RUNROW

Warmup:
row 500 meters working on technique
pvc pass thrus

WOD: "RUNROW"
For time:

• run 200 meters
• row 1200 meters
• run 400 meters
• row 800 meters
• run 600 meters
• row 400 meters
• run 800 meters

Time 24:20 Rx

This was my first time back in over a month. I will try to get in two WODS this week.

Fail

Warmup:
row 1000 meters
handstand tunnel
handstand hurdles

WOD: "FAIL"
During round 1, I got the "headache" and couldn't continue the lifts & pullups. So, my workout consisted of:

• 15 thrusters
• 5 pullups
• 1.25 mile run
  

Presses

Warmup:
3 rounds of:

• 10 over the ball medicine ball toss (20#)
• 1 inch worm (length of gym)
• 1 bear crawl (length of gym)
• 1 crab walk (length of gym)

20 pvc pass thrus
row 250 meters (<1 min)
1x3 press (45#)
1x5 push press (45#)
1x7 push jerk (45#)

Strength:
3x3 press (135#/155#/165#)
3x5 push press (155#/175#/205#)
3x7 push jerk (185#/195#/205#)

WOD: "Run 400m"
run 400 meters for time

Time 1:24

AMRAP 15

Warmup:
2x TABATA jumping jacks
2x TABATA mountain climbers
1x TABATA squats
20 pvc pass thrus
20 pvc alternating toe touches
3x1 overhead squats (45#)

Strength:
3x3 overhead squats (135#/155#/155#)
1x max reps overhead squats (95#) = 30 reps


WOD: AMRAP 15

AMRAP in 15 minutes of:
10 weighted box jumps (45#/24")10 handstand pushups (scaled)


8 rounds + 3 box jumps

Hang & Run

Warmup:
row 500 meters
3x10 GHD situps
3x10 walking lunges
3x10 knees to elbows

WOD: "Hang & Run"
10 rounds of 10,9,8,...3,2,1 reps for time of:

• hang cleans (135#)
• pushups
• 200 meter run

Time 26:23

The pushups were supposed to be ring dips, but I can't do those due to left shoulder issues per doctor's orders. Running 2000 meters on the hot asphalt in my Vibram Five Fingers was brutal. It was like running into an oven. There was more heat radiating from the pavement than the actual air temperature, which was still in the mid-nineties.

FIGHT GONE BAD

Warmup:
10 reps of each FGB station

WOD: "FIGHT GONE BAD"
3 rounds of 5 minutes each. AMRAP each station for 1 minute then move to the next station. 1 minute rest between rounds.

• wall ball (20#/10') 25/20/15 = 60 reps
• sumo deadlift high pull (75#) 20/15/10 = 45 reps
• box jump (20") 30/17/13 = 60 reps
• push press (75#) 22/10/10 = 42 reps
• row (calories) 11/9/10 = 30 reps
• TOTAL 108/71/58 = 237 reps

This is my first WOD in the new box. Check out the link above for a pic.

ANNIE

Warmup:
3x10 knees 2 elbows
3x10 walking lunges
3x10 pvc overhead squats

Strength:
3x3 overhead squats (135#/155#/175#)
3x3 front squats (195#/205#/215#)
3x3 back squats (245#/275#/300#)

WOD: "ANNIE"
Sets for time of 50,40,30,20,10 reps of:

• double unders
• situps

Time 13:53 Rx (all double unders)