Mystery WOD

Warmup:
2x15 back extensions
1x6 pullups
back stretches on GHD and floor
1x15 knees to elbows

WOD: "Mystery WOD"
Move 500# of plates and kettlebells through roped obstacle course w/ partner for time.

Worked with Wonder Woman

500# in 39:40

This was great fun!!!

Deadlift + Burpees

Warmup:
3x15 double unders
3x15 hip extensions
3x15 squats
2x3 deadlift (135#/225#)
5x3 deadlift (300#/315#/340#/365#/390# - injured on 1st rep)

WOD: "100 Burpees for Time"
Matt benched me on this one due to my pulled lower back. Probably out until Friday. yay.

Run 5K

Warmup:
25 pushups
15 back extensions
15 GHD situps
5 deep ring dips
5 back squats (185#)
20 squats
3 dead-hang pullups
samson stretches
leg stretches

WOD: "Run 5K"
Time 31:10

Hang Clean / Push Jerk / Box Jump Chipper

Warmup:
30 double unders
10 pistols (per leg - used green rubber band assist)
1 set (max effort) pushups = 35 unbroken

WOD: "Hang Cleans / Push Jerk / Box Jump Chipper"
For time:

• 50 hang cleans (115#)
• 50 push jerks (95#)
• 50 weighted box jumps (24" + 20# med ball)

Time 15:20 Rx

Presses

Warmup:
3x15 GHD situps
3x15 pushups
3x15 squats
1x6 shoulder press (45#)
1x3 push press (45#)
1x1 push jerk (45#)

WOD: "Presses"
3x6 SP 95#/135#/140#
3x3 PP 155#/175#/195#
3x1 PJ 205#/225#/235# (f)

5 min AMRAP (pushups) = 90 reps

FRAN

Warmup:
3x15 pvc passthrus
3x15 pushups
3x15 squats

WOD: "FRAN"
3 sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 6:40 Rx PR

I shaved 10 seconds off my previous PR on 10/5/09. Also, this was the first time I have completed FRAN without yakking. Progress is sweet, indeed!!!

400 Meter Repeats

Warmup:
hurdle over-unders
1x16 kettlebell snatch (8 per arm)
1x15 knees to elbows
double under practice

WOD: "400m Repeats"
6x400m - rest 3-4 minutes between each effort

*I only did 5 runs due to cramping quads

1. 1:11
2. 1:22
3. 1:27
4. 1:35
5. 1:35

Situps & Such

Warmup:
3x5 weighted pullups (25#)
3x5 weighted ring dips (25#)
muscle up practice
1x5 shoulder press (95#)

WOD: "Situps & Such"
For time:

• 30 box jumps (24")
• 21 GHD situps
• 30 kettlebell swings (2 pood)
• 21 GHD situps
• 30 air squats
• 21 GHD situps
• 30 dumbbell push press (40# dumbbells)
• 21 GHD situps

Time 11:45

Overhead Squats + Snatch Balance

Warmup:
muscle up practice (chest to bar pullups + deep ring dips)
shoulder mobility drills
run 400 meters
1x5 overhead squats (45#)

WOD: "3x5 Overhead Squats + 3x3 Snatch Balance"

Overhead Squats (5 rep sets):

1. 135#
2. 157#
3. 177# PR

Snatch Balance (3 rep sets):

1. 135#
2. 155#
3. 157# - 2 reps

Starting snatch balance @ 75% of max overhead squat

Pullups & Hang Cleans

Warmup:
2x15 back extensions
2x15 ring dips
2x15 barbell reverse lunges
arm/leg mobility drills
sampson stretches
1x3 deadlift (223#)
3x3 deadlift (273#,323#,373#)

WOD: "Pullups & Hang Cleans"
5 rounds for time of:

• 15 pullups
• 5 hang cleans (155#)

Time 12:03 Rx

Heavy TABATA

Warmup:
3x15 GHD situps
3x15 pullups (1 set dead hang)
3x15 knees to elbows

WOD: "Heavy TABATA"
Five 20 second rounds per lift getting as many reps per round as possible. 10 second rest between each round and between each type of lift. Ends up being twenty 20-second rounds with 10 seconds of rest between each one.

Lifts:

• Push Press (95#)
• Overhead Squats (95#)
• Sumo Deadlift High Pull (95#)
• Back Squat (95#)

	1	2	3	4	5	Score	Total
PP	10	11	10	8	8	8	47
OHS	6	5	5	6	5	5	27
SDLHP	5	5	5	5	5	5	25
BS	5	7	5	5	7	5	29
						23	128

Rx

Back Squats

Warmup:
2x15 double unders
dynamic range of motion drills
hip mobility drills (high hurdles)
6 laps - hurdle hops
1x5 back squat (135#)

WOD: "Back Squats 5-5-5-3-3-3"

1. 225# - 5 reps
2. 245# - 5 reps
3. 265# - 5 reps
4. 275# - 3 reps
5. 280# - 3 reps
6. 300# - 1 rep
   

Chief Derivative

Warmup:
1x10 pullups
2x15 situps
2x15 back extensions
2x15 wall ball toss (with partner)

WOD: "Chief Derivative"
5 rounds of 3 minute AMRAP of:

• 3 deadlift (70% of 1RM) - I used 275#
  
• 6 burpees
• 9 knees to elbows

1. 3 rounds
2. 2 rounds
3. 1 round + burpees
4. 1 round + deadlift
5. 1 round + deadlift + 3 burpees

This works out to 36 reps of deadlift at 275#, 57 burpees, & 72 k2e.

CINDY

Warmup:
2x15 judo pushups
2x15 dumbbell squat cleans
2x15 overhead squats (pvc)
sampson stretches

WOD: "CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

13 rounds Rx

This works out to 65 pullups, 130 pushups, & 195 squats. I did this on 5/13/09 with the same # of rounds. I need to go for 14 next time.

Lateral Weighted Step Ups - Overhead Lunges AMRAP

Warmup:
20 hurdle over unders (10 each direction)
15 wide-grip pushups
15 narrow-grip pushups
15 pistol progressions (each leg)

WOD: "Lateral Weighted Step Ups & Overhead Lunges AMRAP"
AMRAP in 15 minutes of:

• 15 lateral weighted step ups (45# & 24" box)
• 15 weighted overhead lunges (45#)

5.5 rounds Rx

Check out this video that Sea Monster made:

Wall Ball - Box Jumps

Warmup:
30-ft rope climb
handstand pushup practice (2x nose to floor)
wall ball target practice (hit 14-ft target with 20# ball)
3x15 double under practice
6x3 front squats (45#,95#,135#,157#,179#,223#)

WOD: "Wall Ball - Box Jumps"
10 rounds for time of:

• 5 wall ball (20# ball - 10-ft target)
• 5 box jumps (large box)

I didn't complete the WOD today. I fell in round 5 and ripped my shin pretty bad. I continued on and fell again in round 7 and ripped it in another place. A bloody mess. Had to stop and elevate.

ANNIE

Warmup:
1 rope ascent (30ft)

WOD: "ANNIE"
Sets of 50-40-30-20-10 of double unders and situps for time. You can sub double unders with 3xreps of singles.

I did singles.

Time 10:47