WOD - 081229

coming off a one week break...

AMRAP in 20 min:
5 thrusters
7 hang cleans
10 SDHPs
men: 95#, women: 65#

total: 6 2/3 rounds at 65#

Warmed up with 75#, but it just felt too heavy on the thrusters. Bumped back to 65# and that felt a little light. Really had to dust the cobwebs off for this one. Felt really tight and sluggish, which is expected after a week of laying around and eating very poorly.

WOD - 081219

10-20-30 reps
Med ball slams (20#)
Walking lunges
OHS (95# men, 45# women - I used 45#)
for time

time: 14:40

I feared the OHS, but they weren't bad at all. Did 10 and 20 unbroken and finished the last set with 10-5-5-10. Could have gone to 65# I think.

WOD - 081217

10 deadlifts (used 155#)
10 burpees
5 rounds for time

time: 9:45

Should have gone heavier (175# or more).

WOD - 081215

"The Filthy Fifty"
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For Time

time: 47:42

WOD - 081210

"Fran"
21-15-9
Thrusters (95# - scaled to 65#)
Pull-ups
for time

time: 7:30 (PR)

still using women's weight, but after trying a couple at 95#, it's clear I have a long way to go.

WOD - 081208

AMRAP in 20 min:
15 pull-ups
15 ring push-ups
15 back extensions (sub'd superman)
15 GHD sit-ups (sub'd ab-mat situps)

total: 4 complete rounds

Pull-ups very difficult due to lat/bicep fatigue from previous WOD.

WOD - 081205

With a continuously running clock, for 20 minutes:

Max pull-ups
Max push-ups

Count total reps of each

Totals: 104 pull-ups/104 push-ups

First round of pull-ups was 22, I think a PR. From there, rounds of 6 until final few rounds (5,4,3,etc.). First round of push-ups was 20, but was pacing myself a bit more for better consistency. Most rounds were 5.

WOD - 081203

"Mr. Joshua"

400m run
30 GHD sit-ups (I did Abmat situps)
15 deadlift (225#, I scaled to 155#)
5 rounds for time

time: 24:01

felt good; deadlifts were sets of 5; sit-ups and run unbroken

WOD - 081201

21-15-9

SDHPs
Push press
Front Squat
400m run

for time

time: around 18min (I think - timer accidentally stopped at 14min); used 65# for everything

WOD - 081126

Dumbbell Bear

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight. I scaled to 20# (~26% of bodyweight).

Finshed all 20 rounds, but form really terrible on cleans for the last several rounds. Kept good pace throughout, never really had to think about stopping though it was definitely a tough workout. Back really killed the next day, and continues to hurt almost a week later. Ouch.