Saturday

Warmup:
20 meters of bear crawl, various hops with 4 points of impact, high knee stretches
10 kettlebell swings

WOD:  "Saturday"
For time:

Run 800 m

42 Kb swings

24 pushups

Run 400 m

21 Kb swings

12 pushups

Run 200 m

10 Kb Swings

6 Pushups

Time 15:29

I completely made this my own from the original WOD at the box.  Nursing various ailments and easing back into working out after an extended hiatus.  Anyway, it worked for me.

400M Splits

Warmup:
row 500 meters (1:52)
TABATA
-2 rounds pullups (8/6)
-2 rounds squats (12/12)
-2 rounds hand release pushups (10/10)
-2 rounds situps (10/10)

Strength/Skill:
2x5 per side unbroken of turkish getups (1 pood)

WOD: "400 meter Splits"

1. 1:17
2. 1:47
3. 1:55
4. 1:55

NANCY

Warmup:
run 400 meters
row 250 meters
10 air squats (2 seconds at bottom)
10 pressing snatch balance (45#)
10 overhead squats (45#)
10 hang snatch (45#)

WOD: "NANCY"
5 rounds for time of:

• run 400 meters
• 15 overhead squats (95# from ground)

Time 21:34 Rx

Friday

Warmup:
row 500 meters (1:55 - stayed under 21 rpm)
pvc pass thrus
squats

Strength:
1RM on snatch (95#/115#/135#/155#/175#F)

WOD: "Friday"
Three sets of 21-15-9 reps of:

• overhead squats (135# from floor)
• row for calories

Time 9:03

TABATA

Warmup:
50 double unders
2 lengths of butt kicks, power skips, zombie walk, knee hugs, and inch worm pushups
15 pvc pass thrus
push press warmup

Strength:
Push Press (10 reps/8 reps/6 reps/4 reps/2 reps). Start high and increase with each set.

• 10 reps @ 135#
• 8 reps @ 155#
• 6 reps @ 175#
• 4 reps @ 195#
• 2 reps @ 215#

WOD: "TABATA"
Rx is 8 rounds of 20 seconds work + 10 seconds rest per event. Events are pullups, pushups, situps, and squats. Due to lack of time, I completed 4 rounds of each (level 1).

Pullups (10/5/5/5)
Pushups (10/9/9/9)
Situps (7/7/7/7)
Squats (12/11/10/10)

Total reps = 133 reps

2/8/12

Warmup:
3 rounds of

• 1 minute max reps of burpee box jumps (24") - (10/8/8)
  
• 1 minute max calories on rower - (20/20/20)
  

Strength:
3,3,3,1,1,1 weighted pullups

I did strict pullups figuring my gut was weight enough.

WOD: "2/8/12"
8 rounds for time of:

• 3 power cleans (135#)
• 5 bar facing burpees
• 7 knees to elbows
• 30 second rest

Time 12:23 - I performed at level 2

2/1/12

Warmup:
2xTABATA jumping jacks
2xTABATA mountain climbers
a lot of stretches

WOD: "2/1/12"
Three sets of 21-15-9 reps for time of:

• deadlift (225#)
• box jumps (24")

Time 7:04 Rx