WOD

13:01

Four rounds for time of:

Run 400 meters
50 Squats

• Back in ATL after three Rest Days due to travel
• Nasty little workout.
  

CrossFit Total

405kg (672lbs)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

• 120kg - 65kg- 120 kg
• PR by 20 kg
• Last WOD in Baghdad
  

Angie

22:32

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

• Sit-ups are A bitch after push-ups. Not nearly as strong as I thought I would be.
• New PR by 4:04
  

Rest Day

Rest Day!

Just what the doctor ordered. I was dreading the third day in this cycle as I'm pretty beat up. I woke up to find that it was an "out of cycle" Rest Day.

Taking full advantage.

My WOD

2 Mile run in treadmill at approx. 6min/miles @ 3%

• Pretty tore up from yesterday's tri-WOD
• Back is sore from deadlifts so opted out of today's squat-cleans
  

WOD

20:52

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

• Fran 5:21 (PR)
• Deadlifts/Burpees 12:11
• Did 10 reps of Deadlifts by mistake. Extra credit!!!
• Run 3:20 on treadmill at 12% grade
  
• 
  

Rest Day

This is my last Rest Day in Baghdad. I plan to do 5 straight days of CF and then travel back to the States on the 6th day, using that as a Rest Day

My shoulders, arms and back are sore from the heavy upper-body week.

WOD

14 Rounds (PR)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

• Old PR was 11 rounds
• Did a lot of kipping
• 105 Pull-ups
  

WOD

DNF

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

• DNF after 2.5 rounds
• Late afternoon WOD at 1630.
• Pwr Clns killed me.
  

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP(Kg) 50-55-60(PR)-65(f)-60
PP(Kg) 50-65-70(PR)-75(f)-70
PJ(Kg) 60-65(PR)-60-60-60

• PRs in every movement