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.

Monday the 7th

Warmup:
windmills
sampson stretches
15 pushups
15 squats
2x5 front squats (95#,115#)
2/5 front squats (185#,200#)

WOD: "Monday the 7th"
AMRAP in 15 minutes of:

• 5 hanging power snatch (65#)
• 10 wall ball (20#)
• 15 knees to elbows

7 rounds + snatches - Rx

Front Squat - K2E

Warmup:
3x10 back extensions
3x10 windmills (30# dumbbells)
1x10 handstand pushups
1 minute handstand (level 2 event)
1x5 push jerk (77#)
3x5 push jerk (135#,177#,221#)

WOD: "Front Squat - K2E"
5 rounds for time of:

• 10 front squats (155#)
• 10 knees 2 elbows

Time 10:30 Rx

Everyone said I did 5 rounds, but I don’t know. Lt usually beats me at stuff like this. I lost count somewhere around round 2.

Chipper

Warmup:
2x15 ring dips
2x15 pushups
2x15 situps
5x3 press (95#, 145# twice, 115#, 125#, 135#)
muscle up practice

WOD: "Chipper"
For time

• 30 weighted box jumps (45#)
• 30 pullups
• 30 thrusters (45#)
• 30 knees to elbows

Time 10:47 Rx

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

Thruster/K2E

Warmup:
3x15 overhead squats (pvc)
3x15 situps
3x15 back extensions
3x15 pushups
5x3 deadlifts (315#/325#/335#/345#/355#)

WOD: "Thrusters/K2E"
3 rounds for time of:

• 15 thrusters (115#)
• 15 knees to elbows

Time 9:56 Rx

Today was a “finisher” for me. Heavy deadlifts for warmups do not make for fast metcons, although I do like the heavy lifts in the warmup. I feel like I am getting a well-rounded workout each day. BUT, if any of you want to race, I’m skipping the heavy lifting first unless you do it too.

AND, unobserved WOD’s at Nissan don’t count.

SDLHP + K2E

Warmup:
3x6 kettlebell press (25#/36#/45#) - each arm
3x15 weighted twisting walking lunges (40# dumbbell)
3x10 medicine ball dumbbell press (40#) - each arm
25 double unders (practice - actually got 3 in a row)
sampson stretch

WOD: "SDLHP + K2E"
For time:
10-9-8-7-6-5-4-3-2-1 reps of sumo deadlift high pull (95#) & knees to elbows

Time 9:47 Rx