Cinco de Mayo

Warmup:
1 minute each of

• burpees
• pushups
• box jumps/stepups
• squats
• row

WOD: "Cinco de Mayo"
5 rounds for time of:

• 5 squat cleans (135#)
• 5 box jumps
  
• 5 muscleups (10 dips +10 pullups)

I only completed 3 rounds using 67# & stepups instead of box jumps. Have some sort of intestinal distress today.

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.

Ring Dips - Box Jumps - Thrusters

Warmup:
10 laps hurdle drills
15 wall ball
15 situps
15 pushups
muscle up practice
1x5 front squats (45#)
3x5 front squats (117#,137#,159#)

WOD: "Ring Dips-Box Jumps-Thrusters"
AMRAP in 10 minutes of:

• 5 box jumps (36")
• 5 ring dips
• 5 thrusters (65#)

6 rounds + box jumps - Rx

Friday the 19th

Warmup:
2x15 situps
2x15 ring pushups
2x15 overhead squats (pvc)
vertical jump (level 2 event - 24")
muscle up practice
3x5 overhead squats (95#,115#,135#)

WOD: "Friday the 19th"
10 rounds for time of:

• 40 yard dash (20 yard shuttle run)
• 5 box jumps (large black box - 36")
• 5 burpees
• rest 30 seconds between rounds - start next round from prone position

Time 13:53 Rx

I passed Level 2 Athlete today!!!!

Feats of Strength

"Feats of Strength"

You get three attempts at each feat:

Max height on box jump - (42.25", 43.25" F, 43.25", F) = 42.25" PR

Max weighted pullup - (243#, 303# F, 283# F) = body weight + 30# = 243# PR

Max kettlebell toss (1 pood) - (19'1", 21'5", 22'3") = 22'3" PR

Max weight turkish getup (barbell) - (65#, 75#, 95#) = 95# PR

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

“So a bear, a worm, and a crab walked into a bar.”

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

WOD: "So a bear, a worm, and a crab walked into a bar"
For time:

• 21 burpees
• 40 meter bear crawl
• 15 box jumps (36" box - I added a 25# plate to the box to make it higher)
• 40 meter inch-worm crawl
• 9 clean & jerks (135#)
• 40 meter crab walk

Time 10:57 Rx+

AMRAP in 20

Warmup:
3x15 situps
3x15 squats
rope climb practice
muscle up practice

WOD: "AMRAP in 20"
AMRAP in 20 minutes
1 round:

• 15 wall ball shots (20# ball)
• 10 box jumps (24" box)
• 5 pullups

8 rounds as Rx

That works out to 120 wall ball shots, 80 box jumps, & 40 pullups. I think I could have squeezed in one or two more rounds if I had eaten well this weekend, which I didn't.

Warmup:
3x15 kettlebell snatch
3x15 knees to elbows
3x15 pushups
3x15 squats

WOD: "Deadlift-Box Jumps"
3 sets of 21-15-9 reps for time of:

• Deadlift (225#)
• Box Jumps (weighted 45# on 24" box)

Time: 11:49 as Rx

Burpee-Box Jump-Burpee-Pullups

Warmup:
45 situps
45 back extensions

WOD: "Burpee-Box Jump-Burpee-Pullups"
25 rounds for time of:

• 1 burpee
• 1 box jump
• 1 burpee
• 3 pullups

Time 19:10

This works out as 25 box jumps, 50 burpees, & 75 pullups. 1st time back in a week due to Dennis' hospitalization. Loving the week of hospital food. Really improved my performance. :-)

Squat Clean, Box Jump

Warmup:
3x10 medicine ball cleans (20#)
3x10 situps
3x10 back extensions

WOD: "Squat Cleans, Box Jumps"
5 rounds for time of:

• 7 squat cleans (155#)
• 21 box jumps (22" box)

Time 26:42

Those squat cleans were very heavy, tiring, and slow. However, my technique vastly improved as I moved through the 35 reps.

40-5-5-30*10 Sprint, Jump

Warmup:
3x10 overhead squat
3x10 situps
3x10 back extensions
3x10 handstand pushup progression
15 ring dips

WOD: "40-5-5-30*10 Sprint, Jump"
10 rounds for time of:

• 40 yd dash
• 5 box jumps (24")
• 5 burpees
• 30 second rest

Time 15:22

SNATCH-JUMP-BURP

Warmup:
15 squats
15 back extensions
15 GH situps
snatch practice

WOD: "SNATCH-JUMP-BURP"
Three sets for time of 21-15-9 reps of:

• dumbbell snatch (55#)
• box jumps (24")
• burpees

Time 12:53

Sprint-Jump-Burpee

Warmup:
3x1 sampson stretch
3x15 GH situps
3x15 back extensions
3x15 overhead squats
Jog 3 laps

WOD: "Sprint-Jump-Burpee"
10 rounds for time of:

• 40 yard shuttle run (starting from prone position)
• 5 box jumps (24" box)
• 5 burpees
• 30 second rest

Time 13:23

RAGU

Warmup:
3x15 air squats
3x15 elevated pushups (large box)
3x15 light deadlifts

WOD: "RAGU (It's in There)"
4 exercises for time:

• 25 walking lunges
• 50 wall ball w/ 20 lb ball
• 75 situps
• 100 box jumps (24" box)

Time 16:02 minutes

Knee Treason

Warmup:
3x15 situps
3x15 back extensions
Box Jump Practice for Heighth

WOD: "Squat Cleans"
5x3 Squat Cleans - weight should increase with each set

I practiced and completed 1 set w/ 95 lbs. I injured my left knee during the 2nd set w/ 105 lbs. Can't put much weight on it. Possibly from all the jumping in the last 12 hours. Anyhow, I'll rest it this weekend and see how it feels Monday morning.

Climbing the Ladder...Again

Warmup:
3x15 situps
3x15 back extensions
Box jump practice

I was able to clear and land cleanly on the large box with 3 25lb plates & 1 10lb plate stacked on top. I tried 4 25 lb plates, but missed by just a bit.

WOD: "Ladders"
3 rounds of 4 ladder exercises (7 ladder) alternating reps with partner.
Wall Ball
Sledge Hammer
Pushups
Box Jumps

Sherry & I attended the 6 pm workout on Thursday. I teamed up with Melissa and we were able to finish 3 rounds in 23:55 min.

Climbing the Ladder

Warmup:
3x15 situps
3x15 back extensions
2x15 overhead squats
8 kipping pullups (supposed to to 3x15 but it was messing with the strained muscle in my neck that is causing the headaches).

WOD: "Ladder"
Complete 4 rounds for time of:
7 medicine ball clean ladder (20lb ball)
7 box jumps ladder (medium box)
200m run

Time approx. 24 min.

Dead & Gone

Warmup:
Run 1 lap
25 hurdle squats
15 pushups
25 hurdle squats
15 pushups
Run 1 lap

WOD: "Deadlift etc."
5x3 Deadlift

1. 205 lbs
2. 215 lbs
3. 225 lbs
4. 235 lbs
5. 245 lbs

AMRAP in 20 minutes

• 2 laps
• 25 box jumps
• 25 back extensions
• 25 pushups
• 25 air squats
• 75 jumping pullups

2 rounds

We Are Spartans!!!

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "300"

• 50 jumping pullups
• 50 deadlifts (135 lbs)
• 50 pushups
• 50 box jumps
• 50 situps
• 50 dumbbell cleans
• 50 jumping pullups

Time 32:50 min

Technically, this is 350