2012-04-20 WOD

Warm
10 med ball overhead passes
10 med ball chest passes

Main - For time:
{
30 Wall ball
50 DUs
200m run
20 Wall ball
50 DUs
400m run
10 Wall ball
50 DUs
800m run
} Time: 15:40

Pull-up ladder (w partner assist)
10,9,8,7,6,5,4,3,2,1 (55 total)

2012-04-19 WOD

With medium weight kettle bell (35#)
{
Warm 50 shoulder-height KBS
10 figure 8's
10 circle passes
}

Main
3 rounds for time
{
5 C/J 155/105 (I did 105#)
10 pullups
25 DUs
} time: 9:50

rest 5 min

3 rounds for time
{
10 OH Squats 115/85 <-- I only did #45 - My OH squat was WEAK today
10 burpees
} time: 5:50

Total: 15:40

2012-04-18 WOD

Benchmark day

"Gator"
8 rounds (!) for time
{
5 reps 185/115# front squat (I did #115)
26 ring pushups or HRPU (I did HRPU)
} Total time 25:40

2012-04-17 WOD

WARM
5min DUs, then,
Clean progression

STRENGTH
In 15 min build to a heavy 3x3 deadlift  TnG with perfect form
I did 3x3 @ 245
then set a PR DL 1rm @ 275

MAIN
4 rounds for time of
{
5 hang power cleans   65/95
10 box jumps  24/30
200m sprint
} I Rx'd the above (95, 30") in 9:50

2012-04-16 WOD

Back at the box!

Main set (in 3 parts)


AMRAP 8
{
15 wallball (14#)
30 DUs
} I completed 3 rounds


AMRAP 8
{
300m Row
15 burpees)
} I completed 4 rounds

Challenge:
50 GHD situps or 100 regular situps for time
I did 100 situps in 4:59

2012-04-15 WOD

A little sunday workout while the kids were riding around the track at school on their bikes:

4x
{
800M run
5 pullups
}

2012-04-12 WOD

Travel wod from the other day.

5 rounds of
{
10 pullups
10 dips
}

3 rounds of
{
145# benchpress
10 T2B
}