1/5/12

Warmup:
row 500 meters
3x15 GHD situps
3x15 slam balls (20#)
3x15 double unders

Strength:
5x5 pushups (5 seconds down, 1 second up per rep)

WOD: "1/5/12"
Three sets of 21-15-9 reps for time of:

• sumo deadlift high pulls (2 pood kettlebell)
• knees 2 elbow
• box jumps (24")

Time 9:17

I subbed knees to elbows for toes to bar. Rx was toes to bar. Everything else was Rx.

DT

Warmup:
row 500 meters
2x5 bear complex (45#)
1 set of 5 deadlift/3 hang cleans/1 push jerk (95#)
1 set of 7 deadlift/5 hang cleans/3 push jerk (115#)

WOD: "DT"
5 rounds for time of:

• 12 deadlift
• 9 hang cleans
• 6 push jerks

Time 9:32

I did level 2 at 115#. Rx is 155#.

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