Dr Chronic

A1) Push-Press 3,3,3,3 at 20X2
A2) Kettle-Bell Swings, x10 at 2pood
A3) Push-Ups, x20
B) Russian Twists, 3x25

did sets at 132, 142, 154, and 164(x2)
all kb swings andpu's were unbroken with "perfect" form
russian twists were done with 15kg plate for 2 sets and 20kg for the final
did some reverse hyper work with shoulder mobility shiz after

Went swimming as well, did 5x50 freestyle focusing on form. Then a 500m freestyle in 9:11! That there be a PR

Listen To The Feeling

6 rounds:
In 2 minutes, complete 20 Kettlebell Swings, 1.5 Pood
Then, AMRAP Double-Unders in time remaining
2 minute rest after each round

Did 53# unbroken for all six rounds... double-unders actually improved as the WOD progressed. They went something like 22, 26, 36, 50, 64, and 75. I've also noticed that I do exponentially better on du's when I can hear my rope. Goal next time should be to keep du's at 75-100. Then step-up to 2 pood and try to maintain the same rep count.

Did some mobility shiz for my shoulders then ran 1.5 mile (3 Fondren loops) in a relaxed 10:52

Cold but sunny today.

Cuttin Up In Class

3 rounds for time @ 90% consistent effort:
12 heavy KB swings overhead
90 sec AMRAP alternating box step ups, knee height box
rest 2 minutes between rounds
+
3 rounds for time @ 90% consistent effort:
15 chest to bar pull-ups
400m run
rest 2 minutes between rounds
+
10 minutes working on:
25 cumulative wall walks
deadbug holds between wall walks

Check, check, and check... don't remember the details but it was a good, difficult day

Eighty-Eight Don't Feel Great

3 sets:

10 Unbroken Overhead Squats

400m run @ 90% effort

Rest 2 minutes

+

3 sets:

10 Heavy KB Swings

90sec AMRAP Burpees

Rest 2 minutes 

+

21-15-9

Knees-to-Elbows

Push-Ups

 

88#, 110#, and 132# on overheads... runs were all around 1:20-1:30's

88# kettlebell and 20 burpees per round

done and done

 

Rough day 

No. Really. Move Faster.

For reps @ 100%:

2 minutes KB swings, 1.5/1pd

2 minutes Double-Unders

2 minutes Burpees

 

Didn't have it today. 57 swings, 89 du's, and 31 burpees. 177 total. Should have broken 200 (at least.)

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.

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.

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

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

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.

A. Tall Clean: 5,5,5; rest 1 min - tech work

B. Clean-grip Deadlift: heavy double in 10 minutes - no more than 5 tough sets
C. 2-16-2 Kettlebell Swing ladder for time (by 2's); i.e., 2,4,6,8...and so on up to 16 and back down to 2

a. 132... these were weird but I liked them. The equivelent of the snatch balance for cleans?
b. 352 was my best today before running out of time
c. 11:23 starting with a 70# and switching to a 53#. Took my sweet ass time on these.

Complete Me

6 sets:

1 min AMRAP/1 min rest:

7 KB Swings, 1.5pd 

5 Burpees

+

6 sets:

1 min Row

1 min Rest

Results for the first portion were: 2+7|2+6|2+7|2+5|2+5|2 rounds even (174 total reps)

The second half I didn't fair so well: 315|273|270|284|284|293m (1,719 total meters)

Gray Day

On the minute every minute for 15 minutes:
6 Kettlebell Swings, 2 pood AFAP
6 Burpees AFAP
+
50 Toes-To-Bar @ a 2010 tempo

Really just tried to stay consistent the entire 15 minutes on this one. Ran rx'd on weight and focused on good form (my back was bothering me all morning) which meant I took my time on the burpees. Finished every round under 45sec. Nice long sweat on this one... maybe perfect for a post-holiday weekend Monday. The toes-to-bar I knocked out 5 at a time.

After, I did 3x20 on the reverse hyper with no weight and did a lot of stretching.

Proper Like

"Helen"
400m Run
21 Kettlebell Swings, 53#
12 Pull-Ups

8:56 today... surprised to still get sub-9 with the gimp back. 2nd and 3rd rounds of swings were done 13 and 8. Pulls were unbroken. Run was gimpy. Felt pretty good after, hope that means I COULD HAVE PR'd if things were moving/feeling proper like.

Did 8x60m walking sled drags after with 90#. Then did 6x40m walking backwards at 90# as well. Both fwd and bkwd lit my hips on fire but low back went unaffected. I also did 4x10 sets of reverse hypers with 25#, and yoke walked after each set with 180# loaded. The rev hypers lit my back up around rep 7 today. Finally, did tabata abmat sit-ups touching the post each time... count was sumthin like 14-13-13-13-12-12-12-12. Stretched a bit after as well.

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.

Sploosh

2 rounds for time:
30 Deadlifts, 60kg
30 Push-Ups
30 KBS, 1.5 pood
30 Pull-Ups

11:40 rx'd... not impressed with my time. Should be able to shred at least a minute off this. Grip and lung burn were the limiting factors. Oh yeah, and push-ups.

Hell... In Intervals

A: 3 sets:
15 unbroken KB swings, 53/35
400m run @ 90%
rest 2 min x 3
+
B: 3 sets:
10 DB burpees, 30/20
90 sec row @ 90%
rest 2 min x 3
+
C: 3 rounds for time:
15 knees to elbows
20 push ups

a. 2:00|2:01|2:03

b. 2:32|2:01|2:15

c. 4:49

Good hard day... just had to keep moving. Subbed Airdyne for 2 of the row intervals. Should have posted cals/meters for part B but didn't think to do it. DB burpees were the easiest today. Airdyne, KTE's, and push-ups were the hardest. Need to get back on track with nutrition, hydration, and fish oil... can feel the difference (during the WOD and after) fo sho.

The Constant Hardener

5 rounds @ 90% effort and consistant output:
1 min max KB swings, 53/35
1 min max double unders
2 minutes rest
+
240 sec front leaning rest on rings accumulated

136 on the kettlebell and 226 on the du's... grip was the biggest issue on the swings. Double-unders are double-unders. FLR I did in 2 sets: 2:56 and 1:04... made my titties hurt and my arms shake. Worked on butter-fly kip afterwards.

Wowzers!

3 rounds for time:
7 heavy front squats
20 sec sprint run @ 100%
rest 3-5 minutes after each set
+
3 rounds, each for time:
20 unbroken heavy KB swings
10 unbroken chest to bar pull ups
5 burpees

Went with 176 on the front squat intervals, the sprints were done inside from the post to the far garage door with each interval consisting of 3 round trips. My times were 1:18, 1:24, 1:29
Went with 2 pood on part deux. Grip started failing on round 2 and 3 pull-ups so they weren't "unbroken." Times were 1:18, 1:26, and 1:34.

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.