LINDA

Warmup:
pvc pass thrus
deadlift (135#/225#)

WOD: "LINDA"
For time:

• 10,9,8,7,6,5,4,3,2,1 reps/sets of deadlift @ 1.5 x body weight (Rx)
• 10,9,8,7,6,5,4,3,2,1 reps/sets of bench press @ 1 x body weight (Rx)
• 10,9,8,7,6,5,4,3,2,1 reps/sets of squat clean @ .75 x body weight (Rx)

Results

Deadlift (10@315#, 9-8@285#, 7-1@225#)
Bench Press (10-9@185#, 8@165#, 7-1@155#)
Squat Clean (10@165#, 9-8@145#, 7-1@115#)

Time 44:37

Total Weight Moved:

• DL - 14,295#
• BP - 9,175#
• SC - 7,335#
• Total = 30,805#
  

4/21/11

Warmup:
mobility drills
3x Burgener warmup
double under practice
3x1 squat snatch (65#)

Strength:
3x3 squat snatch (95#/115#/135#)

WOD: "4/21/11"
7 minute AMRAP of (Rx):

• 5 ground to overhead (135#)
• 5 mountain climbers

3 rounds Rx

4/19/11

Warmup:
3x10 over the box jumps (20")
3x10 kettlebell swings (1.5 pood)
3x10 double unders

Strength:
3 sets of max reps strict press (95#)

1. 15 reps
2. 10 reps
3. 10reps

WOD: "4/19/11"
5 rounds EACH for time (level 2) of:

• 20 double unders
• 15 kettlebell swings (1.5 pood)
• 10 over the box jumps (20")

rest 90 seconds between sets

Round Results

1. finished at 1:41 - total round = 1:41
2. finished at 4:30 - total round = 1:19
3. finished at 7:36 - total round = 1:36
4. finished at 10:56 - total round = 1:50
5. finished at 14:14 - total round = 2:10

Total time = 14:14 (includes 4 90-second mandatory rest times)

I was able to string most of my double unders together during this WOD which was a HUGE accomplishment for me. It really sped up my round times.

AMRAP 15

Warmup:
400 meter run
mobility drills

WOD: "AMRAP 15"
15 minute AMRAP of (level 2):

• 20 knees to elbows
• 10 burpees
• 100 meter out n back run

5 rounds

I switched to 20 situps (unassisted) in round 3 because I was spending so much time on the knees to elbows. My shoulders were spent.

HELEN

Warmup:
3x15 wall ball (20#)
3x15 walking lunges
3x15 back extensions

WOD: "HELEN"
3 rounds for time (Rx) of:

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

Time 15:10 Rx

My best time on HELEN was 12:49 back in 2009 when I was young. Today was 2:21 off that mark, but I did stop and puke once and heaved a couple of times, so that's not too bad. Oh, I puked a lot afterwards too. So, considering the nausea, I think I did pretty good for my age and weight class. :)

Level 2 Running WOD

Warmup:
3x10 medicine ball toss/squats with partner
3x5 tire flips + jump through with partner (large tire)
1x10 press (45#)

WOD: "Level 2 Running WOD"
5 rounds for time (level 2) of:

• 400 meter run
• 15 knees to elbows
• 15 box jumps

Time 23:33 (level 2)