3 rounds of:
A new round begins every 4 minutes of:
400 M Run
10 Power Clean and Jerks (135/95)
Rx’d + (155/105)
1) Every minute on the minute for 10 minutes:
Even minutes-6 Hang Power Cleans to Push Press
Odd Minutes-Max reps Strict Pull Ups (overhand)
2) 8 rounds of:
Tabata Weighted Plank Hold (45/25)
CrossFit Games Update Show-Video
Fittest Woman on Earth: Samantha Briggs-Video
CrossFit Games 2013 Award Ceremony-Video
“It isn’t hard to be good from time to time in sports. What is tough, is being good every day.”~Willie Mays
Pre-WOD 135lb & 5PU’s/rd
WOD 135lbs
SWOD: 65lb/PU w/blue band (10,10,10,7,7 reps)
WOD:55lb
SWOD 75/85 lbs. 5-6 PU no band, had to kip a little
WOD 75 lbs first 2 rounds….was “dying” and went down to 65
Taking a barbell with me to Guatemala next time.
SWOD 65lbs/5 pull ups 1st few rounds with red/purple bands last few green
WOD 55lbs
WOD Sub – AMRAP in 12 – 200M Row/10 DL (185)/10 BXJ (20″) – 3 Full
SWOD Sub – for 10 minutes:
Odd Minutes – KB High Pulls (from box) – max reps for 30 sec
Even Minutes – max reps JR Singles for 1 min
SWOD 135 HPC / PU’s 5/3/5/5/2
WOD 135
SWOD 125
WOD 400m/300m×2 @95
SWOD 135 PU 6/5/4/4/4
WOD rx
SWOD: 115/ PU: 10/8/6/7/7
WOD: 115
SWOD @ 125
WOD @105
SWOD @65 w/ 5 pull ups + a “little” kip….
WOD @55 total time with rest ~ 11:06 (forgot to count each split)
SWOD @ 115lbs
WOD @ 105lbs
oh yeah pullups 2’s and 3’s strict
SWOD 100 PU strict 5/5/3/3/3
WOD @95
SWOD @ 55, 6-8 strict PU w/ purple band
WOD @ 55
SWOD-75lbs
WOD- 65lbs & 300m run