"Flight Simulator"

Lots of DUs today

Time 14:55

Round of 50 took 2 tries

Round of 45 going down took 2 tries

All others were unbroken.

It was hard to tell how long to rest between efforts.

A Few WODs

Today

Bench Press

5-5-5

155-165-175

Yesterday

500m Row

3 attempts

1:32.8, 1:36.1, 1:38.4

The Day before that

4 Mile Light Run

And Before that

Deadlift

3-3-3

300-315-320

Annie 6:07 PR

And the day before that

For Time

20-15-10-5

KBS 1.5 Pood

Pushups

Rest 3 Min

20-15-10-5

40# DB Push Press

Box Jump 24"

Time 13:56

Swim Test

Swim test for Ocean Rescue Team

500m

8:08 (7 seconds slower than last year, but this was the first time I have swam in a long time)

Station WOD

3 Attempts at Max HSPU

4, 3, 3

For Time

100 Thrusters at 55#

100 Situps

Run 350m

100 Pushups

100 Squats

Run 350m

Time 23:54

Deadlifts

Deadlift 5-5-5

245-275-300 (PR)

First two sets were regular grip, last set was mixed grip. The last two on the 300# attempt were ugly, but got um up!

WOD

AMRAP in 15 min

5 DL at 225#

10 Burpees

200m Run

7 Rounds + 5 DL + 10 Burpees + 100m Run

Catch Up

Yesterday

The WOD was max Clean and Jerk. I had some major flexibility issues and just worked on the jerk. I got 170.

Today

"Tabata This"

Tabata Pullups, pushups, situps, squats

9-8-12-14 Total of 43

Station WOD

Yesterday

Deadlift

5-5-5

215-235-245

For Time

Double Unders 32-16-8-4

Burpees 16-8-4-2

3:05