Wednesday

30 Muscle-ups for time

9:57 (PR)

Tuesday

METCON

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Back extensions
Sit Ups

11:24

I did the first 21 power cleans with 2 breaks. The entire est of the WOD was completed unbroken. Not a bad one, Although I did do the sit ups last and they were supposed to be second. That may have been a factor, not sure.

Then I played with the jump rope, and managed to pull off 3 triple unders!!! They were not consecutive, but I nailed it. Now I need to focus on consistency and then TU's consecutively.

Monday

I did not have much time, and I have decided to stick to the Main CrossFit WOD this week. Or at least this cycle.

I had to alter the first WOD:
Original:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

My ability to do pistols is very limited, although I believ i can do this one with weight as RX I did not have nor did i want to spend a huge amount of time doing this, therefore losing the 'intensity' aspect.
So the MOD is

Run 800m
30 One legged squats (alternating)
25 sit ups
24 One legged squats (alternating)
25 sit ups
18 One legged squats (alternating)
25 sit ups
Run 800m

time 16:44

I probably could have finished a little faster. My mod version of this WOD was not very difficult. I am going to add Pistols as noted above into my strength or Max Effort workouts.