JACKIE

Warmup:
Dynamic range of motion drills
3x10 1-arm kettlebell swings (each arm) - 1 pood
3x5 muscle up practice
1x15 handstand kickups

WOD: "JACKIE"
For time:

• Row 1000 meters
• 50 thrusters (45#)
• 30 pullups

Time 9:37 Rx

Compare to 3/9/09. My time a year ago was 12:23 so I am pleased with the nearly 3 minute shaving of time.

Press

Warmup:
15 kettlebell swings (35#)
15 deadlifts (65#)
10 press (45#)
15 back extensions
15 squats
10 pullups

WOD: "Press"
Reps of shoulder press (resting my back)

5x1 press (95#/115#/135#/155#/165# f)
1/15 press (65#)

Chipper

Warmup:
20 squats
20 kettlebell swings (35#)
handstand practice
handstand pushup practice

WOD: "Chipper"
For time:

• 30 G.I. Jane's
• 30 wall ball (20#,10')
• 30 double unders
• 30 knees to elbows

Time 10:30 Rx

THEN:

4x3 power cleans (95#,135#,155#,165#)

AMRAP in 20

Warmup:
2x20 pushup variations (judo, wide grip, narrow grip, circles)
2x20 back extensions
2x20 pvc overhead squats
2x20 ring rows
3x5 press (95#,115#,137#,147# -3 reps)
Static Hold: 137# for 51 seconds

WOD: "AMRAP in 20"
AMRAP in 20 minutes where each round consists of:

• 1 power clean (95#)
• 2 squat cleans (95#)
• 3 push press (95#)
• 5 knee slaps
• 10 pushups
• 15 situps

8 rounds

Jumping Squats + Pullups

Warmup:
1x10 squats
3x10 jumping squats
3x10 back extensions
3x10 double unders
3x10 overhead squats (45#,67#,87#)

WOD: "Jumping Squats + Pullups"
10 to 1 sets of weighted jumping squats (67#) and pullups for time.

Time 6:55 Rx

This works out to 55 reps each of jumping squats and pullups. This was similar to FRAN in output and after-WOD effects. :)

Mystery WOD

Warmup:
2x15 back extensions
1x6 pullups
back stretches on GHD and floor
1x15 knees to elbows

WOD: "Mystery WOD"
Move 500# of plates and kettlebells through roped obstacle course w/ partner for time.

Worked with Wonder Woman

500# in 39:40

This was great fun!!!

Deadlift + Burpees

Warmup:
3x15 double unders
3x15 hip extensions
3x15 squats
2x3 deadlift (135#/225#)
5x3 deadlift (300#/315#/340#/365#/390# - injured on 1st rep)

WOD: "100 Burpees for Time"
Matt benched me on this one due to my pulled lower back. Probably out until Friday. yay.