Wednesday 3 piecer

Wod 1:
8 minute amrap
20 double unders
4 front squats (185#)
no rack for the squats, had to clean it every time....good motivation to get 4 unbroken!  I got through 5 rounds plus 3 squats.

Wod 2:
4 rounds for time
10 toes to bar
10 burpees
took me 5:12

Wod 3:
8 minutes: 30 seconds of situps/30 second plank hold (no resting)

"ABBATE"

Hero wod in memory of 9/11

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

"Abbate" - for time:

1 mile run
21 clean and jerks (155#)
800 m run
21 clean and jerks (155#)
1 mile run

took me 32:44.

Monday Morning Action

2 squat-snatches E.M.O.T.M. for 8 minutes
built up in weight every 2 min.  (95-105-115-125)

then: "Helen"
3 rounds
400 m run
21 KB swings (53#)
12 pull ups
took me 10:47

CFT & a Wod

CrossFit Total
1RM of Backsquat, strict press & deadlift (in that order)
We gave ourselves about 25 minutes to complete, I got 745#. (275/135/335)

Then, 8 min AMRAP
10 KB swings (2 pood)
15 box jumps (24")
30 situps
I got 3 rounds plus 26 situps in the 4th.

Sweat out the holiday weekend

5x5 push jerks (start light build to medium weight)

16 minutes:
12 burpees on the even minutes
8 ring dips on the odds

This was a good one, by the 8th minute you'll be hurting on those burpees.

Saturday gym wod

Ran 2 miles, 1st at warmup speed, 2nd at pace...finished both in 15 minutes

5 rounds of 8 strict pullups

10 dips on the minute for 10 minutes

3x10 dumb bell extentions, lat raises, lat pulls