As many rounds in 25 minutes of:
5 DB Deadlifts, 15kg each side
5 DB Hang power cleans
5 DB Front squats
5 DB Push presses
5 DB Push ups
5 Burpees
200m Run

Must conquer the 15kg dumbells or else they will bury me on comp day. I hate presses. Asian traps and shoudlers don't do me any favours in this category!

3 rounds for time of:
21 Wall balls, 6kg
15 KB Swings, 20kg
9 Strict press, 25kg

Getting better at those wall balls. Now I need to start working on my HSPU and presses.

As many rounds in 30 minutes of:

Deck of cards day

Helen goes overhead

3 rounds for time of:
400m Run
21 KB Swings, 16kg
12 Pull ups
6 Overhead squats, 35kg

Yesterday was a harder version of Fran, today a harder version of Helen. My two least favourite benchmarks.

Accomplished 40kg OHS today!

Skill:
5 reps of max. holds for L-sit

WOD:
4 rounds for time of:
15 Thrusters, 30kg
15 Ring dips
15 Pull ups
200m Run

This WOD is going to suck. The 30kg thrusters will feel heavier than ever and I will definitely struggle on the ring dips, a movement I used to be quite good at. It has been extremely demotivating to see how much weaker I have gotten in a lot of exercises. 100 squats are no longer a walk in the park, 30kg cleans feel like 40kg cleans from 3 months ago, 16KB swings feel like how they did 7-8 months ago.

I've got to stay focused. I still love that pain I feel during the WOD, but I now hate the fustration that is currently lingering around when I'm not hitting the times and weights I want. I once was good at channelling my anger, fustration and annoyance in a workout and I've got to find that connection again.

Fight Gone Bad

3 rounds for a total number of reps of:

Row (cal)
Sumo deadlift high pull, 25kg
Wall balls, 6kg
Push press, 25kg
Box jumps
213

Each station, the total number of reps are counted over 1 minute. After the 1 minute is up, move to the next station. After completing the one round, take 1 minute rest before starting the next round.

21-15-9 reps for time of:
Pull ups
Ring push ups
Clean and jerks, 30kg
200m Run

Disappointing workout. Pretty much demonstrated how much strength I lost over the six weeks of not training. Got to get back on it.