
6 toes to bar
rest 3 min
6 min @85%
10 ohs 75/45
Row 150m

-

A: 315# - Matched my PR. Clean and catch was strong. Standing up was rougher than it should have been.
B1: Done
B2: Done

+

5 rounds: Shoulder irritated, I think thrusters are the culprit.

4 rounds + 10 OHS + 111 meters: Tried to sprint the last 150 but too far and no time.

Airdyne 10 min z1
+
Airdyne 1 min @85%
Airdyne 1 min @50%
x20
+
Airdyne 10 min z1

-

AD: Increased intervals set by x10 min and did 30s intervals instead of 1m by mistake.

5m @ lvl 2 60 rpm
30m @ 84-87 rpm
5m @ lvl 1 57-58 rpm

Cals:700 - Finished on 699 but got back on to hit +1. :)

A. Snatch pulls 3, 2, 1; rest 2 min
B. Snatch balance 3, 3, 3; rest 2 min
+
Crossfit open workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

-

A: 225/245/275
B: 95/115/135 strict drop

Reps: 124 - I will hit the 21 round if we get this in the open. Rougher than I remembered it being. Far worse than the bd comp wod3 or that snatch/bj ladder we did a few days ago. Brutal one.

A. Power clean; build to a tough single
B. 3 min max reps power cleans @85% of A
+
10-->1 unbroken ladders
Power snatch 95/55#
box jumps 24/20

-

A: 285# - wasn't going for a PR, stopped there.
B: 225# x20 reps - After the wod, I realized I should have used 245#. I was a little slow on the first minute. Only had a timer with no visual clock so I was shocked how fast the first minute buzzed.
+
Time: 5:09 - bar was jumping around like a kangaroo today so spent a little time chasing it around. Had a brief redline warning flag on set 8 or 7 so took an extra breath. Kind of a grinder like our WOD3 last weekend.

A. Press 10, 8, 6, 4, 2; rest 2 min
B. Close grip bench press; 2-3x3; rest 2 min
+
3 rounds for max reps @90%:
2 min row
rest 1 min
1 min hand release push ups
rest 30 seconds
30 seconds toes to bar
rest 3 min

-

A: 125, 135, 145 (2pp), 155 (1pp), 175 (2pp): All static except where noted. Small push's added to get it moving.
B: 205, 215, 235# - took it easy here. shoulder hanging in there. don'w want to awake demons before the open.

Metcon:
Row: No rolling meters. Wanted 600m but shouldn't have coasted on the last 4 sec. Kind of deceptive rowing for 2 minutes and focusing on say a 1:35 pace. You feel the last 25 seconds.
626m - 1:35
620m - 1:36
598m - 1:39

PU: 37, 34, 29 - happy with this. pushups aren't my thing and the numbers were higher than I anticipated

T2B: 18, 16, 14 - Fell off the last round

Notes:
Haven't felt really powerful since the competition although MU's felt good yesterday.

A. Squat clean; 3 reps on the minute for 10 min @55-70% 1rm
B. Muscle ups; 2-3 perfect reps on the minute for 15 min
+
15-12-9
Squat clean 135/75#
CTB chin ups

-

A: 175, 185, 195, 205, 215, 225, 215, 215, 225# - Wasn't sure if it was a progression from to or if we pick the percentage. I did a progression but my math was off and round 6 started to feel heavy. 70% was supposed to be 220# so backed down a few and then back up.

B: Alternated between ring and bar MU's in sets of 3. Added a 16th round so I would end on an even number. Worked out a few efficiency issues. Both of these were on fire tonight.

C: 5:32 - For some reason I thought the rep scheme was wrong going into set 2 and almost quit. That mental side track took the wind out of the sails. Clearly I went into this unprepared.

Rest Day