WOD - 081124

21-15-9
medicine ball cleans (20#)
one-arm lunges (15# dumbbell)
pull-ups
wall ball (20#)
mountain climbers

for time

time: 17:57

Gassed during pull-ups in first round. Did sets of 5 in second round. Still need to work on pushing harder.

WOD - 081121

10 thrusters (95#, sub'd 65#)
10 pull-ups
AMRAP in 20 min

total: 7 rounds + 10 thrusters + 1 pull-up

back really sore today

WOD - 081119

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Results:
wall-ball: 28-18-15
SDHP (sub'd 65#): 17-10-10
box jump (had to step-up on last two rounds): 15-13-13
push press (sub'd 65#): 10-10-10
row: 10-9-11
total: 199

WOD - 081117

Missed all of last week due to illness. Also, injured my back over the weekend digging fence posts, so I was only 60% or so for this one:

"Tabata Row"
Tabata intervals of the following:
rowing (on Tillman's new C2 rower!)
jump rope
kb swings (sub'd squats due to back)
sit ups

totals:
rowing: 48 cals
jump rope: 290(?)
squats: 95(?)
sit-ups: 80

WOD - 081106

"Michael" (modified)
800m run
30 back extensions
30 sit-ups
30 push-ups
3 rounds for time

time: 26:06

felt good cardiovascularly; back extensions and push-ups slowed me down in last two rounds (broke each into sets of 5)

WOD - 081105

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Total: 12 rounds + 11

Made a serious mental mistake and thought I was out of time when I could have easily finished another 2 (to complete the round of 13). I don't think I would have completed the round of 14, though. Hit a wall during round 11.

After the WOD:
1-10-1 thruster breathing ladder (used 15# dumbbells)
easier than last time

WOD - 081103

15 thrusters (rx 95#, used 75#)
50 jump ropes
5 rounds for time

time: 18:06

sucked. definitely need to decrease weight next time and use a longer rope.

WOD 081031

"Karen"
150 Wall ball for time (20# ball)

time: 11:49
lots of breaks. did sets of 5 at the end.