Press/Lunge

Warmup:
2x15 judo pushups
group warmup
4x10 press (45#/55#/65#/75#)

WOD: "Lunge"
4 rounds for time of:

1st & 3rd rounds:

• 100 meter overhead lunge (45#)
• 150 meter run
• 50 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 100 meter run

2nd & 4th rounds:

• 50 meter overhead lunge (45#)
• 150 meter run
• 100 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 50 meter run

The 50 meter run is removed from the 4th round. The 4th round ends with pushups.

Time 20:05 Rx

Mile Repeats

Warmup:
1x10 kettlebell swings
1x10 SOTS press
1x10 squats
1x1 heavy bag hefting

WOD: "Mile Repeats"

1. 8:13
2. 9:45?
3. 9:30?
   

Mile Run Repeats

Warmup:
thinking about running

WOD: "Mile Run Repeats"

1 mile run

rest (rest period will be the amount of time it took you to run the 1st mile)

1 mile run

1st mile: 7:52 PR

2nd mile: 8:29

Fastest mile I have ever run. Am happy.

Deadlift AMRAP

Warmup:
1x15 box jumps
1x15 weighted burpees (30# dumbbells)
1x15 situps

WOD: "Deadlift AMRAP"
Using 75% of your max PR on deadlift, perform the following:

• AMRAP in 5 min of 3 deadlift (300#) + 40 meter bear crawl
• Rest 2 minutes
  
• AMRAP in 5 min of 3 deadlift (300#) + 40 meter run
• Rest 2 minutes
• Run 1 mile

10 rounds (4 & 6) + 11:45 mile

Barfield

Warmup:
stretching

WOD: "Barfield Run"
Run 2.2 miles on the paved trail at Barfield Park to the backcountry campsites and back to the Wilderness station.

Time 22:50

We were supposed to do a trail run but the weather ruled that out. Too dangerous evidently.

Run 1.8 Miles

Warmup:
3x10 medicine ball cleans (20#)
3x15 situps
2x10 ring dips

WOD: "Run 1.8 miles"
Time 17:55

I skipped out on the Rx WOD today (wall ball/pullups) because I needed to leave early. I want to do this WOD at some point. I may come in Saturday morning and do it.

Thruster-Situp-Track Run

Warmup:
3x10 kettlebell snatch
3x10 back extensions
3x10 knees to elbows

WOD: "Thruster-Situp-Track Run"
For time (Rx thrusters = 115#):

• 400 meter run
• 10 situps + 1 thruster
• 10 situps + 2 thrusters
• 10 situps + 3 thrusters
• 10 situps + 4 thrusters
• 400 meter run
• 10 situps + 5 thrusters
• 10 situps + 6 thrusters
• 10 situps + 7 thrusters
• 400 meter run
• 10 situps + 8 thrusters
• 10 situps + 9 thrusters
• 10 situps + 10 thrusters
• 400 meter run

Time 25:15 as Rx

This works out to 100 situps, 55 thrusters at 115#, & 1600 meter run.

40-5-5-30*10 Sprint, Jump

Warmup:
3x10 overhead squat
3x10 situps
3x10 back extensions
3x10 handstand pushup progression
15 ring dips

WOD: "40-5-5-30*10 Sprint, Jump"
10 rounds for time of:

• 40 yd dash
• 5 box jumps (24")
• 5 burpees
• 30 second rest

Time 15:22

Hang-Jerk-Run

Warmup:
3x15 overhead squats (I did one set with the slosh pipe)
3x15 hang clean (15# barbell)
3x15 kettlebell swings
2 lengths each of high knees & butt kicks

WOD: "Hang-Jerk-Run"
5 rounds for time of:

• 7 hang power cleans (135#)
• 7 push jerks (135#)
• 400 meter run

Time 20:30 as Rx

Overhead Lunge

Warmup:
3x10 pvc pass thrus
3x10 good mornings (45# bar)
3x10 pushups

WOD: "Overhead Lunge"
7 rounds for time of:

• 15 kettlebell swings (55# kettlebell)
• 6 overhead lunges (25# dumbbell - alternating right and left arms)

Time 11:54

I also ran 400 meters and rowed for 1 minute (307 meters).

