2500 RPM

AMRAP in 20 minutes:

5 L Pull-Ups
5 Handstand Push-Ups
10 Heavy Goblet Squats

Did this one abmat and was able to do the first 5 rounds unbroken. Win for me. Rolled with a 70# kb on the goblet squats. Don't remember my total rounds... thinkin 8? 9? or 10?

I'll Take "Fitness" for 500

A. Weighted Pull-Ups: 3,3,3,3,3; rest 2-4 minutes
B. GHD Sit-Ups: 5 x 10; rest 60 seconds
C. 10-15 minute Run @ easy recovery pace

For time:

100 Walking Lunges

50 Wall-balls

25 Handstand Push-ups

50 Wall-balls

100 Walking Lunges

 

Missed monday so made-up the WOD today after... 53# was my best x3, did sets of 15 on GHD's, run was 17 and change with the fellas. Did the 2nd WOD rx'd and took FOREVER. 21:33. Literally half that time was my hspu's. 

 

 

A True 42

AMRAP in 20 minutes:
4 Strict "L" pull-ups
6 Strict handstand push-ups
12 KB swings, heavy

Did this rx'd with a games set-up on the hspu's. 2 pood on the kb. 7 complete rounds. I'll chalk this up as a win because of the 42 awesome hspu's I squeezed out... otherwise should've accomplished more.

A. Snatch, heavy double
B. 1/2 "Nate" 2 Muscle-Ups, 4 Handstand Push-Ups, 8 Kettlebell Swings, 70#

a. worked up to the same 'ol 132#. got a silly video of it too
b. we didn't have much time left so we opted for a 10 minute "Nate." Rolled rx'd except for 1 abmat and knocked out 5 full rounds

Posit!

"Diane"
21-15-9
Deadlift, 225#
Handstand Push-Ups

DNF in the time alloted, but I finished.... around 15min again me thinks. Used the small side of one abmat. Ugh. Must. Stay. Postive.

Work the Murph Out

AMRAP in 20 minutes:

5 HSPUs
7 L Pull-Ups
5 Turkish Get-Ups each side, 1.5pd

Scaled to 1 abmat (small side) and 44# on the get-ups. Totaled 3 rounds, 5 hspu's, 7 pu's, and 1/2 get-up (got up, but not down.) Did all the get-ups with a 3 and 2 rep scheme. Hspu's were mostly singles. Good long sweat to help work the Murph out of our bodies.

Targeted (KILL) Operation

Front Squat + Jerk: 3.1 x 5

AMRAP in 12 minutes:

5 DB/KB Snatch, right arm

5 DB/KB Snatch, left arm

5 Handstand Push-Ups

 

154/176/186(pressed out on the right)/198(fail on jerk)/ran out of time. Had a strange moment when I failed at the 198. I think I forgot to lunge forward with my right leg which put me behind the barbell (not under it)... felt sooper stupid.  

 

1 rep away from 6 full rounds using 53# kb and the small side of 1 abmat... went ahead and did the 1 rep after the buzzer just for completion's sake.

 

Messed around with some rope climbs after. Then did 4x20 reverse hypers with an empty bar and stretched in between sets. 

Full Range Rovin'

24 Pull-Ups
24 Deadlifts, 100kg
24 Handstand Push-Ups
24 Deadlifts, 100kg
24 Pull-Ups

8:37 with 100 kilos and the fat-side 1 abmat... this was a fun one. Second round of deadlifts felt better than the first. Can't say the same thing for pull-ups. Gassed pull-ups is something I really need to work on. HSPU's I was able to stay with the one mat and rock-out 4's, 3's, and 2's.

After, did 15x reverse hypers at 0/25/50/60/70/80. Also did 2x13.5m yoke walks at 0(175)/355/399/443/443. Really had to focus on staying tight on that last set of yolk.

Turning Up the Volume

A1. Deadlift @ 20X1: 3,3,3,3,3; rest 1 minute
A2. AMRAP HSPU (-1); rest 2 minutes x 5 sets
B. 10 minutes to find max box jump
C. 100 Med-ball Sit-ups with a partner

a1. Working sets were 286, 296, 308, 318, and 323. Focused on form and am happy to report that we kepts its tight although no PR. In due time. In due time.
a2. Went ahead and rolled with the low side of 1 abmat... was able to do 7, 6, 6, 5, and 5. Did 4 crown to crown after as well.
b. Didn't get to keep going due to time constraints, but was able knock-out 49.25" without failing
c. Done and done with a 20#

After I did 5 alternating sets of reverse hypers and sled drags. Reverse hypers were sets of 10 at 50, 60, 70, 80, and 90lbs. The first 3 rounds of drags I did at 135 and alternated going forwards and backwards. The final 2 rounds I did all forward with 157lb.
Finally, I did an alternating tabata with double-unders and push-ups. Not sure on all my set numbers but I stayed at 10 pushes for the last few intervals, and on du's 22 and 34 were repeating values for some reason. Today it helped to keep my feet touching one another during the du's.

Hot Sott's

5 sets for highest load:

Power Snatch

+

Overhead Squat

+

Hang Snatch

+

Snatch

 

Did a nice kettlebell warm-up with goblet squats, unilateral overhead squats, and Sotts presses. Used a 26#. Also learned a new shoulder stretch using a racked barbell which really let me know how tight I am upstairs... especially in my left anterior delt. Also noticed my scalenes are tight as well.

On the barbell I did 88, 98, 110, and 120 before running out of time. The 120 is a 5lb PR for this complex. Form felt fairly good today. Started coming forward on the heavier loads when I didn't be sure to get full extension thru the knees and hips. Grip held up ok.

After, we did a quick little 20sec all out AirDyne followed by 20 AQAP lateral ball slams. We only did 2 rounds before class was over.

