My Gnolava

For time For i = 10, 1, -1 Jumping pullups Power/muscle snatches @65lbs 13:49 These negative ladders are always a mindscrew. Seems like super high volume at the beginning and then suddenly you are finished. I intend to do another workout at work. No promises.

10k on Airdyne 21:35 PR by 42 seconds

5 RFT 25 DUs 50ft Overhead walking lunges @25lb 16:24 Oh my...this was rough. I am amazed at my sudden lack of ankle pain *knock on wood.* I did have some major cramping in the groin on that side. I think this is from staying tight on the double unders.

For time: 21-15-9 Jumping Pullups Deadlifts @185 10:35 I did a couple of kipping pullups before I started, just to see if I needed to do jumping. I could have done them, but I'd still be working and not typing... The good news is that I can do them. Also, the jumping pullups were with a lower platform and were super easy.

AMRAP in 20 mins 10 hollow bridge to hollow body 4 pushups 20 shoulder taps (plank) 10 rounds. I was glad to see a bodyweight wod show up yesterday. It was knees to elbows and wall walks. I was wanting to do some hollow body work so this is my conversion of the wod.

I keep having issues with my SI, Achilles, leg situation. I'm switching to bodyweight workouts and mobility for 1 week. I will post what I do. After 1 week, I will reassess.

Clean and Jerk 7x1 155 165 165 165 165 165 135 This left leg/hip/ankle thing is really holding me back. I couldn't drop into a split on the jerks.

With a running clock, every minute perform 1 lift and add 10 lb.  Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. Post heaviest load for the snatch, clean and deadlift. Snatch 125 Clean 185 Dead 285 This was a fun one. I probably could have gone further with the deadlift, but I'm being cautious with my SI. 

Nate (scaled) AMRAP in 20mins 2 pullups 6 pushups 8 DB swings (55lbs) 12 rounds

Snatch 6x2 95 - 95 - 115 - 115 - 115 - 125 These were awful. My left hip (the same side as my troubled Achilles tendon) was not mobile enough to get me into a deep split. Oh well...

3 RFT 15 push jerk 1pd (2 kb) 40 side straddle hops 15 stepups 1pd (2 kb) 40 side straddle hops 17:56 This was way more difficult than I anticipated.

3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of sit-ups 1 minute of hang power cleans Rest 1 minute 164 rounds.