Monday

Warmup:
10 push press (45#) + 1 PP (95#)
10 sumo deadlift high pull (45#) + 1 SDHP (95#)
10 squats + 1 wall ball shot (14' 12#)

WOD: "Monday"
For time:

• 50 push press (95#)
• 25 double unders
• 50 sumo deadlift high pull (95#)
• 25 double unders
• 50 wall ball (14' 12#)
• 25 double unders

Time 20:48 Rx

I did almost all double unders and that slowed me down a lot. If I had done singles, I could have finished 5 minutes faster.

RANDY

Warmup:
2x15 overhead squats (pvc)
2x15 GHD wall ball situps (12#)
2x15 ring dips
snatch progression practice (89#)

WOD: "RANDY"
75 reps @ 75# of power snatch for time

Time 10:10 Rx

Dumbbell Sprint

Warmup:
21-15-9 sumo deadlift high pull (45#)
21-15-9 thrusters (45#)
5x1 thrusters (67#/95#/115#/135#/155#)

WOD: "Dumbbell Sprint"
4 rounds (time each round) of:

• 100 meter overhead carry (right arm - 45# dumbbell)
• 10 thrusters (right arm - 45# dumbbell)
  
• 100 meter overhead carry (left arm - 45# dumbbell)
• 10 thrusters (left arm - 45# dumbbell)
• 200 meter sprint
• 2 minute rest

1. 4:05
2. 5:34
3. 6:15
4. 6:05
   

"21"

Warmup:
15 knees to elbows
15 box jumps
max height wall ball (20#)
2 bear crawls

WOD: "21"
Countdown for time

21 Push Ups and 1 Sit Up

20 Push Ups and 2 Sit Up

19 Push Up and 3 Sit Up…

…1 Push Up and 21 Sit Up

Time 27:00 - slower than last time

Monday's WOD

Warmup:
20 back extensions
15 dumbbell squat clean thrusters (25# DB)
10 handstand pushups
4 karaokes

WOD: "Monday's WOD"
3 rounds for time of:

• 400 meter run
• 21 ring dips
  
• 12 deadlifts (185#/135#)

I used 135# deadlifts. Time 25:00

CHIEF

Warmup:
15 kettlebell snatch (each arm)
15 knee jumps to OH squat
15 back extensions
clean and jerk practice (95#/115#/135#)

WOD: "CHIEF"
5 rounds of 3 min AMRAP of:

• 3 cleans (135#)
• 6 pushups
• 9 squats

Rest 1 minute between each round.

Results:

1. 3 rounds
   
2. 3 rounds + 2 cleans
3. 3 rounds
4. 3 rounds
5. 3 rounds + cleans + 2 pushups

Total Reps
cleans = 45 reps
pushups = 92 reps
squats = 135 reps

McGee

Warmup:
3x10 GHD wall ball (12#)
3x10 hollow rockers
3x15 overhead one-arm dumbbell squats

WOD: "McGee"
AMRAP in 30 minutes of:

• 5 deadlifts (275#) - scaled to 135#
• 13 pushups
• 9 box jumps (24") - scaled to weighted stepups (1.5 pood kettlebell)

10 rounds

WOD for the less than 100%

Warmup:
pvc pass thrus
3x20 double unders
3x15 pressing snatch balance

WOD: "Less than 100%"
5 rounds for time of:

• 10 situps
• 10 back extensions
• 15 kettlebell swings (55#)
• 15 pushups

Time 15:50 Rx

Sprints & Slam Balls

Warmup:
5 minutes of Deck of Cards

• run
• pullups
• squats
• box jumps
• pushups

WOD: "Sprints & Slam Balls"
3 rounds for time of:

4 sets of 100 meter sprints & 10 slam balls
2 minute rests between rounds
(12 total rounds)

1. 3:42
2. 4:45
3. 4:13

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.

OHS + C2B

Warmup:
pvc pass thrus
pvc overhead squats
handstand pushups
skin the cat

WOD: "OHS + C2B"
AMRAP in 3 minutes of:

• 5 overhead squats (135#)
• 5 chest to bar pullups

rest 2 minutes & repeat 4 cycles

1. 3 rounds (67#)
2. 3 rounds (67#)
3. 3 rounds (67#)
4. 2.5 rounds (67#)

Had to scale the OHS because of my disc issue

Press/Lunge

Warmup:
2x15 judo pushups
group warmup
4x10 press (45#/55#/65#/75#)

WOD: "Lunge"
4 rounds for time of:

1st & 3rd rounds:

• 100 meter overhead lunge (45#)
• 150 meter run
• 50 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 100 meter run

2nd & 4th rounds:

• 50 meter overhead lunge (45#)
• 150 meter run
• 100 meter farmer's carry (2x1.5 pood kettlebell)
• 25 pushups
• 50 meter run

The 50 meter run is removed from the 4th round. The 4th round ends with pushups.

Time 20:05 Rx

Heavy Bag + Situps

Warmup:
3x15 ring dips
3x15 medicine ball cleans

WOD: "Heavy Bag + Situps"
Three sets of 21-15-9 reps of:

• situps
• heavy bag hoists

Time 8:19

Clean & Jerk

Warmup:
L-sit (30 seconds)
run out & back
lunge up ramp
handstand (30 seconds)
run out & back
lunge up ramp
1x10 situps
1x10 squats

WOD: "Clean & Jerk"
Practiced squat clean and jerks with 67#
2x10 press (67#)

DT

Warmup:
Bergener Warmup

WOD: "DT"
5 rounds for time of:

• 12 deadlift (155#)
• 9 hang clean (155#)
• 6 push jerk (155#)

I scaled the weight to 67# due to back injury. Time 5:24

I also ran a mile (10 min)

1600/2000

Warmup:
1x30 situps
1x30 wall ball

WOD: "1600/2000"
4 rounds for time of:

• 400 meter run
• 500 meter row

Time 19:30

JACKIE

Warmup:
2x15 ring dips
2x15 squats
2x15 back extensions

WOD: "JACKIE"
For time:

• row 1000 meters
• 50 thrusters (45#)
• 30 pullups

Time 11:43 Rx

Mile Repeats

Warmup:
1x10 kettlebell swings
1x10 SOTS press
1x10 squats
1x1 heavy bag hefting

WOD: "Mile Repeats"

1. 8:13
2. 9:45?
3. 9:30?
   

TABATA Something Else

Warmup:
clean up gym
back extensions
double under practice
good mornings
wall ball

WOD: "TABATA Something Else"
8 rounds per exercise (20 seconds of work-10 seconds of rest)

Pullups (8,8,8,8,8,8,6,6) = score 6 (60 reps)
Pushups (10,10,10,8,8,8,8,8) = score 8 (70 reps)
Situps (8,8,8,8,8,7,6,7) = score 6 (60 reps)
Squats (10,10,10,10,10,10,10,10) = score 10 (80 reps)

Total Score 30 (270 reps)

DB Chipper

Warmup:
10 back extensions
10 leg raises
10 squats
10 pullups
10 pvc pass thrus

WOD: "DB Chipper"
10 reps per arm for time (do not drop, 1 burpee for each drop) :

• power clean
• front squat
• push press
• front squat
• push press

I went light on this one, but I did it twice (once with 20# & 25#). 1st round completed in 2:45.