WOD - 080829

Missed Wednesday's workout. Very rested for this one. WOD:

"The Twisted Twelve"
25 Walking Lunges
20 Pull-ups (I did these unbroken. First time in a WOD.)
50 Box Jumps
20 Double-unders or 40 Jump Ropes (did double unders)
25 Ring Dips
20 Knee to Elbows
30 KB Swings, 2 pood (used 53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (used 25# dumbbells)
25 Back extensions
30 Wall balls, #20
30 ring pulls (rev push ups)
for time

Time: 25:10

WOD - 080825

21-15-9
ring dips
deadlifts (used 135#)
box jumps
for time

time: 17:45

finished with thruster breathing ladder, 1-10-1. Oy...

WOD - 080822

10 reps of 4 mountain climbers w/1 tuck jump
10 overhead squats
10 pullups
5 rounds for time

time: 19:30
used 45# for overheads.

WOD - 080820

"Tabata Something Else"
tabata intervals (20s work, 10s rest; repeat 8 times) for the following:
pull-ups
push-ups
sit-ups
squats

10s rest between exercises
for total reps

pull-ups: 11-10-6-6-5-4-5-4 (51)
push-ups: 10-10-9-6-6-5-5-4 (55)
sit-ups: 8-6-8-8-9-8-9-8 (64)
squats: 11-12-12-12-12-12-12-14 (97)
total: 267

WOD - 080818

"300"
25 pull-ups (got 20 in a row - PR)
50 deadlifts (used 115#)
50 push-ups
50 box jumps
50 floor wipers (used 65#)
50 med ball cleans (rx'd uses kb; I used 20# med ball)
25 pull-ups (sets of 5)

time: 29:26

WPD - 080815

400m run
15 pull-ups
20 burpees
30 sit-ups
40 push-ups
50 squats
40 push-ups
30 sit-ups
20 burpees
15 pull-ups
400m run

time: 23:17

WOD - 080813

21-15-9
hang clean to press (I used 65#)
wall ball (20#)

time: 10:51

WOD - 080811

"Fran"
21-15-9
thrusters (95#, scaled to 65#)
pull-ups

time: 9:07

About 30secs off my last time about a month ago. Feeling gassed very early, and while my pull-ups were better than last time, the thrusters felt harder. Need lots of endurance and strength work still.

WOD - 080808

10 deadlift (95#)
20 wallball (20# ball)
100 jump rope
5 rounds for time

time: 18:something

WOD - 080806

with 65# barbell:
5 squat cleans
10 barbell lunges (5 each leg)
5 thrusters
5 rounds for time

time: 19:26

cardiovascular capacity definitely the weak link here.

WOD - 080805

Pre-WOD strength work:
Shoulder Press
5-3-3-2-1
45#-65#-85#-105#-failed 110#

WOD:
15 kettlebell swings (rx'd 53#, I used 35#)
10 ring dips
5 burpees
3o situps
4 rounds for time

time: 17:something

Did the ring dips as rx'd, in sets of 5 in the first two rounds and 2-3 in the last 2 rounds.

WOD - 080801

50 pull-ups
50 push-ups
for time

time: 9:something (real pull-ups and push-ups)

Then...

"5 minutes of fun"
1 min jackknife situps (16lb med ball)
1 min reverse crunches
1 min jackknife
1 min reverse
1 min jackknife
for total reps

total: 95 (I think)

Then...
1-10-1 thruster breathing ladder
1 rep, followed by one breath.
2 reps, followed by two breaths.
etc.
to 10 reps, then back to 1

Started to lose it on the way back down, around 8 reps. Had to take extended (20-30sec) breaks to recover. Felt like I was going to pass out or puke. Really tired at the end of this one.