Monday

Warmup:
10 push press (45#) + 1 PP (95#)
10 sumo deadlift high pull (45#) + 1 SDHP (95#)
10 squats + 1 wall ball shot (14' 12#)

WOD: "Monday"
For time:

• 50 push press (95#)
• 25 double unders
• 50 sumo deadlift high pull (95#)
• 25 double unders
• 50 wall ball (14' 12#)
• 25 double unders

Time 20:48 Rx

I did almost all double unders and that slowed me down a lot. If I had done singles, I could have finished 5 minutes faster.

SDHP + Weighted Box Jumps

Warmup:
3x15 situps
3x15 double unders
3x15 squats
row 500 meters (1:46)
P.T. stretches

WOD: "21-15-9 SDHP + Weighted Box Jumps"
Three sets of 21-15-9 reps for time of:

• sumo deadlift high pulls (95#)
• weighted box jumps (45#/24")

Time 7:12

I subbed double reps on box jumps for the weighted reps due to injury.

Thruster-Clean-Sumo

Warmup:
3x10 good mornings (45#)
3x10 posterior reach
3x10 squats
1x10 pullups
5x3 back squats (185#,195#,205#,225#,225#)

WOD: "Thruster-Clean-Sumo"
AMRAP in 9 minutes of:

• 5 thrusters (95#)
• 7 hang cleans (95#)
• 10 sumo deadlift high pulls (95#)

4 rounds as Rx

SDLHP + K2E

Warmup:
3x6 kettlebell press (25#/36#/45#) - each arm
3x15 weighted twisting walking lunges (40# dumbbell)
3x10 medicine ball dumbbell press (40#) - each arm
25 double unders (practice - actually got 3 in a row)
sampson stretch

WOD: "SDLHP + K2E"
For time:
10-9-8-7-6-5-4-3-2-1 reps of sumo deadlift high pull (95#) & knees to elbows

Time 9:47 Rx

SDLHP - Push Press

Warmup:

• sit & reach (30 sec)
• jump rope (1 min)
• wall good mornings (2x30 sec)
• PVC pass throughs
• jump rope (1 min)
• pistols (partner assisted)
• jump rope (1 min)
• standing forward rolls (10x)

WOD: "SDLHP - Push Press"
3 sets of 21-15-9 reps @ 95# of sumo deadlift high pull + push press for time.

Time 6:02 as Rx

Daily Minute = GH situps = 25 reps

SDLHP & Push Press

Warmup:
3x15 squats
3x15 sumo deadlift high pull practice
2x15 dips

WOD: "Sumo Deadlift High Pull & Push Press"
3 sets of 21-15-9 reps of SDLHP & push press for time. Men use 95#.

Time 6:40 min as Rx

Sumo...Sumo...Sumo

Warmup:
3x15 situps
L-sits (hold for as long as possible working towards 30 seconds)
Sumo Dead Lift High Pull practice

WOD: "Sumo Dead Lift High Pull & Pullups"
3 sets of 21-15-9 reps of sumo dead ligt high pulls and pullups. Prescribed weight is 95lbs on the SDLHP.

Time (as prescribed) = 10:49 minutes

TABATA

Warmup:
3x15 knees to elbows + situps + air squats
Kipping pullup practice

WOD: "TABATA"
5 sets of 4 exercises (20 seconds active/10 second rest between sets - 1 min rest between exercises). Lowest reps scores.

1. Tire flips w/ lg tire (6,6,5,5,5 = 5)
2. Pushups (10,10,8,5,5 = 5)
3. Air squats (16,16,15,15,15 = 15)
4. Sumo dead lift high pull (13,12,10,8,5 = 5)

Total score = 30

Sumo...Squat...Jump...

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

WOD: "Countdown 10 to 1"
10 set countdown of 10 to 1 reps of three exercises for time. Exercises are sumo dead lift high pull, dumbbell squats (each arm), and box jumps.

Time 17:55 minutes

TABATA...the 1st one ever...

Warmup:
3x15 situps
3x15 back extensions
3x15 overhead squats w/ 45lb bar
3x15 jumping pullups

WOD: "TABATA"
8 sets of 4 exercises. 20 seconds work/10 seconds rest.

1. Wall Ball w/ 11 lb ball
2. Jumping pullups
3. Air squats
4. Sumo deadlift high pull

The physical toll this workout took on my body began with tired arms, progressed to breathlessness, mutated into light-headedness, and terminated with overall fatigue. All in all, a typical crossfit workout.