On my own I did 10x single "perfect" snatches at 88lb just to focus on technique. Then did some muscle-ups and handstand push-ups. Did 5x mu's and 5x hspu's for 2 rounds. My first set of hspu's I did unconsecutive with NO abmat! That's a personal best.

Finally, did 25yd (I measured it) yoke walks 2x with an empty yoke, then 6x with 180.

 

 

*really feeling the damage from yesterday's back squats, especially in my adductors and glutes. that knee band really works!

Stronger... Faster?

"Diane"
21-15-9
Deadlift, 100kg/225lb

Handstand Push-Ups

Well, I did it... 45 handstand-push-ups with 1 abmat. That's a biggie for me. Unfortunately it took nearly 15 minutes. But who cares, today was still a win because when I first pranced my happy ass into this gym I couldn't do a single handstand push-up with or without a mountain of abmats. THANK YOU CFDC. Still lots of work to be done, but we're making headway. Did all the deads as rx'd. Felt pretty tight today after all the reverse hyper work yesterday.
Did 10x60m sled drags with 90lbs. Then did 3 rounds of 20 flutter kicks (4 count), 20 leg raises, and 20 ab-wheel rollouts. Wanted to do knees-to-elbows but my hands are still pretty torn up.        

In Like Lynn

A1. Deadlift: 2,2,2,2,2; rest 1 minute
A2. AMRAP Handstand Push-Ups x 5 sets; rest 3 minutes
B. Death by Pull-Ups, starting at 5 reps

308|8
328|6
338|5
354x1|5
354x1|2+3

Used the fat side of 1 abmat on the hspu's. Knocked out 18 rounds on B. Finished 18 at the buzzer and decided not to try for 19... actually kinda regret that. Did 5x30 double-unders after and worked on landing in the same spot, they felt pretty good. Yessir. Sure did. Yup.

Dead Hangin'

AMRAP in 20 minutes:
5 handstand push-ups
7 goblet squats, 2 pood
10 weighted pull-ups, 45 pound dumbbell

Ran rx'd except for 1 abmat and scaled the weight on pull-ups. Guess that's not rx'd at all. I knocked out 5 full rounds, 5 hspu's, and 7 squats before running out of time. The pull-ups (deadhang) were time killers on this one. I ended up rolling with 10kg on a belt and was having to do one-sies and two-sies. Pretty happy with my hspu's tho. Stayed with the low side of 1 mat the entire WOD.

Strawberry Banana

5-7 Sets of:
A1. 5 Muscle-Ups; rest 20 sec
A2. 5 perfect HSPU on parallettes; rest 20 sec
A3. 15 touch and go deadlift @ 100kg unbroken; rest 5 minutes

Worked open-grip muscle-ups and did 'em rx'd... Worked hspu's with the small side of 1 abmat, reps as rx'd... Did the deads rx'd. Afterwards, I did 4 sets of weighted dips (static). The loads were 15|20|22|25kg. 5 reps each.

Rookie Mistake

AMRAP in 20 minutes:

4 handstand push-ups
8 KB swings, 2 pood
12 chest-to-bar pull-ups

8 rounds plus 4 hspu's and 3 kettlebell swings... used 2 abmats on hspu's. Lost control of the kb late into the wod and ripped a callus clean off my paw. Actually had to drop it behind my head at the top of the swing and bail. The pull-ups were the limiting factor here.

Ocho

"Diane"
21-15-9 for time:
Deadlift (225/165)
Handstand Push-Ups

Boo... 8 and change. My dumbass tried to run with 1 abmat and got toasted. I did 13, switched to 2 abmats, but I couldn't recover SO went to prison shower push-ups. Damn disgraceful actually. But lesson learned. Deadlifts were fine. Think I could have rolled with the single abmat if my shoulders hadn't been so sore from the week's activities. Felt stoopid after this one.

Gobble Gobble

15,12,9,6,3 rep rounds for time;

Power snatch (95/65)
Knees to elbows
rest 5 minutes
+
AMRAP in 3 minutes:
3 chest to bar bull-ups
3 burpees
rest 5 minutes
+
AMRAP 15 unbroken double unders in 5 minutes

Subbed handstand push-ups for power snatches... not sure what my time was.
7 rounds of burpess/pull-ups (I think ??)
11 rounds unbroken du's

Powered Clean

AMRAP in 15 min:
5 Power Cleans, 70% 1RM
7 Handstand Push-Ups

Rolled with 135 on the barbell (70% of 195)... 35# dumbbells were the sub for hspu's. Coaches wanted us to do crown-to-the-ground today, and I don't have the strength to make it thru an entire WOD without abmats. I was going to use the 45# db's but after watching my partner struggle with just the 35's I thought twice. Wish I hadn't though. Total result was 13 rounds plus 2 cleans. Next time I def need to roll with 155 and 45's and shoot for an even 10. Good stuff today besides.

Make Room

AMRAP Handstand Push-Ups: 10 min
AMRAP Air Squats: 5 min
AMRAP Pull-Ups: 2 min
AMRAP Push-Ups: 1 min

31/175/20/25

Started with one abmat... after 10 reps I moved to 2 abmats. Lots of work to be done.

Team "Done It Right"

As a team, AQAP:

Run 800m relay
Complete Base Station
25 handstand push-ups
Complete Base Station
25 burpees
Complete Base Station
50 push-ups
Complete Base Station

Base Station:
15 kettlebell swings, 53#
15 thrusters, 45#
15 abmat sit-ups
15 box jumps, 24"

Worked with big Jonathan, Will, and Josh on this. Total time was 23 sumthin. Had to sub a 30" box for box jumps since all the others were taken. Some teams said they finished around 13 minutes, but they do a full base station between each assigned exercise. Pretty fun chipper wod though.