Hang & Run

Warmup:
row 500 meters
3x10 GHD situps
3x10 walking lunges
3x10 knees to elbows

WOD: "Hang & Run"
10 rounds of 10,9,8,...3,2,1 reps for time of:

• hang cleans (135#)
• pushups
• 200 meter run

Time 26:23

The pushups were supposed to be ring dips, but I can't do those due to left shoulder issues per doctor's orders. Running 2000 meters on the hot asphalt in my Vibram Five Fingers was brutal. It was like running into an oven. There was more heat radiating from the pavement than the actual air temperature, which was still in the mid-nineties.

FIGHT GONE BAD

Warmup:
10 reps of each FGB station

WOD: "FIGHT GONE BAD"
3 rounds of 5 minutes each. AMRAP each station for 1 minute then move to the next station. 1 minute rest between rounds.

• wall ball (20#/10') 25/20/15 = 60 reps
• sumo deadlift high pull (75#) 20/15/10 = 45 reps
• box jump (20") 30/17/13 = 60 reps
• push press (75#) 22/10/10 = 42 reps
• row (calories) 11/9/10 = 30 reps
• TOTAL 108/71/58 = 237 reps

This is my first WOD in the new box. Check out the link above for a pic.

ANNIE

Warmup:
3x10 knees 2 elbows
3x10 walking lunges
3x10 pvc overhead squats

Strength:
3x3 overhead squats (135#/155#/175#)
3x3 front squats (195#/205#/215#)
3x3 back squats (245#/275#/300#)

WOD: "ANNIE"
Sets for time of 50,40,30,20,10 reps of:

• double unders
• situps

Time 13:53 Rx (all double unders)

43 Reps

Warmup:
carry 2 45# dumbbells to new gym
TABATA

• 8 rounds of hollow rock (12/12/13/10/10/10/10/12)
• 4 rounds of pushups (15/13/12/15)
• 2 rounds of jumping lunges (18/16)

WOD: "43 Reps"
4 rounds for time of:

• 200 meter run
• 10 burpee clean and jerks
• 2 minute rest

At end of 4 rounds, perform 3 reps of heavy clean and jerk within 4 minutes

Time 21:01 for 4 rounds + 3x165# clean and jerks before time expired.
(15:01 of work + 6:00 rest)

8/2 AMRAPS

Warmup:
run 800 meters

Strength:
3xoverhand sled pull (200#) length of gym

WOD: "8/2 AMRAPS"
3 minute AMRAP of wall balls (20#/12')
2 minute rest
6 minute AMRAP of 10 burpees + 10 box jumps (24")

Results:
51 reps wall ball
2 rounds of burpees/box jumps + 5 additional burpees

8/1/11

Warmup:
run 400 meters (pose)
2x"MAN Test" (20# med ball)

Strength:
3x3 max reps strict pullups (4/4/3)
3x1 max weight strict pullup (25# f/15#/15#)

WOD: "8/1/11"
For time:

• 3 shoulder press (135#)
• 10 burpee pullups
• 6 push press (135#)
• 20 burpee pullups
• 9 push jerk (135#)
• 30 burpee pullups

Penalty for dropping weight/incomplete set is 5 handstand pushups or 5 mountain climbers.

Time 16:53 Rx

There was no way I was dropping that bar. The burpees always slow me down though. I redeemed myself by running a 5k at 9 pm with Scott at Seigel Park....barefoot.