2012-12-10 WOD

WARM
std warmup
200m run
handstand walk attempts <-- I need to practice these. Against wall I'm ok, but 'free form' I'm too chicken to actually get vertical

MAIN
for time:
{
50 wallball 20/14 (I did 20#)
40 KBS 53/35 (I did 53#)
30 pullups
20 OH Squat 115/75 (I did 75)
10 Burpee bar jumps
20 OH Squat 115/75 (I did 75)

30 pullups

40 KBS 53/35 (I did 53#)

50 wallball 20/14 (I did 20#)

}

total time 26:10 

Update: Ran over lunch: 4.2km, 21:27, 5:06 pace

2012-12-08 WOD

This was the "Wishing on a WOD" event that BCF does Make A Wish foundation. Fun workout, and we raised some money to brighten the day for some sick kids and their families.

MAIN

AMRAP 30 minutes
{
5 pushups
10 situps
15 airsquats
}

I managed 29 rounds, so 145 pushups, 290 situps, 435 air squats

2012-12-07 WOD

WARM
std warmup
10 wallball 12#
20 wallball passes
200m run

MAIN
A. 5x5 Frontsquat at 70% ORM
I did 145#, which is 70% of 210 (my orm is 205)

B. 5x5 OH Press at 70% ORM
I did 95#, which is 70% of 135 (my orm is 130)

C. 3 rounds for time of:
{
10 pullups (did the first 7 of the first set strict, all the rest kipping)
15 wallball 20#
400m run
} time 10:10

2012-12-06 WOD

Recovery/makeup day, I did a little stretching, then made up for Tuesday's WoD which I missed due to work travel.

WARM
std warmup
200m run

MAIN
A. Benchpress 5x5 @ 70% of ORM
I did 5x5 @ 145# (70% of 210, my ORM is 190)


B. Deadlift 5x5 @ 70% of ORM
I did 5x5 @ 225# (70% of 320, my ORM is 315)

C. 5 rounds for time of

{

10 T2B

15 HRPU

25 DU

} total time 10:10

2012-12-05 WOD

A.
3 rounds, total count reps
{
30 seconds push press 65/95 (I did 95#)
30 seconds jumping squats
30 seconds close-grip pushups
5 min rest b/t rounds
}
My counts per round: 52, 53, 44 (Rx)

B.
2 rounds, max reps within 4 minute limit (per round)
{
500m row
OH Squat 55/75 (I did 75#)
4 min rest b/t rounds
}
My counts per round: 14, 14 (Rx)

[update - over lunch I did 4.2k run in 21min, and did 5 HSPU]

2012-12-03 WOD

WARM
std warmup
20 wallball 20#
wallballpass
snatch practice

MAIN
A. 6 min amrap
{
3 hang snatch AHAP (I did 75#)
8 burpee box jumps, 24/30 (I did 30")
}
count: 4 rounds, 3 reps Rx

B. 1000m row for time
time: 4:01

C. 6 min amrap
{
3 hang power snatch AHAP (I did 75#)
8 wallball 20/14 (I did 20#)
}
count: 5 rounds, 3 reps Rx

2012-12-01 WOD

December! Wow, time flies

WARM
std warmup
10 wallball slam passes 20/14
10 wallball chest passes 20/14

MAIN
4 rounds of:
{
4 min limit
500m row
thrusters 65/95 for remainder of 4 min (I did 95#)
4 min rest
}
counts were 16, 15, 14, 15 Rx