Dirka Dirka WOD

6 rounds for time of:
30 Squats
12 Chest to bar pull ups
5 Clean and jerks (55lb)

10:48 (no real pullups)

ROAD KILL

Run 400m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Burpee Broad Jump 25m
Walking Lunges 25m
Burpee Broad Jump 25m
Bear Crawl 25m
Run 400m

12:28

Run SDHP Thruster

Front Squat
5-5-5

65-95-105LB PR

Run 400 meters
21 Sumo deadlift high-pull (45lb)
21 Thrusters (45lb)
Run 400 meters
15 Sumo deadlift high pull
15 Thrusters
Run 400 meters
9 Sumo deadlift high pulls
9 Thrusters
Run 400 meters

Rx'd 17:17

Big Jake

* MRI appt. Thursday. I finally get answers on how to go about healing my shoulder*

Run 200M
1 Squat Clean
10 Pull ups
Run 200M
2 Squat Cleans
9 Pull ups
Run 200M
3 Squat Cleans
8 Pull ups
Continue this pattern until:
Run 200M
10 Squat Cleans
1 Pull up

did 75LB until round 8 Cleans- 2 Pullups
than did 65Lb

30:15

Pullups were from the ground and reversed because of the shoulder

Squat Clean Situp

warm up
Barbell Bear
5 rounds (35lb)
1 deadlift
1 hang power clean
1 front squat
1 push jerk
1 back squat
1 push jerk

WOD
Complete as many rounds in seven minutes as you can o:
10 Squat cleans (65LB)
20 Sit-ups

3 rounds Rx'd


*Doctor is putting in for an MRI on my shoulder. Hopefully will get an appt soon*

2010 CF SW Qualifier Row OHS Run

Row 1000M
30 Overhead squats (35lb)
Run 1200M

13:58

2010 CF SW Qualifier Helenish

3 Rounds for time of:
50 Double unders
21 KB swings (1 pood)
12 Pull ups (assisted green band. Shoulder is still messed up after a month. Going to the doc on Wednesday)

13:35