NANCY

Warmup:
run 400 meters
row 250 meters
10 air squats (2 seconds at bottom)
10 pressing snatch balance (45#)
10 overhead squats (45#)
10 hang snatch (45#)

WOD: "NANCY"
5 rounds for time of:

• run 400 meters
• 15 overhead squats (95# from ground)

Time 21:34 Rx

Friday

Warmup:
row 500 meters (1:55 - stayed under 21 rpm)
pvc pass thrus
squats

Strength:
1RM on snatch (95#/115#/135#/155#/175#F)

WOD: "Friday"
Three sets of 21-15-9 reps of:

• overhead squats (135# from floor)
• row for calories

Time 9:03

TABATA

Warmup:
50 double unders
2 lengths of butt kicks, power skips, zombie walk, knee hugs, and inch worm pushups
15 pvc pass thrus
push press warmup

Strength:
Push Press (10 reps/8 reps/6 reps/4 reps/2 reps). Start high and increase with each set.

• 10 reps @ 135#
• 8 reps @ 155#
• 6 reps @ 175#
• 4 reps @ 195#
• 2 reps @ 215#

WOD: "TABATA"
Rx is 8 rounds of 20 seconds work + 10 seconds rest per event. Events are pullups, pushups, situps, and squats. Due to lack of time, I completed 4 rounds of each (level 1).

Pullups (10/5/5/5)
Pushups (10/9/9/9)
Situps (7/7/7/7)
Squats (12/11/10/10)

Total reps = 133 reps

2/8/12

Warmup:
3 rounds of

• 1 minute max reps of burpee box jumps (24") - (10/8/8)
  
• 1 minute max calories on rower - (20/20/20)
  

Strength:
3,3,3,1,1,1 weighted pullups

I did strict pullups figuring my gut was weight enough.

WOD: "2/8/12"
8 rounds for time of:

• 3 power cleans (135#)
• 5 bar facing burpees
• 7 knees to elbows
• 30 second rest

Time 12:23 - I performed at level 2

2/1/12

Warmup:
2xTABATA jumping jacks
2xTABATA mountain climbers
a lot of stretches

WOD: "2/1/12"
Three sets of 21-15-9 reps for time of:

• deadlift (225#)
• box jumps (24")

Time 7:04 Rx

HELEN

Warmup:
row 500 meters (completed in 1:54 staying under 19 rpm)
2x10 pvc passthrus

Strength:
15 minutes to find 1RM on split jerk - 245# (failed at 275#)

WOD: "HELEN"
3 rounds for time of

• 400 meter run
• 21 kettlebell swings (1.5 pood)
• 12 pullups

Time 16:04 Rx

Team Tires

Warmup:
2x10 walking lunges
2x10 slam balls (20#)
2x10 tire flips

WOD: "Team Tires"
For time with a partner, flip large and tire and jump through 100 times.

Time 11:53

After we were finished, we flipped it 20 more times for fun.