Back in the Box

Warmup:
3x10 pushups
3x10 situps (ab mat)
3x10 ghd back extensions
3x10 squats
1x5 pullups
pvc pass thrus
3xBergner warmup

Strength:
10 minutes of snatch (65#/95#/117#/137#)

WOD: "Tires"
10 minutes AMRAP of tire flips & jump throughs.

54 reps

12/14/11

Warmup:
row 500 meters
turkish getup practice (2 pood)

Strength:
5 rounds of

• 1 hanging snatch + 1 overhead squat
• 1 hanging snatch + 1 overhead squat
• rest 90 seconds

(105#/105#/115#/115#/135#)

WOD: "12/14/11"
4 rounds for time of:

• 400 meter run
• 15 box jumps (24")
• 4 turkish getups (1.5 pood - 2 reps each side)

Time 22:38

Rx was 2 pood, but that was not workable for me. I almost dropped it on my face during warmups.

12/8/11

Warmup:
row 500 meters
5 min AMRAP of (warmup intensity):

• 10 kettlebell swings
• 10 knees to elbows
• 10 squats

I think I got 3 or 4 rounds.

Skill:

Handstand practice - I bowed out after 1 because it was bothering my sinuses.

WOD: "12/8/11 AMRAP"

AMRAP in 20 minutes (work 2 minutes-rest 1 minute) of:

• 15 sumo deadlift high pulls (2 pood kettlebell)
• 10 box jumps (24")
• 10 pushups

I completed 6 rounds plus all SDHP and 5 box jumps. Evan coached.

BEARS & KETTLEBELLS

Warmup:
10 minutes of double unders. Try to establish a PR. I got 15 unbroken, but I know I have done better than that in the past.

WOD: "BEARS & KETTLEBELLS"
For time:

• 6 bear complex (65#)
  
• 50 kettlebell swings (1.5 pood)
• 5 bear complex (65#)
  
• 40 kettlebell swings (1.5 pood)
• 4 bear complex (65#)
  
• 30 kettlebell swings (1.5 pood)
• 3 bear complex (65#)
  
• 20 kettlebell swings (1.5 pood)
• 2 bear complex (65#)
  
• 10 kettlebell swings (1.5 pood)
• 1 bear complex

Time 16:43

I used the level 2 weight for bear complex so that I could keep moving. Erin was the coach.

21

Warmup:
5 minutes of double unders
3x10 pvc pass thrus
3x10 burpees
3x10 back extensions

Strength:
4x5 push press (95#/135#/135#/135#)

WOD: "21"
For time, complete sets of pushups and situps.

20 pushups + 1 situp
19 pushups + 2 situps
18 pushups + 3 situps
so on...

Keep this up until you get to 1 pushup + 20 situps.

Time 34:20

Failure

Warmup:
row 500 meters (1:44)
15 pvc pass thrus
10 back hip mobility
10 front hip mobility
10 squat stretches
handstand walk progressions

WOD: "Failure"
For time:
50 thrusters (95#)
At the top of each minute, complete 4 burpees.

I completed 30 thrusters and 24 burpees in about 6 minutes before getting sick and failing. Could not complete the workout.

RowRowRowRow

Warmup:
3x10 partner jumps
3x10 walking lunges
3x10 squats
3 laps of plank hand walk with your feet on a bucket lid slaloming the cones

Strength:
power clean technique (I did about 10-15 reps with 95# & 145#)

WOD: "RowRowRowRow"
4x 500 meter rows for time with substantial rest between efforts

1. 1:45.0
2. 1:54.0
3. 1:57.6
4. 152.2

I was happy to keep all four under 2 minutes, although I need to keep them all in the low 1:40's, but I will get back to that soon.