Fatal Forty Running Lite

Considered doing Hildago but we will save that for another day.  Opted for Fatal Forty with a minor modification.  Instead of doing 400m runs before and after each movement we shortened it to 200m

Fatal Forty
40 Hang Cleans (95/65 lbs)
40 Pull-Ups
40 Deadlifts (95/65 lbs)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bar
40 Air Squats
40 Hang Snatches (95/65 lbs)
40 Double-Unders
40 Sit-Ups
40 burpees
40 Wall Balls (20/14 lbs)
  


 Start the workout with a 200 meter Run buy-in. After each movement Run another 200.
 Total time - 48:28

5k Row

5K row - Good selection for me to just build time on the rower and to make the 2k seem short. I was really dragging this morning so I was counting on warming up slowly to make me feel better.

Warm up - Fish Game
1395 points 1:59 pace - 1008meters

WOD 5 K 
1k - paddle
2k - 90 seconds paddle/recovery pace then 30 seconds at race pace
3k  paddle
4k - 90 seconds paddle/recovery pace then 30 seconds at race pace.
5k - paddle

Total time 19:17 - 7 seconds off my fastest 5k. 

Chipper

A) Handstand Skill Work (15 mins)
+
B) Partner Workout
2 Person Chipper    Did this wod solo.
200-DU
50-T2B
40-Burpees
30-Deadlifts 225/185
20-Cleans 205/155 185lbs

Much harder than I anticipated.  

Time - 20:32

Snatch - Bench - Row

After two rest days it felt good to get back in the gym.

A) Snatches For Time:
4x20 UB 75/55
*rest as little as possible


1- 54 sec
2- 2:44
3- 4:28
4-6:44
+
B) 19 EMOM
5-Bench Press (3030) @155 (probably went to light)
 Rest
Max Distance Row - Absolutely buried myself during the row.
Rest

1- 311m - 1:36.9
2- 318m - 1:34.3
3- 323m - 1:32.8
4- 291m - 1:43.0
5- 314m - 135.5

Total 1557m - 1:37.6
 90m of resting meters
 

Barbell Mile

I was considering taking today off but since Rob was out of town I would have screwed everyone out of working out.  Something long but not a complete beatdown.   Found Painstorm XII which was running and an empty barbell.   The WOD looked like this -

   400 meter Run     50 Back Squats
    50 Front Squats
    50 Overhead Squats
    400 meter Run
    50 Shoulder Presses
    50 Push Presses
    50 Push Jerks
    400 meter Run
    50 Hang Power Cleans
    50 Hang Power Snatches
    400 meter Run


I felt like this was way too much like movement right in a row so we changed it to this

400 meter Run
    50 Back Squats
    50 Strict Press
    50 DL
400 meter Run
    50 Front Squats
    50 Push Presses
    50 Hang Power Cleans
400 meter Run
    50 Overhead Squats
    50 Push Jerks
    50 Hang Power Snatches
  400 meter Run

Total time = 32:02

Row and EMOMs

Today was all about being able to settle into a pace and hold it and then make slight improvements every 500 meters.  I need to get better at not going out guns a blazing and then completely dying.  This has proven to not be a successful method for me in any cardio sport.   In running I am way better starting slow and coming on stronger.   Goal was to be even and strong.  No pauses or mini breaks.   The crew consisted of Bob and Dave.   We discussed target pace and got after it.

2 by 2000m

7:45 - 1:56.3 avg
1 - 1:58.8  s/r 26
2 - 1:57.3  s/r 26
3 - 1:56.4  s/r 26
4-  1:53.1  2/r 27

Rest 10 minutes

7:23 - 1:50.8 avg
1 - 1:51.5  s/r 27
2 - 1:51.4  s/r 25
3 - 1:50.9  s/r 27
4-  1:49.6  s/r 26

Stayed after to do the class which was just getting to the wod.  Had  I really understood the WOD I might have passed but by the time I realized it was both movements in the minute it was too late to turn back.

A) 10 OTM
10-Box Jumps
5-S2OH 135/95
 
In 2 rounds I only did 8 box jumps.  Just realized the wod was 3 reps not 5 of S2OH


Rest 10mins

B) 10 OTM
10-Pullups
3-Broad Jumps 8’/6’

Hang Squat Cleans

Back at COD.  Always good to be back with the group.    A very fun classic Crossfit workout.  First
time I have worn my lifters since I broke a bone in my foot.  I was surprised how good I felt during the cleans. Partnered up with Dave and Steve.

A) Hang Squat Clean
(Build to a heavy single in 20mins)
5-135lbs, 3-165, 2-185, 1-205lbs, 1-205lbs, 1-215lbs, 1-235lbs, 1-245lbs



B) 12 EMOM
Odd: 5 Hang Squat Cleans(75% of A) opted for @155lbs vs 185lbs
Even: 15 Wallballs 20/15