Strength work and sumo/rings

WOD:

Strength

• Hanging Clean 3 sets of 3 reps
• Clean 3 sets of 2 reps

Rest a few minutes

• 7 Sumo Deadlift HighPulls 115 lbs/ 75 lbs
• 7 Ring Dips
• 7 Rounds

Time = 7:47 lifting at 105lbs

Squat cleans and 200 m runs

Hopper Deck Thursday wrought:

• 10 Cleans* @ 115 lbs/ 75 lbs , Run 200 m
• 9 Cleans , Run 200 m
• 8 Cleans , Run 200 m
• 7 Cleans , Run 200 m
• 6 Cleans , Run 200 m
• 5 Cleans , Run 200 m
• 4 Cleans , Run 200 m
• 3 Cleans , Run 200 m
• 2 Cleans , Run 200 m
• 1 Clean , Run 200 m

*This is a full squat clean from the ground

Time = 18:48

Starting to feel like myself again.

Note: We did a WOD like this back in November, but with 95lbs; I completed it in a time of 16:32.

Heavy squat cleans, ring dips and squats

Today's WOD: Five rounds of:

• 20 x Squats
• 12 x Ring Dips
• 8 x Squat Cleans (135 lbs)

Time: 15:25. Enjoyed this one. Well, as much as these things can be "enjoyed."

Max cleans

We did max cleans today (we could do either power cleans or squat cleans). I maxed out at 175lbs (PR).

Followed by:

• (15 x walking lunges, 15 x pull-ups (chest to bar), 15 x kettle bell swings) x 2
• (10 x burpees, 10 x knees to elbows, 10 x push-ups) x 2
• (20 x sit-ups, 20 x squats, 20 x double-unders) x 2

Time = 13:51. My double-unders are definitely improving.