Deadlift + Run

Warmup:
2x15 GH situps
2x15 wall ball (20#)
2x5 ring dips

WOD: "Deadlift + Run"
3 sets of 21-15-9 deadlift (225#)
3 800-meter runs
for time

Time 17:11

Dr. Drew and I ingnored the prescribed front squats today and did our own "special" WOD. He beat me by 1:11, so I'm not too worked up about it.

TGIF-Run, Deadlift, Situp

Warmup:
3x15 sumo deadlift high pull w/ 1.5 pood kettlebell
3x15 pushups
3x15 good mornings

WOD: "TGIF-Run, Deadlift, Situp"
4 rounds for time of:

• Run 400 meters (3 laps)
• 15 deadlifts (220#)
• 20 situps w/ 20# medicine ball

Time 20:10

I shouldn't have taken a 10-second breather between the last deadlifts. I wanted to break 20 minutes.

5K

Warmup:
10 turkish getups (5 each arm - 1 pood kettlebell)
20 pullups
10 situps
5 inverted pushups
Handstand practice

WOD: Run 5K

Time 41 minutes

This is huge for me. I normally only run when something is chasing me. I was able to go the full distance without stopping or walking. It felt really good. Didn't even get out of breath. This gives me encouragement for the big hike next weekend.

For those of you who are wondering, this is a turkish getup......only I didn't use Sherry, I used a 1 pood kettlebell

HELL...EN

Warmup:
3x15 situps
3x15 back extensions
3x15 squats
And a couple of 1.5 pood kettlebell swings to see if I could do it

WOD: "HELEN"
3 rounds for time of:

• 400 meter run
• 21 1.5 pood kettlebell swings (approx 54#)
• 12 pullups

Time 18:44 min as Rx

Ripped one of my callouses off on my right hand during the last set of pullups. Stings a bit.

Climbing the Ladder

Warmup:
3x15 situps
3x15 back extensions
2x15 overhead squats
8 kipping pullups (supposed to to 3x15 but it was messing with the strained muscle in my neck that is causing the headaches).

WOD: "Ladder"
Complete 4 rounds for time of:
7 medicine ball clean ladder (20lb ball)
7 box jumps ladder (medium box)
200m run

Time approx. 24 min.

Forward & Reverse

Warmup:
3x15 dips
3x15 pullups
3x15 squats
3x15 knees to elbows

WOD: "Forward & Reverse"
3 rounds of 2 laps around large outside field forward + 1 in reverse for time.

Time 12:38 minutes

Extra: 3x15 ring pushups & kipping practice

Clean & Jerks

Warmup:
3x15 knees to elbows
3x15 air squats
3x15 situps
3x15 back extensions

WOD: "Clean & Jerks"
10 to 1 clean and jerks + run 1 lap per set for time

Time 18:30

Note: Got 3 kipping pullups in a row today!!!

Snatch & Run

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "Snatch & Run"
3 sets of 21-15-9 reps of snatches & 3x5 laps running for time.

Time 14:01

Danny's Assortment of Flexible Fun

Warmup:
Danny put us through a ton of flexibility movements on the turf

WOD: "Danny's Assortment of Flexible Fun"

1. 4x25 kettlebell swings (25lb) + 4x15 pushups
2. Plank - hold for 1 minute
3. 4x30 jumping pullups + 4x1 laps around the turf

Outrunning the G.C.

Warmup:
3x15 situps
3x15 back extensions
3x15 pushups
3x15 air squats

WOD: "21-9-6"
Three sets of 21-9-6 reps of:
400m run
Deadlift
Weighted burpees

Time 21:22 min

I beat George by 1 second.