Clean & Jerk

Warmup:
AMRAP in 5 minutes of:

• 1 burpee
• 2 pullups
• 3 standing long jumps
• 4 pushups
• 5 pvc thrusters

completed 6 rounds

WOD: "5x5 Clean & Jerks"

• 135#
• 145#
• 165#
• 185#
• 205# failed
• 185#

failed at 205# in my 5th set so i went back down to 185# to finish my reps

Daily Minute = handstand

Filthy Fifty

Warmup:
run 4 laps
tabata squats
Daily Minute = handstand

WOD: "Filthy Fifty"
For time:

• 50 box jumps (24")
• 50 jumping pullups
• 50 kettlebell swings (1 pood)
• 50 walking lunges
• 50 knees to elbows'
• 50 push press (45#)
• 50 back extensions
• 50 wall ball (20#)
• 50 burpees
• 50 double unders OR 150 jump rope

Time 35:25 as Rx

Compare to 12/23/08. I shaved 3:02 off my time and I was using a taller box today. 20" box is Rx.

100 OHS

Warmup:
3x15 GH situps
1x15 medicine ball clean/wall ball (20#)
2/10 medicine ball clean/wall ball (12#)
overhead squat practice

WOD: "100 OHS"
100 overhead squats for time (95# Rx)

7:25 using 65#

DANNY

Warmup:
3x15 GH situps
3x15 back extensions
3x1 samson stretch (each leg)
squat snatch practice (45#)

WOD: "DANNY"
AMRAP in 20 min of:

• 30 box jumps (24")
• 20 push press (115#)
• 30 pullups

I completed 2 rounds plus all the box jumps and push press plus 5 pullups in the 3rd round as Rx.

BEAR

Warmup:
3 laps of hurdle ducking
3x5 judo pushups
2x15 knees 2 elbows
2x15 medicine ball cleans (20#)

WOD: "BEAR"

7 reps of the following sequence:

power clean

front squat

push press

back squat

push press

5 rounds
-Try to move up in weight each round

-Rest between rounds as needed
-During each sequence you can only barely tap the weight on the ground, which means, try not to set it down period during the sequence!

1. 45#
2. 65#
3. 85#
4. 95#
5. 105#

Didn't feel well this morning so I stayed relatively light. 1st WOD since Tuesday so I was out of the loop a little. I should probably run tomorrow or something.

TABATA

Warmup:
3x15 back extensions
row 500 meters (2:11)
skin the cat practice
turkish getup practice

WOD: "TABATA"
8x20 seconds work w/ 10 sec rest intervals through 4 exercises for a total of 32 20-sec work intervals. Score is total reps.

Wall Ball (20#): 10/12/10/10/9/11/10/10 = 82 reps
Knees 2 Elbows: 5/5/7/5/6/5/5/5 = 43 reps
Box Jumps (24"): 15/10/10/8/10/10/10/10 = 83 reps
Pushups: 12/10/10/10/8/8/7/7 = 72 reps

Total Reps = 280

The total # of reps could be off a few either way. I forgot to write it down at the gym and was trying to remember.

FRAN

Warmup:
3x15 squats
15 knees 2 elbows
20x windmills (each arm)
thruster practice (45#)

WOD: "FRAN"
21-15-9 thrusters (95#) & pullups for time

Time 12:00

My last time was under 10 minutes. I got really sick in the middle of this one. Not real pleased with today's efforts. I was on track for 6 minutes when the sick monster caught me.