Failure

Warmup:
row 500 meters (1:44)
15 pvc pass thrus
10 back hip mobility
10 front hip mobility
10 squat stretches
handstand walk progressions

WOD: "Failure"
For time:
50 thrusters (95#)
At the top of each minute, complete 4 burpees.

I completed 30 thrusters and 24 burpees in about 6 minutes before getting sick and failing. Could not complete the workout.

RowRowRowRow

Warmup:
3x10 partner jumps
3x10 walking lunges
3x10 squats
3 laps of plank hand walk with your feet on a bucket lid slaloming the cones

Strength:
power clean technique (I did about 10-15 reps with 95# & 145#)

WOD: "RowRowRowRow"
4x 500 meter rows for time with substantial rest between efforts

1. 1:45.0
2. 1:54.0
3. 1:57.6
4. 152.2

I was happy to keep all four under 2 minutes, although I need to keep them all in the low 1:40's, but I will get back to that soon.

Progression

Warmup:
row a little bit
1x10 squats
1 squat clean (65#)
high knees
butt kicks
zombie walks

WOD: "Progression"
Get as many reps as possible in the time allowed:

• 5 minutes of rowing for max calories
• 4 minutes of squat cleans (65#)
• 3 minutes of pushups
• 2 minutes of box jumps (24")
• 1 minute of double unders

I mixed in some level 2 & 3 with the level 1 items due to my surgery restrictions. I did the weights/sizes listed above.

• 78 calories (1233 meters)
  
• 27 squat cleans
• 40 pushups
• 22 box jumps
• 21 double unders

Total = 188 reps

Assorted

Warmup:
3x10 good mornings
3x10 back extensions
3x500 meter row
Follow the Leader:

• 15 squats
• 15 box jumps
• 15 mountain climbers
• 15 situps
• 15 jump rope
• 15 pushups
• 15 lunges
• 15 something else i can't remember

WOD: "Assorted"

Three sets of 21-15-9 reps for time of:

• double unders
• squats
• situps

Time 5:19

This is obviously not the Rx workout at the gym for today. This was my first time back in since surgery and I needed to keep the strain down on my face. This rules out weights and hanging from bars. I will have to severely modify for a while.

Kettlebell

Warmup:
7 minute AMRAP of

• 10 box jumps (24")
• 10 lunges
• 10 jumping pull ups
• 10 situps

completed 3 rounds plus 10 box jumps

WOD: "Kettlebells"
5 rounds of 1 minute kettlebell swings. You must get 30 reps per round. Any missed reps garners a 3 pushup penalty. Choose kettlebell weight wisely.

1. 30 @ 1.5 pood
   
2. 28 @ 1.5 pood
3. 22 @ 1.5 pood
4. 25 @ 1 pood
5. 23 @ 1 pood

I missed a total of 22 reps so I had to complete 66 pushups. Since I am off for the next two weeks due to surgery, I completed an additional 66 situps.

Row & Snatch

Warmup:
partner jumps (3 sets)
snatch practice (45#)
snatch (2 reps @ 95#)
set of double unders

WOD: "Row & Snatch"
For time:

• row 1000 meters
• 30 power snatch (95#)

Time 8:13 Rx

Burpees and Stuff`

Warmup:
run 400 meters
shoulder mobility stretches using bands

WOD: "Burpees and Stuff"
For time. 10 rounds of 8 burpees + 8 pullups.
Rest 1 minutes between rounds.
Each broken set gets a 200 meter penalty per round to be paid at the end of ten rounds.

Time 34:19

I had 1200 meters of rowing to pay for. I also had to switch to jumping pullups in round 6 because I couldn't get myself over the bar any longer. I counted those as broken rounds.

Chipper

Warmup:
3x10 wall ball (20#)
3x10 burpees

WOD: "Chipper"
For time:

• 15 standing rope climbs
• 20 boxed hand stand push ups
• 30 box jumps (24")
• 40 pushups
• 50 squats
• 60 situps
• 140 singles (rope)

Time 21:24

First time back in a while.