Things Fall Apart

I really wanted to do the power snatch / 800m run workout posted for today... unfortunately, my body disagreed. My knee and shoulders weren't feeling 100% and I would really like to avoid another injury. As such, I just played around and warmed up with a bunch of fun movements: snatch balances, light power snatches, KB snatch to inverted KB shoulder press, light overhead squat, and pistols.

After some fussing around I settled on this as my WOD:

5 rounds of

3 weighted dips @ 26 lbs
3 weighted pullups @ 26 lbs
10 second L-sit

rest 3 minutes

L-sits are hard. I think I'll do them more often.

Intervals

WOD:

1 min Deadlifts (135 lbs)
500m Row Sprint
2 min rest
1 min Weighted Situps (32.5 lbs)
500m Row Sprint
2 min Rest
1 min DB Thrusters (35 lbs each db)
500m Row Sprint
2 min rest
1 min Weighted Dips (25 lbs)
500m Row Sprint
2 min rest
1 min Jumping Bar Squats (45 lbs)
500m Row Sprint

Keep track of total reps for each round. For every 15 seconds it takes to complete the row, subtract 1 rep from your score. Your total score is all of your reps added together (including subtractions from the rowing)

My scores:

13
1:45
18
1:45
18
1:51
8
1:47
28
1:44

Total reps = 85
Total row time = 532 seconds
Number of 15 second row intervals = 35.5

TOTAL SCORE = 49.5

Comments: This circuit was really awkward to do in the gym. It would be much better in a legitimate crossfit facility with enough people involved to count reps and keep time for you. Nevertheless, it was excessively fun... you know, in that lucidly recalling what you had for lunch kind of way.