Sumo...Sumo...Sumo

Warmup:
3x15 situps
L-sits (hold for as long as possible working towards 30 seconds)
Sumo Dead Lift High Pull practice

WOD: "Sumo Dead Lift High Pull & Pullups"
3 sets of 21-15-9 reps of sumo dead ligt high pulls and pullups. Prescribed weight is 95lbs on the SDLHP.

Time (as prescribed) = 10:49 minutes

FRAN

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups

WOD: "FRAN"
21-15-9 sets of 95# thrusters + kipping pullups

Time 20:02 minutes

My time was bad, but this was the first time I had done the full prescribed FRAN. I think I was dehydrated as well since my head felt like it was going to explode halfway through the WOD. I finished it. I'm happy about that.

5x3 Back Squats

Warmup:
3x15 squats
2x10 pistol practice
2x15 kipping pullups
2x15 knees to elbows
2x15 situps
2x15 dips

WOD: "5x3 Back Squats"

1. 225 lbs
2. 245 lbs
3. 265 lbs
4. 275 lbs
5. 275 lbs

5 sets of 3 reps of back squats.

Ripped one of my callouses off during kipping warmups today. Left "kipping juice" on most of the equipment I used from that weeping wound on my hand. Evan said it was cleanup day, so no worries to the rest of you. I think the chalk soaked up most of it anyhow.

TABATA Something Else...

Warmup:
3x15 situps + back extensions
2x10 medicine ball cleans

WOD: "TABATA"
6 sets of 4 exercises (20 seconds work/10 second rest between sets). 1 minute rest between exercises. Total score = total reps.

1. Kipping pullups (8,6,6,6,4,4 = 34)
2. Pushups (10,10,8,8,8,8 = 52)
3. Situps (11,8,9,12,10,11 = 61)
4. Squats (14,10,11,11,11,18 = 75)

Total score = 222

David switched us from 8 sets to 6 sets. Today was the first time I actually did a WOD with kipping pullups. I had been doing them in warmup, but not in an actual WOD. I guess I broke the seal and there's no going back.

Where was Drew and Titus?

"Fran"

Warmup:
2x15 situps & back extensions
3x16 crooked pushups
Brazilian jiujitsu situps practice
3x10 per leg pistol practice

WOD: "Fran"
AMRAP in 20 minutes
10 kipping pullups/20 jumping pullups
10 65lb thrusters

PR: 9 rounds