"Sophia"

10-9-8-7-6-5-4-3-2-1 squat clean thruster 85#

50-45-40-35-30-25-20-15-10-5 double unders

16:43

Happy birthday sweet Sophia!

Last year I guess I was going to attempt this at mens weight (115#) but I ended up at 105#. It took me about 30 minutes. I remember hating it. This time I went 85# just because it was easier to load the bar that way. My form was crap. Forward, and muting the hip to save time.

9 min AMRAP

3 muscle up

4 deadlifts #205

3 HSPU

score 0

11 min AMRAP

3 KB snatch #53 per arm

4 burpee pull up

3 KB TGU #53 per arm

score 1 rnd and 3 tgu?

Well. It was one of those days. I don't know what it is about the muscle up but I seem to let it define my athleticism. I let it totally ruin my day that I still could not knock out even one. It's so annoying that I can rip out a sub 4 Fran but I cant easily perform some of the gymnastic skills. I didn't even give a thought to the 343 that this was for. Shame on me. It took a lot for me to get over myself long enough to at least give Meri the credit she deserves for completing her first RX mu WOD. MERI!! It was so awesome to look over and see you fighting through all those MUs not to mention super heavy deads! It was the only thing that kept me wanting to try.

I need to break this mental barrier and get back up on those rings real fast. I'm planning my attack right now.

"Fran"

21-15-9

Thruster 65#

pull up

3:36

previous PR around sectionals this year 3:32. Went crosseyed, legs are toast....still

Thanks a bunch, Ash.

10-1

burpee

wallball (14#)

ring dip

box jump

25m overhead lunge (25# plate)

I felt like death after the round of 9!? I dont know if it was the WOD or if I just suck arse. Ash said someone at his box did this WOD in 30 mins at 50m overhead lunge?? Unfathomable. It felt like we were working out in a bathtub today and I was not happy about it. Also my ring dips were even more lame than usual. Not a good day for me.

Fri:

5rft

250m row

21 KB swing

12 pull ups

Swings felt like 500#. Back was not so happy about it. Finally taking the rower up to 10 on the damper setting. Nice to have my old stroke back. Got a good size rip from the pullups but over all it went ok.

Sat:

Matt Baird is in town! Sadly I had to walk away from the "daniel" peer pressure so I could heal my hand by Tuesday. Worked on muscle ups and split snatches. Muscle up has still not returned since the back issue, but I will get it. Hopefully before iron curtain.

21x TGU alternating hands 34# KB

10x r arm sots press 15# db

10x l arm sots press

15x TGU

8x r arm sots press

8x l arm sots press

9x TGU

6x r arm sots press

6x l arm sots press

18 something

Rest Day!

Had a great day. Took rest seriously. Manicure, Troy time, and finally had a chance to wash my car and clean the house some.