HSPU, KB swings, GHD situps

Max rounds and reps in eight minutes of:

4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

7 rounds + 4HSPU

Last time back in February, I got 7 rounds + 4 HSPU + 1 KB swing so I was short of a PR.  I know why.  The GHD situp stand sliped where it would not hold my feet.  Some one else did not latch it correctly and I had to stop and fix it.  I also did an extra HSPU in my 7th round for some reason.  Has those things not happened I think I would have PR'd but not by much.  I did this thing straight though without any breaks.  I just have to get faster with each exercise, especially GHD Situps.

Dumbbell Thrusters and Rope Climb

Complete as many rounds as possible in 12 minutes of:

35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

10 rounds + 1 Thruster

Went a head and did 11 total rounds.  Started at a good pace and had 4 done in three minutes but really struggled mentally between minute 4 and minute 7-8.  I got it together and did one a minute for the last 4 or so. 

"Lumberjack 20"

20 Deadlifts (275lbs) Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Time 30:24

I really took my time with the deadlift (Five minutes) just to play it safe with my back but it was just fine.  I started real slow on this one and ended much faster since I wasn't gassed.  My goal was under 30 and I know I can get it next time.  The dead lift was slow and steady and the Chest to Bar Pull-ups had a break but everything else was unbroken.

Snatch

Snatch one rep every minute on the minute for 15 minutes

135
135
135
140
140
140
145(F)
145
145
150(5)
150
150
155(F)
155
155

Went ahead and tried 160 a few minutes later but failed.  I wanted to try again but was out of time.  However, old PR was 150 so I am ok with this.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

2:44 (I was counting by 10 lost track and did an extra 10 to be safe,Pretty sure I did 60)
2:34
2:33
2:27
2:34
Total time working out 12:52

I was using the online stopwatch and the computer screen saver popped up between the 2nd and 3rd round.  That messed me up and I started the 3rd round 35 seconds late.  Other than that, I am very happy with the WOD.  I switched to butterfly kips on the pull-ups and I know that saved time.  I still struggle through the sit-ups but I am getting faster.  I took 35 seconds of my PR but I also accidentally got 35 extra seconds rest so that balanced out.  However, I did do 10 extra squats in the first round so I am satisfied with calling this a PR.

May 6, 2010
2:41
2:48
2:41
2:41
2:38
Total time working out: 13:27
Sept 23 2009:
2:51
2:54
2:41
2:59
2:57

Muscle-ups, Handstand push-ups, Burpee pull-ups

Five rounds for time of:

3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Time - 24:50

I had to do 7 normal muscle-ups and 12 handstand push-ups but I was a lot closer to doing the muscle-up Handstand push-ups than I thought.  I tired my shoulders a bit trying and it affected my time.  I know I can do this one faster. 

Squat Clean and Jerk

155 pound Squat Clean and Jerk, 30 reps


The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Time - 9:22

Not very fast but pretty steady.  Made sure not to cheat on form.