2016-12-27 WOD

WARM
std warmup
4x100m row + burpees for how many m over/under (14, 2, 2, 0)

MAIN

A. "31 Heroes". Done as partner workout, one person is always running w sandbag, other working on the wod, which is:
31 min amrap:
{
8 Thruster 135# (we did 115#)
6 rope climbs (I subbed MU's)
12 box jumps 30"
400m run w 45# sandbag
}

Round 1: 8 thrusters, 3 MUs, 400m run
Round 2: 1 box jump, 8 thrusters, 3 MUs, 400m run

Round 3: 4 box jumps, 8 thrusters, 3 MUs, 400m run

Round 4: 8 box jumps, 8 thrusters, 3 MUs, 400m run

Round 5: 4 box jumps, 4 thrusters, 3 MUs

2014-09-26 WOD

WARM
std warmup
3 rounds
{
5 pushups
10 jumping jacks
100m run
}

MAIN

A. 3x5 Deadlift @ 70-75%
warm: 5x45, 5x135
main: 5x225, 5x245, 5x245

B. EMOM 6
4x95 OH Press

C. 12 min timecap, scale to fit in timecap
{
50 HRPU
40 V-ups
30 Front Squat 135#
20 C2B Pullups
10 G2O (CJ) 135#
}
I wasn't sure I'd finish in the time cap, so I cut the reps in half and then went back and did more sets.
Finished in 11:18 Rx, but as follows {25,20,15,10,5}{10,8,6,4,2}{10,8,6,4,2}{5,4,3,2,1}

I added:

D. 100DU Challenge
22+29+15+10+10+6+4+4

E. 2 Mile run w 20# vest: 15:15

F. 3x HSHOlds - about 45s each, trying to balance off wall, shifting balance left/right, etc

2014-09-19 WOD

WARM
std warmup
tabata KBS 26# (count = 12)
200m run

MAIN
A. Deadlift 3x8 @65%
warm: 5x135, 5x185
main: 3x8 @ 215% (66%)

B. 2x12 GHD situps

C. 3x30s Airdyne sprints, 3.5 min rest b/t

I added:

D. 2x 1mile run w 20# vest
about 7:45 each

E. 2x Tuck Front Lever

F. 3 BarMU (UB)

2014-09-12 WOD

WARM
std warmup
200m run
10 partner over-unders

MAIN
A. 3x5 Deadlift, 41x1 tempo
warm: 5x135
main 5x205, 5x225, 5x225

B. 4 rounds, each for time, 4 min rest b/t
{
15 cal row
2 CJ at 185 (I scaled to 155#)
4 MU (I did BarMU)
8 wallball 30#
}
Times: 2:41, 2:51, 2:53, 2:57
at least one failed rep each round. First 2 rounds, I failed a Clean. Last 2 rounds I failed an MU.

I added:

C: Weighted Run
2 miles w 20# vest, as part of half-marathon training. Forgot to time it, but was approx 20 min

2012-09-08 WOD

Saturday workout, so was a long one:

3 rounds (later they changed it to 2, but I did 3)
{
400m run carrying 25lb plate
30 passes lh/rh rotating 53# kb around waist
15 burpees w 24"box jump
20' of ladders (like hopscotch)
20' Crab soccer (crab walk a circuit while pushing medball w feet)
200m run while jumping rope
30 tuck-hops up onto tire
10 body blasters (burpee + pullup + toes-to-bar) <- omg these are awesome!
15 man makers (15# dumbell squat clean to thruster to 2 overhead lunges to dumbell pushup to 2 dumbell rows) <- omg these suck!
20 parralette shoot-thrus

}

Total time for 3 rounds: 64:50