My Gnolava

Kelly Buttercups Three rounds for time of: Run 400 meters 10 Box jump, 24 inch box 10 Wall ball shots, 14-20 pound ball Used a 20# ball. Elected to do the buttercup version because I wasn't feeling up to much of anything at all. I also wanted to compare with my previous buttercup scale. Prev buttercup: 20:07 This buttercup: 12:02!! WOW

Power snatch 1-1-1-1-1-1-1 reps Worked up to 125. Could have done more weight but was really not happy with my form so I just stayed there and practiced.

Grace 135# Clean & Jerks for time: 4:28

For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Used 65# 18:28

21-18-15-12-9-6-3 reps for time of: 95 pound Sumo deadlift high pull Lateral jumps, over 24" obstacle I used 65# and jumped over the bar. Not sure of my time - I think it was 8:58

Took a weekend break. 5 rounds for time: 12 pushpress (75#) 40m shuttle 10m turn 8 snatch (75#) 9:20 Did a mix of power and muscle snatches. Pushpresses were unbroken but on one set.

What I did: 15 Hang cleans @ 135 25 air squats Row 1000m 6:37 Feeling a little overworked so I kept it honest.

Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Total time was 27:20 - didn't measure each round but kept about a 2:10 400m pace til the end. Last 400m I did in 1:20 BOOM!

Three rounds for time of: 45 pound Sots press, 15 reps Handstand walk 15 meters 20 second L-sit hold Handstand walk 15 meters Said "no" to Sots press and Handstand walks said "no" to me. So what I did was this: Three rounds for time of:   75 pound pushpress, 15 reps   Bear crawl 30   meters   20 second L-sit hold   Bear crawl 30   meters 18:20

" Tom " Complete as many rounds in 25 minutes as you can of: 7 Muscle-ups 155 pound Thruster, 11 reps 14 Toes-to-bar What I did was this: AMRAP in 25: 3 pullups 6 thrusters (65#) 9 KTE Got only 6

Weighted dip 3-2-2-2-1-1-1-1-1 reps was prescribed. I did 1 rep 9 times. First rep with 2.5# second with 5 then no weight for the rest.

Scaled to 1/2 15 C&J @ 135 800m 5 Rope Ascents 800m 50 Burpees 29:17 Did the C&J in about 1:30 which is on target for my Grace PR of 3:30. As usual the hardest part was Burpees.

Push press 3-3-3-3-3-3-3 reps 95-115-125-135-145-155-175

Three rounds for time of: 15 Pushups 25 Hip extensions Run 400 meters 11:47

For time: 100 ft Walking lunge 25 Push-ups 25 Double-unders 15 Knees to elbows 25 Box jump, 24 inch box 15 Overhead squats, 65 pounds 15 L-pull-ups 25 Sit-ups 15:40 This was a drastically scaled version of the mainsite WOD. I also did more kipping pullups that L-Pullups.

Deadlift 5-5-5-5-5 reps 275-305-305-275-275 Kept this one kinda light.