Runnin' on...

3.5 miles, didn't time it. Felt like 10 minute miles except for more like a 7:00 for the last half mile...

Sunny, 8°.

A different total, doubleunders, back extensions

Warmup:
CFWU

WOD:

Clean, 1 rep max
Bench Press, 1 rep max
Overhead Squat, 1 rep max

Cleans at 205, 215, 225(f)
Bench at 225, 235(PR!)
OHS at 145, 165, 185(PR!)

Buyout:
3 rounds, for time, of:
50 double-unders
50 back extensions
12:01

BW: 188

G.I. Jane

Warmup:

CFWU

WOD:
100 Burpee pull-ups for time

18:36. Hard.

Buyout:
Buncha GHD situps

BW: 187

Post-layoff Grace

After about 10 days off, finally got a chance to work out again.

Grace
30 reps, clean and jerk 135 pounds, for time.

Finished in 5:36, which is a new PR by 40 seconds. I dunno where the grunt for this one came from, but I'm pretty stoked about the time.

Michael type thing...

Warmup:
CFWU

WOD:
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

20:01, runs in the 1:35 range.

Buyout:
Clean and Press
135x3
145x3
155x1
135x3

BW 188

Angie, Deads

Warmup:

row 500M, 1:39

WOD:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Angie, as always, is a cast-iron bitch; 26:01.

Buyout:

A handful of heavy deads while still breathing really hard from Angie:

225x5

275x3

315x3

365x1

385x1

5K row

Warmup:
CFWU

WOD:
Row 5K

5K@20:12

Buyout:
+10,-1 bench

135x8
145x7
155x6
165x5
175x4
185x3
195x2
205x1
215x1

BW 188

1RM Snatch

Warmup:
CFWU

WOD:
1x7 snatch

135, 145, 155, 155 (PR!), 135, 135, 135

Form still ugly, but improving. Moving towards bodyweight.

Buyout:
Clean and Jerk 135, full squat cleans, maybe 10, just for practice
4 minutes jump rope drills

BW 191

Cindy

Today was supposed to be one-rep-max snatch day, but I sorta felt like some punishment would be a good thing - did Cindy instead.

Warmup:
Row 500M @1:51

WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 pull-ups
10 push-ups
15 squats

Managed 13 rounds. Off my PR of 16 rounds, but it felt good just the same.

Buyout:
Didn't bother. I figured Cindy was enough.

BW:191