OHS - FS - BS - 3x3

Warmup:
3x15 situps
3x15 squats
3x5 ring dips
muscle up practice
pistol practice
L-sit practice

WOD: "OHS - FS - BS - 3x3"
3 sets of 3 reps each of overhead squats, front squats, and back squats. Increase weight with each set.

OH 135#/155#/165#
FS 175#/185#/205#
BS 225#/245#/265#

I failed after 1 rep at 175# on overhead squat so I backed down to 165#. Also, wanted to make sure I got to full depth on the back squats.

Push Press + Burpees

Warmup:
3x10 kettlebell swings (1.5 pood)
3x10 back extensions
handstand pushup practice (I was able to get about three in a row before I fell out)
4x3 deadlift (265#/331#/351#/371#)

WOD: "Push Press + Burpees"
5 rounds of the following:

• push press for 1 minute (135# - score max reps)
• burpees for 1 minute (score max reps)
• rest for 1 minute

1. 15 pp 13 burpees
2. 10 pp 12 burpees
3. 7 pp 10 burpees
4. 7 pp 10 burpees
5. 7 pp 11 burpees

Total 46 push press & 45 burpees

My arms were shot after this WOD. Can't lift them above my shoulders.

It was cool to work out with Jeff from Atlanta today. He told me about the “Run & Chug” WOD’s they do down there. I think it was run 400 meter, chug a beer, repeat.

Also glad to see MLIB back in the box.

Chief Variant

Warmup:
run 1 lap
15 wall ball (20#)
run 1 lap
15 kettlebell swings (1.5 pood)
run 1 lap
15 box jumps (24")
run 1 lap

WOD: "Chief Variant"
AMRAP in 15 minutes of:

• 1 muscle snatch (95#)
• 3 handstand pushups
• 6 weighted box jumps (45#/24")

11 rounds

Switched to double-stacked tall box for HSPU after 2nd round. Arms gave out.

HELEN

Warmup:
sampson stretch
dumbbell twisting lunges (25#)
leg swings/kicks
5x3 back squats (135#/155#/175#/195#/215#)

WOD: "HELEN"
Three rounds for time of:

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

Time 13:32 Rx

Compare to 5/21/09. I shaved about 2 minutes off the time.

Snatch Balance - Deadlift - K2E

Warmup:
3x10 pullups
3x15 overhead squats (pvc)
3x15 situps
3x15 back extensions
double under practice

WOD: "Snatch Balance - Deadlift - K2E"
Three sets of 21-15-9 reps for time of:

• snatch balance (65#)
• deadlift (225#)
• knees to elbows

Time 14:40 Rx

"21" sort of (more like 22)

Warmup:
run 1 mile

WOD: "21"
Compare to 5/6/09.

21 rounds of pushups and situps where the total reps per round equal 22 reps. 1st round is 21 pushups and 1 situp. 2nd round is 20 pushups and 2 situps. Keep following this pattern until the last round of 1 pushup and 21 situps. For time.

Time 23:50

Last time we did this was 20 rounds of 21 total reps each (total of 420 reps) and my time was 25:40. This time was 21 rounds of 22 reps each (total of 462 reps). Pretty stoked that I beat my previous time AND did 42 more reps.

SO….

Today’s WOD:
3.10 seconds per rep (avg) compared to the previous WOD of 420 reps means that I would have beaten my previous time of 25:40 by 3:58 (total time of 21:42) if today’s WOD was exactly the same as the last time we did this. I know, I’m a nerd.

Clean & Jerks

Warmup:
2x15 back squats (45#)
2x15 situps
2x15 ring dips
1x7 deadlift (135#)
1x7 push jerk (135#)

WOD: "1x6 Clean & Jerks"

1. 155#
2. 175#
3. 185#
4. 205#
5. 225# (failed 4 or 5 times)
6. 205#

Need to keep working on my cleans. I can push jerk that 225# if I could get it to my shoulders. Kind of frustrated.