WOD

20110630

Clean and Jerk
3-3-3-3    75-75-75-75

2 Rounds

Run 400m
20 Wallballs
15 Burpees

Time 8:55 RXd

WOD

20110629


Push-Press

3-3-3-3

75-75-75-75

Weighted Pull-ups (did strict pullups with red band)
4-4-4-4

5 Minute AMRAP
10 DB Ground to Overhead (45/25) I used 20#
10 Push-up (on knees)

3 rounds plus 11

WOD

20110628

Run 1 Mile (7:09)
Rest 3 Minutes
Max Double Unders in 3 Minutes (132)
Rest 3 Minutes
Row 1000m (5:08)
Rest 3 Minutes
20 Burpees
30 KB Swings (35/25)


Total time was 26:54 as RXd (can't remember if it was 26 or 25...still in a fog)

WOD

20110627

Wendler back squat


3 @ 100
3 @ 115
5 @ 127.5

7 Minutes AMRAP
7 Back Squats (225/155) I used 105# (they recommended 65% of 1RM)
7 Strict Ring Dips (I did pushups on knees. Left bicep seemed to give out each set. Like - it just refused to work.)

Do not scale with bands. Do the most difficult push-up variation you can that fits the profile of this WOD.

4 rounds plus 4 pushups

WOD

20110625

“Daniel”
50 pullups - scaled to 30 w/ 2 red bands
400m run
95 lbs thrusters, 21 reps (I did 45#)
800m run
95 lbs thrusters, 21 reps
400m run
50 pullups - scaled to 30 w/ 2 red bands


Total time...don't remember...18 or 19 something. Twas uuuuuuggggllllaaaaayyyyy.

WOD

20110620

Wender Squat
5 x 92.5
5 x 107.5
6 x 122.5

3 Rounds
15 Burpees
10 Overhead Squats (135/95) - 55# first round, 45# rounds 2 and 3
5 Muscle Ups (subbed 3 pullups and 3 ring dips w/ 2 red bands for each MU = 15 each per round!)
20:54

WOD

20110613

Wendler BS week 4 (backoff day)
52.5 x 5
67.5 x 5
80 x 5

Metcon
2 Rounds
10 Overhead Squats (115/75)
20 Box Jumps (24/20)
Run 400m

w/ 55# for OHS and 5x45# plates for BJs
7:25

WOD

20110609

Clean

1-1-1-1-1-1-1
75-85-90-95(F)-90(F)-85(F) I just gave up. Will stick to 90 next time til my form is perfect. I think 90 is a 5 pound PR.

21-15-9
Thrusters (65/45)
Jumping Pull-ups
4:22 as RXed

WOD

20110608

Wendler press week 3
5 @ 47.5

3 @ 55
3 @ 60

then metcon:
Every 2 Minutes for 5 Rounds
Max Rep Weighted Pull-ups (50/30) I did 10#
Max HSPU I did negatives

14 weighted pullups total and 21 seconds total negatives
I also threw in a few unweighted pullups after the weighted ones got too heavy....maybe 4 total...but once the hands left the bars, the pullups were done.

WOD

20110607

Run 400m
50 Sit-ups
Run 400m
50 Push-ups (on knees)
Run 400m
50 Lunges
Run 400m

Time 14:21

WOD

20110606
Wendler back squat week three (spreadsheet here https://spreadsheets.google.com/ccc?key=tvxwPJ4nR38agLqppJvoyZA#gid=0)
5x100
3x112.5
6x127.5 (maybe I underestimated my 1RM???...)

4 Rounds
10 Burpees
30 Double Unders
5:48 as RXd!!!! (yay me!)

WOD

20110604

“Coe”

10 Rounds
10 Thrusters (95/65) - I used 45#
10 Ring Push-ups (I did first couple rounds on rings and knees...then did them on ground and knees)

17:47

WOD

20110602

Wendler back squat (missed doing this Monday)
3 @ 92.5

3 @ 107.5
8 @ 120
 
5-4-3-2-1
Squat Snatch (135/95) I did 35# bar only
Chest to Bar Pull-ups
4:21
Dropped bar on my foot on my last rep in my set of 3. ow.

WOD

20110601

Wendler press day
Wendler spreadsheet
3 @ 45

3 @ 52.5
5 @ 57.5

21-15-9

Push-press (115/75) I did 45#
Bastards (burpees then jump over bar)
time 7:40