CINDY

Warmup:
10 pullups
10 box jumps
ring dip attempt (still hurts shoulder injury too much)
pvc pass thrus (to loosen up shoulder)
max height box jump (32" box plus 2 45# bumpers - approx 42")

WOD: "CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

10 rounds + 5 pullups

ANGELA

Warmup:
3x10 slam balls (20#)
3x10 GHD situps
pvc passthrus

WOD: "ANGELA"
For time Rx:

• 21 thrusters (135#)
• 21 GHD situps
• 3 rope climbs
• 15 thrusters (135#)
• 15 GHD situps
• 3 rope climbs
• 9 thrusters (135#)
• 9 GHD situps
• 3 rope climbs

Time 28:17 Rx (except for R2 & R3 where I only performed 1 rope climb per round)

Mountain Climber Hell

Warmup:
2x5 judo pushups
2x10 jumping squats
handstand practice
500 meter row

Skill: 3xmax reps hanstand pushups (3/5/4)

WOD: "Mountain Climber Hell"
5 rounds for time of (scaled Rx):

• 5 mountain climbers
• 10 toes to bar
• 20 box jumps (20")

Time 25:43 srx

Snatch-Burp-Double

Warmup:
4 rounds of:

• Burgener warmup
• 25 situps

Strength:
5x3 hang snatch (95#/115#/135#/155#/185#)

WOD: "Snatch-Burp-Double"
5 rounds for time of (Rx):

• 5 kettlebell snatch per arm (1.5 pood)
• 10 burpees
• 20 double unders
• rest 1 minute between rounds

Elapsed/Time per round

1. 1:27/1:27
2. 4:27/2:00
3. 8:23/2:56
4. 14:06/4:43
5. 18:03/2:57

Total time was 18:03 with 4 minutes of mandatory rest (working time was 14:03). I fell off in round 4 (hit a wall I guess), but strung the double unders together in round 5 to get back in line.

Row, Row, Row

Warmup:
track drills (high knees, butt kicks, zombie walks)
3xBuergener

Strength:
1x5 overhead squats (45#/95#/135#/155#/175#F)

WOD: "Row, Row, Row"
3 x 250 meter rows for time

1. 45.3 secs
2. 47.8 secs
3. 52.9 secs
   

S2O+Jump

Warmup:
track drills (butt kicks, high knees, zombie walks, reverse lunges)
press, push press, push jerk practice (45#)
1x6 press (95#)

Strength:
5x1 press (135#/155#/175#F/165#/170#/175#)

WOD: "S2O+Jump"
Rx - 3 sets of 21-15-9 reps for time of:

• shoulder to overhead (135#)
• over the box jumps (20" box)

Time 7:46 Rx

Get Up & Lunge

Warmup:
turkish getup practice
lunge practice

WOD: "Get Up & Lunge"
Rx: 5 rounds for time of:

• 20 overhead plate lunges (45#)
• 20 turkish getups (45# plate)
• 20 pushups

There is a 30 minute cap.

I finished 3 rounds Rx in 33:15

400th WOD

Warmup:
3 rounds of Buergener with 20 hand-release pushups between rounds

WOD: "12 Minutes"
For 12 minutes, each minute on the minute perform:

• 3 power cleans (185# Rx)
• Max reps double unders

Score total double unders.


I did 89 double unders using 185# for the 1st four rounds, then dropping to 155# because of my back. Double unders and a rather nasty rope gave me troubles (including a bloody lashing to my lower right leg), but I wanted to work through them instead of doing singles.

This was my 400th WOD.

1/4/11

Warmup:
run 40 meters Indian style alternating mobility drills--at each corner stop & perform 10 pushups & 10 jumping squats

WOD: "1/4/11"
3 rounds for time (30 minute cap) SRx:

• 25 kettlebell swings (1.5 pood)
• 25 burpees
• 25 thrusters (45#)
• 25 box jumps (24")
• 600 meter run

The 30 minute cap got me and I finished 2 full rounds plus 25 KB swings.

Jump, Deadlift. Snatch

Warmup:
20 pushups
20 GHD situps
20 jumping squats
20 reach and rolls (alternating left, middle, right)
1x5 front squat (45#)

Strength:
3x5 Front Squat (95#/135#/185#)

WOD: "Jump. Deadlift. Snatch"
4 rounds for time (SRx):

• 10 jumps to target 15" above reach
• 10 deadlifts (185#)
• 10 kettlebell snatches per arm (35#)
• rest 2 minutes between rounds

Time 13:07 SRx