3 a day Thursday

Wod:
5 rounds for time:
-5 squat cleans  (45kg)
-10 pull ups
-200m run
My time= 8:30

Another fast and light workout in the morning as we are still working on our squat clean technique. We spent the first 15 minutes working on this, with everyones form looking better at the end. A goal of mine for quite some time now has been to do a wod without stopping, from GO to the very last rep without a 'breather'. 3 rounds in i was thinking this could be it, i was feeling good. For some reason on my fourth set of pull ups i dropped off the bar after 5..?!? i had more in me yet for some unknown reason i dropped off. was not impressed with myself.

Strength & Power:
5-5-5
-shoulder press                          (40kg)
-back squat                               (85kg)
-weighted chest to bar pull up    (bodyweight- fail)
-deadlift                                     (90kg)

We have this new strength & power programme; every Monday and Thursday we do 3x5 reps of the above movements with the same weight the entire session. If you were able to complete the entire 3 sets of 5, then next session you would bump up the weight. If then you weren't able to complete all 3 sets, you would keep that same weight on until completion. This was my first session so i went light to get a feel of where i was at and to set a base. All movements felt fine, except the shoulder press was actually pretty close to my max (weak area of mine) and the c2b pull ups i failed on the last rep of set 2 with my bodyweight. can't wait to see some improvements!

100's wod:
100 wall balls for time:
My time: 5:38   (9kg/9')

Did this late at night in my folk's garage with some heavy music in my ears. It felt great, but the hardest part was trying not to wake the neighbours, everytime i wanted to drop the ball i had to catch it and gently place it down... hard to do by the 70th rep!