Cleans & Situps

Warmup:
shoulder band stretches
pvc pass thrus

Strength:
4x5 overhead squats (95#/115#/135#/135#)

WOD: "Cleans & Situps"
10 minute AMRAP of

• 10 power cleans (135#)
• 10 standing situps (12# counterweight)

4 rounds + 10 power cleans + 2 standing situps

In addition, I rowed 1000 meters.

More RUN & ROW

Warmup:
2 rounds of

• 25 double unders
• 20 walking lunges
• 15 GHD situps

5 more GHD situps
track drill
hang upside down from rack for a bit

WOD: "Run or Row"
Athletes can either run this series or choose to row.
For time:

• 200 meters
• 400 meters
• 600 meters
• 800 meters
• 600 meters
• 400 meters
• 200 meters

Rest time should be at most the time of your split. Total distance is 3,200 meters or about two miles.

Time 31:13 including rests. I know its slow. I am not a strong runner.

Because I wanted a little bit more, I did the row option as well, except I did four splits of 800 meters each.

Time 14:53

BATMAN???

Warmup:
5 minute AMRAP of Cindy (did 3 rounds)

• 5 pullups
• 10 pushups
• 15 squats

1x5 front squats (45#)

Strength:
5x5 front squats (95#/115#/135#/155#/175#)
5x10 pushups (in between sets of front squats)

WOD: "BATMAN???"
Sets of 10 to 1 reps (totalling 55 reps on each exercise) of

• kettlebell swings (2 pood)
• Batman Situps (hanging upside down from bar by your feet)
• box jumps (24")
• double unders (unbroken sets)

Time 19:03
I did the first set of Batman situps (10 reps) then switched to regular situps the rest of the WOD. All else Rx.

Row 5K

Warmup:
2 rounds each of TABATA

• jumping jacks
• squats
• situps
• pushups

leg swings

WOD: "Row 5K"
Row 5,000 meters for time

Time 22:33

ROW

Warmup:
3 sets of 21-15-9 reps of

• pvc pass thrus
• double unders
• leg swings (each leg)
• scorpion stretch

5 back squats (95#)
shoulder mobility

Skill:
Row as far as you can using only 10 pulls. Repeat for 5 rounds.

1. 248 meters (damper set to 8)
   
2. 254 meters (damper set to 8.5) - I think I won :)
   
3. 247 meters (damper set to 9)
4. 252 meters (damper set to 8.5)
   
5. 249 meters (damper set to 8)

WOD: "Squat/Row"
3 sets of 21-15-9 reps for time of:

• overhead squats (115# Rx)
• row for calories

Time 7:54 Rx

I set the damper to 8.5 on the rower. I was able to perform the first set of squats unbroken. On the second set, I split the reps 8 & 7, but I completed the last set unbroken. I think I was only 1 of 3 who actually completed this Rx. I think I came in 2nd.

Bench

Warmup:
2 rounds of:

• kong crawl (10 meters forward)
• kong crawl (10 meters backward)
• 15 ghd situps
• 15 ghd back extensions

Strength:
Bench Press (5,5,5,3,3,3)

1. 155# (5 reps)
2. 175# (5 reps)
3. 185# (5 reps)
4. 205# (3 reps)
5. 215# (1 rep - 2 reps assisted)
6. 210# (3 reps)

WOD: "5 minute Jumble"
For max reps:

• 1 minute of box jumps (24")
• 1 minute rest
• 1 minute of burpees
• 1 minute rest
• 1 minute of pushups
• 1 minute rest
• 1 minute of pullups
• 1 minute rest
• 1 minute of double unders

Results
box jumps = 24 reps
burpees = 13 reps
pushups = 25 reps
pullups = 15 reps
double unders = 40 reps
total = 117 reps

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.