2013-11-30 WOD

Another tough one.

WARM
std warmup
200m run

MAIN

A. "The Seven" - 7 rounds for time:
{
7 HSPU (I did HSPU for first 2 rounds, then scaled)
7 Thruster 135/95 (I did 95#)
7 Knee-to-Elbow
7 Deadlift 245/185 (I did 185#)
7 burpees
7 KBS 70/53 (I did 53#)
7 pullups
}
Time: 32:58

2013-11-29 WOD

Woo. First PR in a while, which I'm happy about given that I was pretty sore after Wed/Thurs workouts.

A. Work to a heavy triple front squat in 15 min
3x45, 3x95, 3x135, 3x165, 3x185, 2x205 (failed on 3rd rep)
Last couple times we did this I only got to 185, so I'm happy w 2x205

B. Work to a heavy CJ in 15 min
5x45, 3x95, 2x135, 1x155, 1x165, 1x175, 1x185 (PR)
Last two, I paused at the hang. Need to do some drills and work on form

C. 3x20s Airdyne sprint for cals, 2 1/2 minutes in between
18,16,15

I added

D. HS holds
3x HSHold

2013-11-28 - Turkey WOD!

HUGE crew at BCF today for the one workout time.

WARM
std warmup
400m run

MAIN
Teams of 4. Entire thing for time, though we didn't end up noting our time. We were somewhere in the middle of the pack.
{

- 4000m row, divide among team.
(did 4x250 each, in turns)

- 4 rounds of
{
15 situps
10 pullups
15 burpees
10 Squat cleans 95#
}

- 50 tire flips as a team (25 each as group of 2)

- 800m farmer carry (2x55#), trade off as neeeded (3x75m weighted; rest unweighted)

Afterward, I added 3x5 ring pullups

2013-11-27 WOD

Whew! Tough one today. Didn't quite finish w/in the 45 min time cap, but got into the last round

MAIN

"On the 1st day of Thanksgiving..."

Like the Xmas song, 1st round is 1st movement. 2nd round is 2 of 2nd movement plus 1 of 1st movement. 3rd round is 3 of 3rd movement, 2 of 2nd movement, 1 of 1st movement. etc

1 200m run
2 C2B Pullups
3 DB Thrusters (2x45#. R was 53)
4 Burpee boxjumps (24")
5 HSPU (did these for first 3 rounds, then scaled to doing off the box)
6 pullups
7 KBS 53#
8 DB Snatch (4/side, 45#. Rx was 53)
9 T2B
10 Goblet lunge, 53#
11 ring dip or HSPU
12 man makers 53# (I did 35#)

I got though:
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
8,7,6,5,4,3,2,1
9,8,7,6,5,4,3,2,1
10,9,8,7,6,5,4,3,2,1
11,10,9,8,7,6,5,4,3,2,1
10 of the 12 man makers, then ran out of time.

Which totals to:
11 200m runs
20 C2B pullups
27 DB Thrusters
32 burpee box jumps
35 HSPU (25 of which were  off the box)
36 pullups (all sets unbroken)
35 KBS
32 DB Snatch
27 T2B
20 Goblet lunge
11 Ring dips
10 man makers

Whew!

2013-11-26 WOD

WARM
std warmup
3 rounds
{
7 wallball 14#
7 KBS 35#
}

MAIN
A. For time, 14min cap
{
400m run
50/30 Wallball 20/14 (I did 40 reps at 20#)
}
Finished at 14:00 even (40 reps though, rather than 50 Rx)

B. For time, 14min cap
{
400m run
50/30 KBS 53/35 (I did 40 reps at 53#)
}
Finished at 13:08 (40 reps though, rather than 50 Rx)
 
I added:

C. HS Holds
3 HS Holds

2013-11-25 WOD

WARM
std warmup
10 wallball bounce toss
10 wallball passes
10 wallball

MAIN
A. EMOM 5 Deadlift
5x5 @ 225

B. 10 min Clean & Jerk practice
10 @ 45# (drills)
5 @ 95
3 @ 115
3 @ 135
3 @ 155

C. 4 rounds, each for time. 3 min rest b/t
{
15 cal airdyne*
5 hang power clean 115#
5 burpees bar jump
}
*Our airdyne didn't have cals displayed, so we did sprints. First 2 rounds 45 seconds, then we reduced comparing to other people, to 30 sec.
Times: 1:10, 1:10, 0:55, 0:55

I added

D. HSHold practice
3 HSHolds, 20 sec each, for balance

2013-11-23 WOD

WARM
std warmup
400m run

MAIN
A. For time:
{
1k row buy-in, w 20 burpees-over-rower

5 rounds for time of
{
10 lunges (10 per leg) with plate held overhead 45/25 (I did 45#)
10 KBS 70/53. I did 53#
10 v-ups
}

800m run
}
total time: 22:22

I added:

B: HSHold practice
4 HS Holds. balance for time, also tried 80/20 weighted (working toward one-handed!)