C Shift

3 Rounds for Time of:
15 Clean and Jerks 115#
15 tire burpees
15 knees to elbows
Carry a high-rise pack up and down 4 stories.

21:33

This was a fun WOD. The original plan was to have 2 teams of 2 and an AMRAP with 30 cleans, 30 burpees, 30 kte, and 2 stair ascents. The Truck had to go to IST, so it was Ernesto and I head to head. I enjoyed incorporating Firefighting movements into the WOD and performing the workout on the grinder.
This was the set up:

Strength:
295# Deadlift 5 x 3

WOD:
Modified FGB (1 min of work at each station with 1 minute of rest at the end x 3)
45# Kettlebell
24" Box Jumps
Double Unders
75# Push Press

I didn't count my reps because I was helping coach 3 other guys through the WOD. I used a leather jump rope and it seemed to help with my double unders.

Dead Under

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

15:04

miserable

Hokey Pokey

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

12:50
I did a couple of toe taps in my last round of Pistols and couple of kips to get my chin over the bar in the L-pull-ups. I felt this in my lower back, biceps, and just above my knees.

Hang Cleans & Double Unders

For Time:

95 pound Hang Clean, 10 reps
20 Double Unders
95 pound Hang Clean, 9 reps
20 Double Unders
95 pound Hang Clean, 8 reps
20 Double Unders
95 pound Hang Clean, 7 reps
20 Double Unders
95 pound Hang Clean, 6 reps
20 Double Unders
95 pound Hang Clean, 5 reps
20 Double Unders
95 pound Hang Clean, 4 reps
20 Double Unders
95 pound Hang Clean, 3 reps
20 Double Unders
95 pound Hang Clean, 2 reps
20 Double Unders
95 pound Hang Clean, 1 rep
20 Double Unders
11:25

I designed this WOD to target DU's under an anaerobic condition following a dynamic movement such as the Hang Clean. I started off with 135 pounds, but didn't keep active shoulders and felt a pinch on my left shoulder. Dropping the weight to 95 pounds kept the intensity up and allowed me to focus on my DU's.

2011 Sectional WOD

10 Minute AMRAP
30 Double Unders
15 Power Snatch

My DUs were completely miserable. My first set started off all jacked up and didn't get much better from there. I ended up with 3 rounds plus 30 DUs and 10 Snatches. I wanted at least 4 rounds. I did my best, but I'm embarrassed that I don't have Double Unders. This is how Mikko must have felt during the Deadlift, DU, Pistol WOD of the 2010 games... HA!

Weighted Pull Ups

1-1-1-1-1-1-1

25#-50#-75#-85#100#-111# (PR)

The last one felt like my ribs were going to explode. I think I could have done another 5#.