2012-02-22 WOD

Warmup:
5 min DU practice
2 sets * 5 reps {
pullups
pushups
squats
burpees
}
10 rounds of 30 seconds on/30 seconds rest KB swings (35#)
I did ~12-13 per round, so call it 125 KBS

Main: "Annie"
50-40-30-20-10
{
 DUs (max unbroken was 20)
 Situps
} total time: 11:37 <--among the slowest times. Really need to work on my DUs.

2012-02-21 WOD

5 min DU practice

Bench press 3x5reps, @ 65% (I did 145# - probably a little more than 65%)

15 min AMRAP
{
 30 wall ball 20#
 20 HRPU
 1 rope climb 15/20' (I did 15' and only afterward saw that prescribed was 20'! Slacker!)
} - I did 3 rounds + 7 reps

2012-02-20 WOD

Last travel workout before I'm back at the box tomorrow.

800M run
Leg press (hotel didn't have weights to do a dead lift) 3x5 @260#

Then 10-8-6-4-2-4-6-8-10 for time
{
Pullups
burpees
pushups
} time: 16 minutes

then 2x 7 flights of stairs up and down

2012-02-15 WOD

Travelling still...

Sets of 10, 9, 8.... 1
{
Burpees
Air squats
pushups
situps
pullups
}
Total time: 23 min

2012-02-14 WOD

Travelling (still), so this was made up based on hotel gym equip

3 rounds for time
{
800m run
20 dumbell thrusters 30#x2
15 pullups
} total time: 18min30

2012-02-11 WOD

Back home after 3 days of travel and 2 days of that were slacking! No time to go to BCF, so did travel wod at home:

5 min DU practice (w kids out in the driveway!)
then rounds of 10,9,8,7,6,5,4,3,2,1 reps for time
{

- Burpees
- Pushups
- Situps
} total time 12:00 even

then

pull up ladder:
5,4,3,2,1

2012-02-08 WOD

Travelling today, so made do with limited equipment in hotel gym. WOD at BCF had 3 rounds of 800m run, 30 squat cleans, and 30 pullups. I'd have normally scaled back the pullups (band or assist) but instead reduce the number. Also, there weren't barbells in the gym for the squat cleans, so here's what I did instead:

5min DU practice
\
Main
3 rounds for time:
{
- 800m run
- 15 dumbell thrusters (2x30#)
- 15 pullups
- 20 situps with 12# ball overhead and bounced off wall
} total time: 25min