2012-03-14 WOD

I have to admit its hard to get motivated when on vacation and it's hot and humid here and the pool beckons. Still, I got my butt in gear and got something done. Scaled version of 'Wilmot' plus a pretty tough run (for me anyway). 5k run which went from our house in the hills down to the beach and back (~900ft?) 6 rounds of { 20 air squats (was supposed to be 50) 10 dips (was supposed to be 25) } I should note that I also did ~4k hike earlier with a 10 lb pack and a 40lb kid on mug shoulders! Call it a pre-warmup.

2012-03-13 wod

I'm travelling in Costa Rica so had to make do with what I had (eg a rope tied between a mango and a papaya tree served as pull up bar). Not sure how I'll do 12.3 if it's anything involving a barbell. Warm: ~2mile run (thru woods and part on dirt road) Main 3 rounds of: { 10 T2B 5 C2B pull up 5 HSPU }

2012-03-10 - Open 12.3

Did my 12.3 workout for the CF Open. Better than 12.1 and 12.2 I think, but I'll wait to see how it ranks after sunday.

Max rounds/reps in 18 minutes:
{
15 24" box jump
12 115# press <-- these were killing me
9 T2B
}
I completed 4 full rounds + 15 box jumps + 4 presses = 163 (4x36 + 15 + 4)

Here's what it looked like, only with more grunting and panting and desperation

2012-03-08 WOD

Travelling still. Workout limited to what I had to work with in hotel

5 min DU practice

3 rounds:
{
10 T2B
10 Benchpress (2 * 50lb dumbells)
5 HSPU
}

2012-03-07 WOD

Travelling, so best adaptation I could do of "Jack" that folks at BCF were doing. Also had to scale down some as noted

warm
5 min DU practice
30 T2B. 30! (2 sets of 10, 2 sets of 5)

Main:
Max rounds in 20 minutes:
{
115# push press, 10 reps (I did 60# dumbbell push press, 10 reps)
55# KBS, 10 reps (I did 35# dumbell, lighter but hard to grip)
10 box jumps, 24" (I used back of an inclined bench, propped to about 24" - tricky landing though as it's inclined)
} 7 rounds in 20 min

then added 2 sets of 10 dips, 2 sets of 5 pullups

2012-03-05 WOD

Travelling but posted BCF WOD was doable from hotel gym. Added a few things to it.
5 min DU practice
20 T2B

Main
800m run
3 rounds
{
15 Wall ball
10 C2B PU
5 Burpees
}
800m run
total time: 23 min

20 dips
10 shootthrus

2012-03-03 WOD

Tough one today. I had to cut it off both because of time (had to get back and take kids to swim class) and because I was WRECKED!

15 rounds for time of
{
5 pullups
10 pushups
5 thrusters: incrementing weight each 3 rounds: 75#, 95#, 105#, 115#, 125#
200M run
}
I managed 10 rounds (75x3, 95x5, 105x3, 115x1) in 31:30