Darn Tootin

AMRAP in 5 minutes @ 80-85%
10 push-ups
10 wall-ball shots
20 double unders
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
calories rowed - 7/5 damper
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
10 box jumps - step down
100m sprint

Grantoff

One round for time:
15 kipping pull-ups
25 burpees
35 box jumps, 24/20"
45 KB swings, 1.5pd/1pd
55 calories rowed

8:39 broke up the kb swings, and failed mentally on the row... should have had a plan for the row.

Did some back squat after, worked up to 242x3 then tried 286x1 two different times (unsuccessfully.) I might be able to get that with fresh legs tho.

2 sets, one for each Tower:
AMRAP in 2 minutes
9 box jumps
11 ball slams
rest 2 minutes
AMRAP in 2 minutes
9 KB swings, 2 pood
11 burpees
rest 2 minutes
AMRAP in 2 minutes
Row for cals
rest 5 minutes

Started with KB swings and burpees, got 45, 45 cals, and 57 the first round. Second round was 42, 42 cal, and 50. Total of 281 reps

A1. 10 tall box jumps; rest 20 seconds
A2. AMRAP ring push-ups in 45 seconds; rest 2 minutes x 5 sets
B. 20m partner band resisted sprint; rest 2 minutes x 4 sets
C. Partner assisted GH raises (from ground): 3 sets x 10-20 reps, slow tempo descent; rest 90 seconds


37.5" Box 35/32/34/32/33

4x100m sprints (no partner)
1x10 on GHD machine... ran out of time

For time at a consistant effort without stopping:

100 air squats
80 KB swings, 35/26
60 push-ups
40 box jumps, 24/20"
20 chest to bar pull-ups

I don't remember my time (somewhere around 15 min) but it wasn't pretty... my back was screaming during the squats and kettlebell swings. Caught up with some people on the box jumps though.

Sins of the Father

A1. 5 touch and go deadlifts; rest 10 seconds
A2. 7 box jumps; rest 10 seconds
A3. 60 sec row sprint, 10 damper, 90% effort; rest 5-7 minutes x 5 sets

Rolled with 308# and a 24" box. My interval distances were: 330|312|310|303|291m

Hayden worked out with me today! He went with 154# on deads and a 20" box. His distances were: 231|255|248|260|263m. He actually improved as the intervals went on because his technique was improving. He stayed pretty tight on the deads well... the only coaching point was for him not to get lazy and to be sure to bring his hips down at the bottom of the lift. Good, fun but HOT day.

Strained Uterus

A. 2 Deadlifts on the minute, every minute for 15 minutes
B. AMRAP in 8 minutes:
    6 Games Push-Ups
    10 Box Jumps, 24"
C. 25 Burpee Pull-Ups, for time

a. Loaded 140kg/308# and held on for all 16... yeah, that's right. We did an extra round. Got kudos from Trey on my form.
b. Got somewhere between 12-13 rounds on this. I was 4 push-ups into my 13th or 14th when the buzzer sounded. Shared a box so might have been able to nab a few more rounds otherwise.
c. 1:39

The Promise of Progress

Fight Gone Bad

339(PR)

Today's breakdown:
WB: 32|26|23
SD: 25||16|14
BJ: 40|30|35
PP: 23|17|18
RM: 14|12|14

Sumo's and push-press continue to be a challenge... think that's the worst I 've ever done on row too. I know for a fact on round 2 the row computer didn't start counting for at least 5 pulls. Not sure about the other rounds. All in all I'm not happy with today's results. Wish I had someone to count for me cuz I kept fucking with the clipboard in between stations, but my brain can't keep track of all that shiz when I'm getting  my ass handed to me. Still a PR though.

No extra-credit today.

Cool Up

21-15-9
Box Jumps, 24"
Kettlebell Swings, 1.5 pood
Sumo Deadlift High-Pulls, 40kg

5:56 rx'd... didn't do much of a warm-up for this. Thought we would do sumthing heavy, but didn't. SDHP's were inefficient and a time killer. Did 4 sets of 60+ double-unders after. Think 69 was my best.

Space Dog Barf-olamew

3 sets at 90-95% effort (97-100% on last set)
10 wall-ball shots, 20 pound ball
15 burpees, 1' jump
10 box jumps, full foot landing
15 KB swings
walk rest 2:30 b/t sets

7 min rest

3 sets @ 90-95% effort (97-100% on last set)
500m row
walk rest 2:30 b/t sets

First sets were: 1:54, 2:21, and 2:15 my times seemed slower than most everyone elses, but I was also jumping more than a foot on my burpees and didn't count them if I didn't touch bar.

Second sets were: 1:40, 1:51, and 1:43. These just sucked. In fact this day just sucked. I ate too late (didn't finish unti 10 after 11) so my meal was just riding high the entire time. Almost barfed on the second row.  Damn I've got a lot of excuses today. Let's not make a habit of it.

