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

Filthy Fifty

Warmup:
1x5 each exercise in filthy fifty

WOD: "Filthy Fifty"
For time:

• 50 box jumps (24")
• 50 jumping pullups
• 50 kettlebell swings (1 pood)
• 50 walking lunges
• 50 knees to elbows
• 50 push press (45#)
• 50 back extensions
• 50 wall ball (20#, 10')
• 50 burpees
• 50 double unders/150 singles

Time 38:14 Rx

I used the 45# kettlebell which is more than 1 pood. Also, did the singles. I was whipped in this one. 3 minutes longer than last time. Jeez.

Snatch-OH Squat-Clean-Jerk-Pull

Warmup:
3x15 overhead squats (pvc)
3x15 good mornings (pvc)
3x15 pushups

WOD: "Snatch-OH Squat-Clean-Jerk-Pull"
10 rounds for time of:

• 1 snatch + 3 overhead squats (95#)
• 1 squat clean + 6 push jerks (95#)
• 9 pullups

Time 19:23 Rx

Double Under/Lunge AMRAP

Warmup:
3x15 situps
3x15 burpees
muscle up practice

WOD: "Double Under/Lunge AMRAP"
AMRAP in 15 minutes of:

• 20 double unders
• 20 walking lunges

5 rounds as Rx

the 100 double unders slowed me down, although i am getting better at them

Sprints, Cleans, & Jumps

Warmup:
3x15 situps
3x15 back extensions
3x15 double unders
3x15 overhead squats (pvc)

5x3 deadlift (225#, 275#, 315#, 365#, 400#) new 3-rep PR

WOD: "Sprints, Cleans, & Jumps"
3 rounds for time of:

• 100 meter sprint
• 10 hang power cleans (135#)
• 100 meter sprint
• 10 box jumps (36")
• 1 minute rest

Time 7:30 Rx

Presses

Warmup:
2x15 ring pushups
2x15 kettlebell swings (45#)
2x15 toes to bar
rope climb practice

WOD: "Presses"

Compare to 6/30/09.

3x3 strict press - 145#/155# (PR)/160# (PR)
3x3 push press - 175#/190# (PR)/205# (2 reps)
3x3 push jerk - 205#/215# (PR)/220# (F)

Increased SP by 10# and the other two by 5# each. Pleased with progress since 6/30.

Clean & Jerk & Carry

Warmup:
3x15 situps
3x15 back extensions
3x15 ring pushups
3x5 back squats (135#/225#/245#)

WOD: "Clean & Jerk & Carry"
Countdown sets beginning with 7 down to 1 of clean & jerks (135#).
Overhead carry the 135# barbell 40 meters between sets and finish with a 40 meter carry.
For time.

Time 9:05 as Rx

Northeast Regional Qualifier

Warmup:
2x5 (per arm) turkish getups (37#/55#)
5x5 overhead squats (pvc)
1x5 floor knees to elbows
2x5 (per arm) windmills (37#/55#)
box jump max effort (42")

WOD: "Northeast Regional Qualifier"
AMRAP in 12 minutes of:

• 5 thrusters (135#)
• 10 burpees

4 rounds + 5 thrusters - all Rx

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.