Row 1500 meters

Warmup:
15 pullups
15 pushups
15 squats
skin the cat practice (5 reps - rings & bar)
L-pullup practice
muscle-up practice

WOD: "Row 1500 meters"
time 6:11 - compare to 3/3/09 (slowed down 8 seconds, but I was having a conversation while I rowed)

Daily Minute = handstand
Ran 3 laps to cool down

Squat Cleans

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

WOD: "Squat Cleans"
Squat cleans practice (95#)
Handstand practice

Pain Storm

Warmup:
windmills (20x each arm)
3x15 squats + high knee run (20yds)
Daily Minute = handstand (wall assisted)

WOD: "Pain Storm"
For time (Rx 95#):

• 10 front squats, 10 push press, 10 thrusters
• 2 box jumps, 2 pullups, 2 burpees
• 8 front squats, 8 push press, 8 thrusters
• 4 box jumps, 4 pullups, 4 burpees
• 6 front squats, 6 push press, 6 thrusters
• 6 box jumps, 6 pullups, 6 burpees
• 4 front squats, 4 push press, 4 thrusters
• 8 box jumps, 8 pullups, 8 burpees
• 2 front squats, 2 push press, 2 thrusters
• 10 box jumps, 10 pullups, 10 burpees

Time 20:50 as Rx

We got a new gym dog today. Roxanne. She's great.

Running Cindy

Warmup:
pvc pass thrus
bridges
handstand practice
butt kick run
2x10 back extensions
2x10 GH situps

WOD: "Running Cindy"
5 rounds for time (4 rounds running). Each round consists of:

• 5 pullups, 10 pushups, 15 squats
• 5 pullups, 10 pushups, 15 squats
• 5 pullups, 10 pushups, 15 squats
• Run 2 laps

Time 31:05

The total reps work out to 8 laps running, 75 pullups, 150 pushups, & 225 squats.

SDLHP - Push Press

Warmup:

• sit & reach (30 sec)
• jump rope (1 min)
• wall good mornings (2x30 sec)
• PVC pass throughs
• jump rope (1 min)
• pistols (partner assisted)
• jump rope (1 min)
• standing forward rolls (10x)

WOD: "SDLHP - Push Press"
3 sets of 21-15-9 reps @ 95# of sumo deadlift high pull + push press for time.

Time 6:02 as Rx

Daily Minute = GH situps = 25 reps

Push Jerk

Warmup:
3x15 back extensions
3x15 squats
2x15 knees to elbows
push jerk practice (pvc)

WOD: "5x3 Push Jerks"
5 sets of 3 push jerks

1. 155#
2. 185#
3. 205# - previous PR
4. 205#
5. 215# - new PR
   

April Fool's

Warmup:
2x15 GH situps
2x15 squats
2x15 pushups
2x15 wall ball (20#)

WOD: "Weighted Lunges + Farmer's Carry"
Showed up thinking about how much I didn't want to do the Burpee Mile, but Sea Monster took pity on me....and everyone else.

So.....

AMRAP in 10 minutes
45# weighted lunges (length of field)
100# farmer's carry (length of field)
jog back to bar to complete round

5 rounds