As Many Rounds As Possible = AMRAP

WOD (AMRAP in 15 minutes):

• 3 back squats (225 lbs)
• 6 pull ups
• 9 push ups

I completed 9 rounds.

Concept 2 and Power clean + Jerks

Let me make a list of things I accomplished this morning.

1. wake up at 5am (check)
2. have a cup of coffee (check)
3. get my ass whooped (check)

WOD (5 freaking rounds):

• row 200m
• 6 power cleans + jerk (135 lbs)
• row 200m

5 minutes

WOD (3 rounds):

• power snatches (95 lbs)
• matt nasties
• burpees
• cleans (95 lbs)
• Knees-to-elbows

Do the above for five minutes, as many reps for each movement as you want. Rest one minute, repeat for a total of 3 rounds.

My rep totals: 50, 50, 49.

Dead Lift

WOD:

• 21 dead lifts (225 lbs)
• 21 floor presses (45 lb dumbells)
• 15 dead lifts
• 15 floor presses
• 9 dead lifts
• 9 floor presses

My time was 8:14

Extra pain:

• 1 min of sit ups
• 1 minute plank hold
• 45 seconds of sit ups
• 45 second plank hold
• 30 seconds of sit ups
• 30 plank hold

Active Recovery

Saturday morning was all about active recovery. Work at 80% and just keep moving.

Warm up: 1000m row.

WOD:

• 1 minute of kbs
• 1 minute of burpees
• 1 minute of wall ball

Then a clean + single leg lunge (once each leg) with the barbell in the front rack position, followed by a push press. 15 reps at 95 lbs.

But wait, there's more!

WOD 2 (5 rounds):

• 10 double unders
• 5 burpee -> pull up -> knees to elbows

My time for WOD 2 was 6:40.

We finished with a bunch of ab exercises.

Cleans and Handstand Push ups

Went light on the cleans today and concentrated on form.

WOD (7 rounds):

• 3 cleans (135 lbs)
• 4 handstand push ups

My time was 8:14.

Helen, sort of

This WOD is like Helen, but double unders were used in place of the 400m run.

WOD (3 rounds):

• 50 double unders
• 21 KBS (24 kg)
• 12 pull ups

My time was 12:20. The pull ups kicked my ass this morning. 

Bench press and Row

WOD:

Bench press 3 sets of 3 (185 lbs)
Row 2000m

My rowing time was 7:45.

July 20

WOD:

AMRAP in 8 min.:

• 15 Toes to Bar
• 10 Ground to Overhead (95 lbs)

30 sec. rest

AMRAP in 8 min:

• 10 Burpees
• 2 Rope Climb

30 sec. rest

• Run 850m

July 16

WOD:

Team A runs a Caldwell loop.
Team B gets as many rounds of:

• 25 Double Unders
• 10 Wtd. Walking Lunges (40 lb DB’s)
• 1 Rope Climb

as they can until everyone from Team A returns. Then the teams switch roles.
Repeat the format with a 1k Row while the other team does rounds of:

• 15 KBS (24kg)
• 10 GH Sit Ups
• 5 HSPU

Dead lifts

WOD:

• 3 weighted pull ups (20 lbs)
• 5 dead lifts (275 lbs)
• 3 weighted pull ups (20 lbs)
• 5 dead lifts (275 lbs)
• 3 weighted pull ups (20 lbs)
• 5 dead lifts (275 lbs)
• 3 weighted pull ups (20 lbs)

Press

WOD(*):

• 5 shoulder presses (105 lbs)
• 3 shoulder presses (115 lbs)
• 1 shoulder press (135 lbs)

WOD 2 (5 rounds):

• 1 rope climb
• 5 push presses (115 lbs)
• 10 box jumps

Complete 5 rounds within 10 minutes. Row for calories for any remaining time.

I rowed for 45 calories.

* Next time I need to do 135 lbs for 3 reps. Maybe 5 and go up from there.

July 12

WOD:

800m Run

3 rounds of:

• 10 Snatches (95 lbs)
• 15 Pull Ups
• 20 DB Thrusters (35 lbs)

800m Run

My time was ~28 minutes.

July 10

WOD (Ode to Amundson):

3 rounds of:

• 7 thrusters (115 lbs)
• 7 chest-to-bar pull ups

800m run, then 3 rounds of:

• 5 thrusters (115 lbs)
• 5 chest-to-bar pull ups

800m run, then 3 rounds of:

• 3 thrusters (115 lbs)
• 3 chest-to-bar pull ups

800m run.

Then, fall over and die. My time was just over 29 minutes.

July 6

WOD:

Split Jerk 5×1 (185 lbs)

Cookie:
Half a ‘Cindy’ with C2B Pull Ups

July 5

WOD:

• 30 Deadlifts (135 lbs)
• 20 Passthroughs
• 10 HSPU
• 200m Run
• 30 Box Jumps
• 20 Hang Power Cleans (135 lbs)
• 10 Burpees
• 200m Run
• 30 Double Unders
• 20 Pull Ups
• 10 Thrusters (135 lbs)

Son of a ...

July 2

WOD:

800M run

then 8 rounds of:

• 1 muscle up
• 2 ring dips
• 3 high box jumps
• 4 overhead lunges with a plate (45 lbs)
• 5 KBS with a bell heavier than usual (70 lbs)

Finish with an 800M run

Overhead Squats

Two WODs this morning.

WOD: 3x3 overhead squats (155 lbs)

WOD 2:
3 times:

• 1 snatch
• 2 overhead squats

Then:

• 50 double unders
• 50 Knees-to-elbows (every time you let go of the bar, do 5 burpees)
• 50 double unders

Finish with (3 times):

• 1 snatch
• 2 overhead squats

I finished WOD 2 in 11:58.