Funny Name for an Englishman, I Know

Clean-and-Jerk to a tough (but not 1RM) single
+
4 sets:
60 sec AMRAP turkish get ups (you pick weight, keep speed high)
rest 30 sec
60 sec AMRAP box jumps (24/20)
rest 30 sec

186 was my best clean AND jerk... I cleaned 198 but missed the jerk. Then we ran out of time. Did 4 tgu's per round with a 44# and 31/41/41/43 box jumps for a total of 160. I don't think I could have done the tgu's any faster even at a lighter weight while still hitting all the steps in-between. Maybe should have rolled with the 53 though.

Curly

Max reps @ 90% effort:

5 min row for cals
5 min KB swings, (53/35)
5 min box jumps (24/20)
5 min burpees

Legs were broke off from yesterday's wod but had a decent showing: 90 cal, 90 swings, 127 jumps, and 72 burpees. Row was the worst. 379 total.

Dis·in·gen·u·ous

A1. Back squat @ 20X1: 2-3 reps x 5 sets; rest 60 sec
A2. 5 weighted pull-ups x 5 sets; rest 2 minutes
B. Partnered sit-up med ball throws: 5 x 20, 20# ball; rest 30 sec b/t sets of 20
C. 50 DB push press anyhow, 45#

230# was my best x3, attempted 242# and only got it once... rolled with 33# on the pull-ups (no-kip). Knocked out the sit-ups and broke the DB push-presses into 5x10 sets with 30sec rest between.

On my own (after) I did 4 rounds of 24" box jumps and 88# farmer carries (2 trips per hand at maybe 30m?)... didn't time it. Then I knocked out 4 sets of 30 push-ups with 1min rest between. Also tried to do some double-unders but just. wasn't. feeling. it. It was as if I'd never seen a jump rope before.

Oh, and Carrie: chestal muscles are superawesomecoolrad ;)(I still can't post comments on your blog)

Faces Come Out of the Rain

15 unbroken KB swings, 2/1.5pd
400m run @ 90% effort
Rest 2 min x 3 sets
+
20 box jumps, 24/20" box
90 seconds burpees @ 90% effort
Rest 2 min x 3
+
AMRAP in 5 minutes:
10 Knees to elbows
10 Push-ups

6:43 working time... 59 burpees... 4 rounds plus 4 kte's. Its a strange feeling working out on muscle relaxers.

Warm Me Back Up

4 rounds, AMRAP in 3 min:
5 Kettlebell Swings, 2 pood
7 Box Jumps, 24"
9 Abmat Sit-ups

Rest 6 min between rounds

Rolled rx'd and got:
4 full rounds +5 swings
3 full + 5 swings + 5 jumps
4 full + 5 swings + 1 jump
4 full + 5 swings + 5 jumps

Think that's about 16.5 rounds in all

100 Double-unders: 1:57
60 max consecutive (PR)

Reverse Hyper:
3x15 @ 25lb

Cherry Poppin Daddies

4x5 minute rounds of AMRAP: 10 box jumps, 24"
10 burpees
10 DB snatch (either arm), 45#
10 Knees to elbows

Rest 3 min between rounds

Ran rx'd and pulled 9 rounds, 10 box jumps, and 1 burpee. Had to use a 20" box with a plate on top. Alternated arms 5/5 for snatches. Key to this was to not pop your cherry on the first round.

We also did 25 birthday burpees for Chase's gal Ashley.

Tempo People, TEMPO

A1. Back squat @ 30X1: 3,3,3,3,3; rest 30 sec
A2. 5 Box jump AHAP; rest 180 sec x 5
B1. 10 ring dips @ 3111; rest 45 sec x 4-5
B2. AMRAP kipping pull ups; rest 45 sec x 4-5
C. Med ball sit-up toss x 10; rest 60 sec x 3

Dunno if it was the early WOD or the rep cadence but the squats today weren't feelin real good. Did working sets of 205, 215, 225, and 230x1(f) before running out of time. That last set was feeling ok but I paused a tad bit too long at the bottom and couldn't dig myself out. Used a 30" box with 45 and 35 plates stacked on top.

Ring dips and pull-ups I did rx'd but only got 3 full sets in. I stuck with 25 pull-ups per round.

Med-ball sit-ups were just silly... used a 20# ball.

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.

Burpee Belly

Pressing Complex:
Press, heavy single
Push-Press, heavy triple
Jerk, heavy five

Burpee/Box Jump Interval
3 rounds for total time:
15 burpees
20 box jumps
15 burpees

125/150/165(x3)

SOUP SANDWICH today. I took a nose dive off a box and almost "lost it" on the gym floor. Oh well... NEXT!

1:43/2:27/???

Mish-Mash

Deadlift
1RM

Interval AMRAP
For total reps:
Two minutes of Wall Ball Shots (20/12 lbs.)
60 seconds of Rest
Two minutes of Kettlebell Swings (24/16 kg)
60 seconds of Rest
Two minutes of Box Jumps (24″/18″)
60 seconds of Rest
Two minutes of Rowing (for calories)

365 (ugly pr by 10)

52535043198

late start on first heat... dunno what the heck I was doing that i didn't hear the 3,2,1