Heavy TABATA

Warmup:
3x15 GHD situps
3x15 pullups (1 set dead hang)
3x15 knees to elbows

WOD: "Heavy TABATA"
Five 20 second rounds per lift getting as many reps per round as possible. 10 second rest between each round and between each type of lift. Ends up being twenty 20-second rounds with 10 seconds of rest between each one.

Lifts:

• Push Press (95#)
• Overhead Squats (95#)
• Sumo Deadlift High Pull (95#)
• Back Squat (95#)

	1	2	3	4	5	Score	Total
PP	10	11	10	8	8	8	47
OHS	6	5	5	6	5	5	27
SDLHP	5	5	5	5	5	5	25
BS	5	7	5	5	7	5	29
						23	128

Rx

Back Squats

Warmup:
2x15 double unders
dynamic range of motion drills
hip mobility drills (high hurdles)
6 laps - hurdle hops
1x5 back squat (135#)

WOD: "Back Squats 5-5-5-3-3-3"

1. 225# - 5 reps
2. 245# - 5 reps
3. 265# - 5 reps
4. 275# - 3 reps
5. 280# - 3 reps
6. 300# - 1 rep
   

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.

CINDY

Warmup:
2x15 judo pushups
2x15 dumbbell squat cleans
2x15 overhead squats (pvc)
sampson stretches

WOD: "CINDY"
AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

13 rounds Rx

This works out to 65 pullups, 130 pushups, & 195 squats. I did this on 5/13/09 with the same # of rounds. I need to go for 14 next time.

Lateral Weighted Step Ups - Overhead Lunges AMRAP

Warmup:
20 hurdle over unders (10 each direction)
15 wide-grip pushups
15 narrow-grip pushups
15 pistol progressions (each leg)

WOD: "Lateral Weighted Step Ups & Overhead Lunges AMRAP"
AMRAP in 15 minutes of:

• 15 lateral weighted step ups (45# & 24" box)
• 15 weighted overhead lunges (45#)

5.5 rounds Rx

Check out this video that Sea Monster made:

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.

ANNIE

Warmup:
1 rope ascent (30ft)

WOD: "ANNIE"
Sets of 50-40-30-20-10 of double unders and situps for time. You can sub double unders with 3xreps of singles.

I did singles.

Time 10:47