CFFB type stuff . .

Warmup

500 meter row
3 rounds
7 pullups (just one since pullups appeared in wod)
7 kte
7 pushups
7 ghetto back xtn
7 squats

Then

Hang power cleans: 5x3 75/95/115/115/115 found I could do hang cleans, lifting from floor problematic.

Then three rounds max strict pulls: 9-6-6

Wod: Every 30 seconds for 10 minutes: do one power snatch (65-75% of 1rm) and 1 40lb ball slam

45lb hang power snatch/1 pood power swing

Scaled down to see how the back would hold up. Couldn't reliably pull from the floor so just left the bar on some blocks. Good times . .

Nuttin from nuttin leaves nuttin . .

Rest

Humilations Galore: Pullups/box jumps, oh lunges

Warmup:

row 500 meters, one lap around block (1/3 mile)

3 rounds (skipping two rounds pullups)

7 pullups
7 kte
7 back xtn
7 pushups
7 squats

(work capacity shrunk mightily in the last two months, building volume week by week, slowly)

Shoulder press:

3x5x90

Then

3 rft, 45 second rest between rounds

20 oh lunges w/45lb plate (10 each leg)
10 rotating box jumps (Jump and turn landing facing 90 degrees to right/left, 5 each way)
10 strict pullups

2:38/2:48/3:46 . . . yeah . .

Then 100m one handed farmer carry each hand 50m

Yay! Deadlifts! Other junk!

Picked up a CFFB wod

5rmax deadlift

Simply warmed up then did the 5 deads at 75lbs.

It's not a lot at all. But since thrashing my back, it's the first deads that I have done without pain. I didn't like the pissy weights, but the lack of pain was nice.

3 rounds max ring rows

15
10
5

I sense a pattern . . .

Then

8x 25 yard high handle prowler pushes rest 60 seconds between rounds.

Since I wasn't sure what I could do on these and I have been consistently overestimating my abilities, I left the weight off, the prowler is about 95lbs anyway.

Ended up being too light but I know I can do 8x.

Times: 10.5/9/8.8/7.9/? timer operator malfunction . . /9.7/9.3/9.9

Then because that wasn't hard enough $out with 25m down and back low handles

Hill Sprints

I don't know why I didn't post this earlier.

Anyway:

8x Hill sprints

Probably 20-25 meters but very steep.

No time, just charge up the hill at 80-90% then trot back down.

Seriously? That long? Thruster Wod . . .

W/U

3r

6 pullups
6 pushups
6 kte
6 squats

Thrusters:

2x each rep

65
85
95
105
115
125
135
145 x1 (f)

Then 10x95lb front squat. Wanted 20 but at 10 I got a tweak in the hamstring and called it off. So did 25 air squats.

3x8 Good mornings
@
65/75/85

And rigged up a way to do back xtn 1x15