WOD - 090106

Tabata:
kettlebell SDHPs (used 1 pood)
sit-ups
dumbbell hang cleans (used 15#)
strict press (used 45# bar)

results:
SDHPs: 14-12-12-12-10-10-10-10 (90)
sit-ups: 10-10-10-10-11-10-10-10 (81)
db HCs: 9-9-9-9-9-8-9-10 (72)
press: 5-5-6-6-6-5-5-6 (44)
total: 287

WOD - 090102

AMRAP in 20 min:
5 OHS (used 45#)
10 ring dips
15 KB swings (1 pood)

total: 5 rounds

Started OHS with 65#, but too heavy (lots of wrist pain). Ring dips were really slow, had to do singles for last couple of sets. Shoulders and chest were really tight.

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