Friday's WOD was:

Pullups

3-3-3-2-2

Ring Dips

5-5-5-5-5

All pullups were unassisted. First two sets of ring dips were supported by a bench, but the last three were supported by a person, which made it harder. Ankles were pretty tight by the time I got to the end of the dips, so I didn't do the double unders.

Today was:

4 Rounds for time:
10 Deadlift
10 Front Squat
10 Hang Power Clean
10 Push Jerk

17:something

Did the first round at 80 lbs, but stripped down to 75 for the rest. Felt terrible during the workout, but also felt like I took too many breaks...

Drove down to Williamsburg today in the afternoon, and am now suffering from some serious workout/drive-related soreness. Iced my butt and right quad this evening, and it felt somewhat better, but wow.

Monday was a planned rest day. Tuesday turned into one because I worked at the bike shop all day and my feets were hurting. Wednesday I did a frisbee workout called Snertz with a teammate. Basically, Snertz is a bunch of agility and short-distance sprinting drills. I kind of wished I'd worn my cleats for it, since we did it on grass, but I felt pretty good throughout. Perhaps next time I'll time it to get a better sense of how long the workout takes...

Saturday was frisbee practice, so no additional WOD. I may do 2-a-days at some point, but I'm not quite ready for it yet.

Sunday's WOD was

21 hang snatches, 55 lb
15 situps
15 hang snatches
30 situps
9 hang snatches
45 situps

11:07

I decided to go the full squat depth snatch route, even though lots of folks were doing the power snatch in my class. Figured it would do me good to get the practice in on a high rep snatch workout, and I actually felt pretty good throughout, other than my grip going all to hell by the end.

I still felt pretty beat up on Thursday, so it turned into a rest day. Friday's WOD was:

4 rounds
9 24" box jumps
6 85# squat cleans
3 hspus (w/ help of blue band)

8:46

Squat cleans were definitely the biggest challenge. Rx'd is 95#, so it's not that far away. HSPUs were probably a little too easy - maybe next time I should try a slightly harder way of doing them.

Tough day today. Didn't feel good going in (legs still feel kinda dead), and my performance reflected as such:

Deadlift
5-5-5

rest

50 burpees for time

185-195(f)-185

3:04

Don't think I've done 5-5-5 before, so I guess it's a personal best. Still didn't feel great about them, though - I think I may have lost some strength over the past few months. Beat my last 50 burpee time by 2 seconds, and still think I could have done better. I need to remember to avoid taking any rests, and just power through - keeping moving the entire time is better than burning out and having to rest.

Saturday and Sunday were spent in Charlotte, NC, at my first serious ultimate frisbee tournament in over 2.5 years, and there was plenty of sprinting to be had, so they both count as workout days. Sore does not adequately describe how I felt on the Sunday evening drive home.

Tuesday's WOD was:

For time:
25 Thrusters, 65 lbs
30 Pullups
15 Superman
15 Situps
15Thruster, 65 lbs
20 Pullups
30 Superman
30 Situps
5 Thruster, 65 lbs
10 Pullups
45 Superman
45 Situps

18:20

Once again, pullups were the limiting factor.