Deadlifts & Box Jumps

Warmup:
pvc FRAN (21-15-9 pvc thrusters & kip swings)
5 min max reps pushups = 81
5 min max reps ring dips = 32
3xTABATA squats (20,20,17)

WOD: "Deadlifts & Box Jumps"
21-15-9 of deadlifts (275# Rx) and box jumps (32" box Rx) for time

Time: 13:55 using 225# deadlifts and 32" box

Filthy Fifty

Warmup:
10 reps of each movement

WOD: "Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

for time with a 40 minute cutoff

At the end of 40 minutes, I made it through 20 burpees, so I didn't complete the full cycle. I'm getting old and fat and these last few months between travelling and back issues have taken its toll on my body. I need to get back in shape prior to the October hiking trip to Yosemite.

Sprints

Warmup:
hurdle drills
10 air squats
running agility drills

WOD: "Sprints"
8x100 meter sprints w/ 2 min rest between sprints.

1. 15 s
2. 14 s
3. 15 s
4. 17 s
5. 19 s
6. N/A
7. N/A
8. N/A

I made it through 5 sprints before puking. Didn't complete the last three.

Rings and Bells

Warmup:
Agility drills
Buergener warmup
3x3 squat cleans (95#/135#/155#)

WOD: "Rings and Bells"
10 AMRAP of 15 ring pushups and 30 kettlebell swings (1.5 pood)

3 rounds + 15 ring pushups

AMRAP

Warmup:
mobility drills
pullup work
hang clean practice

WOD: "AMRAP"
AMRAP in 15 minutes of:

• 5 ring dips
• 10 handstand pushups
• 15 hang cleans (135#)

2 rounds + ring dips

Deadlift

Warmup:
3x15 GHD situps
3x15 25 foot bear crawl
3x15 kettlebell swings
1x10 perfect deadlifts
1x10 perfect front squats

WOD: "Deadlifts"
5,5,5,3,3,3 Deadlifts (increase weight each set)

135#/165#/195#/225#/255#/285#

Row 1000 meters for time (Time 4:42)

8/19/10

Warmup:
3x15 GHD situps
3x15 kettlebell swings
1x10 perfect squats
1x10 perfect overhead squats
1x10 perfect push press
leg mobility drills
100 meter jog

WOD: "8/19/10"
For time:

• 100 meter sprint
• 10 ring dips
• 100 meter sprint
• 10 thrusters (95#)
• 100 meter sprint
• 10 toes to bar
• 100 meter sprint
  

Time 5:46 Rx

1st day back in a few weeks. Hard to breathe. :)