G.I. JANE

Warmup:
15 squats
run 1 lap
30 walking lunges
run 1 lap
15 knees to elbows

WOD: "G.I. JANE"
100 burpee pullups for time

Time 17:45

This one was tough. Check out the video below for an example of what I did today.

Burpee - Pullup - Kettlebell Swing

Warmup:
2x15 overhead squats
2x15 pushups
2x15 situps
2x15 back extensions
2x15 arm swings
2x1 sampson stretches

WOD: "Burpee - Pullup - Kettlebell Swing"
4 rounds for time of:

• 10 burpees
• 20 pullups (I subbed 20 65# push press)
• 30 kettlebell swings (35# Rx - I used 45# kb)

Time 19:11

subbed 65# push press for the pullups in anticipation of GI Jane this week – trying to save my hands for that

in addition, I upped the kettlebell to the 45# KB (Rx was 35#) to try to get an equal amount of work that I lost doing push press instead of pullups

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5x3 Deadlift

Warmup:
3x15 kettlebell swings
3x10 burpees
10 hurdle drills (over/unders)
deadlift practice
rope climb practice

WOD: "3,3,3,3,3 Deadlift"

1. 315#
2. 365#
3. 385#
4. 315#
5. 315#

Topped out at 385# and dropped down to 315# to finish out my sets. Maybe I should make sure I get up and eat before heavy lifting going forward. It might help my energy level.

AMRAP in 20

Warmup:
3x15 situps
3x15 squats
rope climb practice
muscle up practice

WOD: "AMRAP in 20"
AMRAP in 20 minutes
1 round:

• 15 wall ball shots (20# ball)
• 10 box jumps (24" box)
• 5 pullups

8 rounds as Rx

That works out to 120 wall ball shots, 80 box jumps, & 40 pullups. I think I could have squeezed in one or two more rounds if I had eaten well this weekend, which I didn't.

5K

Warmup:
1x15 pullups
1x15 pushups
1x15 back extensions
1x15 situps
1x15 squats
1x15 knees to elbows

WOD: "Run 5K"
Time 38:33

It was freaking hot, but I finished.

Death by Thruster

Warmup:
2x15 kettlebell swings
2x15 back extensions
2x15 ring dips
muscle up practice
rope climb practice

WOD: "Death by Thruster"
Perform 65# thrusters as follows:

1. 1 rep 1st minute
2. 2 reps 2nd minute
3. 3 reps 3rd minute
4. continuing on until you cannot complete the required # of reps in the minute

13 rounds as Rx

That equals to 91 reps of 65# thrusters. This was definitely turning into a cardio exercise for me although my arms were starting to turn to jelly towards the end of the 13th round.

Presses

Warmup:
3x15 pullups
3x15 situps
3x15 pushups

WOD: "Presses"
shoulder press (3x3)
push press (6x6)
push jerk (9x9)

SP 135#/145#/155# (new PR - 3 rep max)
PP 165#/170#
PJ 170#