2012-04-30 WOD

Warm:
15 Wall ball (14#)
50 russian KBS 35#
8 figure 8 KBS 35#
2 turkish getups 35#

Main
3 rounds for time
{
5 Deadlift 275#/185# (I did 185#)
10 box jumps 20/24 (I did 24")
}
then 800m run

Total time (3rounds + run): 7:48

Then

Work to a 1rep max benchpress
I got to 185# (5# short of my PR)

2012-04-27 WOD

Warm
20 partner wall ball
20 partner ball bounce-passes

Challenge
30 box jumps for time 24/30"
My time: 2:38, 30" box

Main
AMRAP 12 min
{
5 thrusters 115/80 (I scaled to 95#)
7 strict pullups (I went strict, though I kipped a little on the last few of each set)
100m sprint
}
Total rounds/reps: 5 rounds, 6 reps (5 thrusters+1 pullup)

2012-04-26 WOD

Main
 In 12min, establish a heavy 1R OH Squat
- I did 95#

Then
3 rounds for time:
{
15 push press 55/95# (I did 95#)
15 sec static hold COVP (chin over vertical plane)
15 sec box jump 20/24 (I did 24")
} time: 7:30 Rx

5 min rest, then
500m row for time
time: 1:47

2012-04-25 WOD

Benchmark day. Thought it was a choice of the two below. Turns out it was BOTH. Ouch.

WARM
2 sets
{
2 wall walks
10 jumping squats
}

MAIN
"Annie"
5 sets for time, reps are 50-40-30-20-10
{
DUs
Situps
} time: 10:10 (Rx)

"Rankel"
20 min AMRAP
{
6 reps 225# deadlift (I scaled to 205#)
7 burpee pullups
10 KBS 70/35 (I scaled to 44#)
200m run
} total rounds/reps: 5+6

2012-04-24 WOD

Warm
- 10 overhead/10 chest passes, 20# medball
- OH Squat practice

Main set
In 12 min, establish a heavy clean
- I got to 135#

3 rounds for time
{
5 cleans @ 115#
10 burpees
} time: 5:55

5 min rest

3 rounds for time
{
25 DUs
25 HRPU
} time: 5:20

2012-04-23 WOD

Warm
- squat practice

Main
1 mile run (7:30)
5 min rest
800m run (3:30)
3 min rest
400m run ( 1:38 )

100 band stretches

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)