Too many sit ups

WOD:
Do as many rounds as possible in 3mins. Rest 1 minute. Repeat 5 times.

• 3 power snatches (95lbs)
• 9 lateral jumps over the bar
• 12 sit ups

My rounds: 3 2/3, 3 2/3, 3 1/3, 3, 3 1/3

Legs on fire

WOD (5 rounds):

• row 250m (sprint)
• 5 bench presses

Times: 1:15, 1:15, 1:12, 1:12, 1:13

Monday

WOD:

5 rounds:

• 5 db dead lifts (30 lbs)
• 5 db hanging power cleans (HPC - 30 lbs)
• 5 db thrusters (30 lbs)

Run 800m

5 rounds:

• 5 db dead lifts (30 lbs)
• 5 db HPC (30 lbs)
• 5 db thrusters (30 lbs)

Run 600m

5 rounds:

• 5 db dead lifts (30 lbs)
• 5 db HPC (30 lbs)
• 5 db thrusters (30 lbs)

Run 400m

My time was 23:15.

WOD 1 (spend 20 minutes getting inverted):

• station 1: forward roll, handstands, handstand into forward roll
• station 2: press to shoulder stand on 2 boxes
• station 3: invert on rings, skin-the-cat

WOD 2 (split ‘Jackie” - 2 rounds):

• 500m row
• 25 thrusters
• 15 pull-ups

My time was just over 10 minutes.

That's what I'm talking about

WOD:
3x:

• 7 high bar squats (body weight)
• 7 dead hang pull ups

Then:

• 21 box jumps
• 1 mile run (do 100 lunges while out running)
• 21 box jumps

3x (again):

• 7 dead hang pull ups
• 7 high bar squats (body weight)

My time was 19:10. Body weight = 175lbs.

Power cleans + ring dips

WOD:

• 7 power cleans (115 lbs)
• 7 ring dips
• 5 power cleans
• 5 ring dips
• 3 power cleans
• 3 ring dips

Rest 3 minutes. Do it again. 3 times.

Back from Santa Monica, Santa Barbara, Sunnyvale, and Sacramento

This was my first Monday back since almost a week off. Most of last week was spent eating and drinking in LA, Santa Barbara, Sunnyvale, and Sacramento. I paid for it this morning.

WOD:

• 21 thrusters (95 lbs)
• 21 pull ups
• 400m run
• 15 overhead squats (95 lbs)
• 400m run
• 9 power snatches (95 lbs)
• 9 burpees (lateral jump over the barbell)

My time was 10:45.

Second WOD was tabata sit ups. Ugh.

Mobility

We had a mobility focused workout today.

WOD:

• run 2k
• do shoulder stretches
• do leg stretches
• 3x3 split jerks

Hello, Monday

WOD (5 rounds):

• 12 dead lifts (135 lbs)
• 9 lateral jumps over bar (over and back is one)
• 6 front squats (135 lbs)

My time was 10:46.

Cleans and dips

WOD:

• 5 cleans (155 lbs)
• 5 weighted dips (20 lbs)

Do the above 3 times, then rest for 3 minutes. Do it again for a total of 3 rounds.

Squats and Dodgeball!

WOD: 3 sets of 5 back squats (245 lbs)

After everyone finishes with the squats, dodgeball! Follow up with 15 burpee pull ups.

Upside down and Muscle Ups

WOD 1: 1 set of 5 presses (115 lbs)

WOD 2 (3 rounds):

• 3 free (no wall) handstand push ups
• walk on hands for 10 feet
• 3 muscle ups
• 200m run

Note: Got my first muscle up today.

Jerk

Loved the workout today.

WOD:

• 3 jerks (155 lbs)
• row 200m (sprint)
• 2 jerks (185 lbs)
• row 200m (sprint)
• 1 jerk (195 lbs)
• row 200m (sprint)
• 2 jerks (155 lbs)
• row 200m (sprint)
• 3 jerks (135 lbs)

195 lb jerk is a personal record for me (PR). I think I probably could have 200 lbs.

Fun Workout

Annie brought us a fun workout today.

WOD (5 rounds):

• 7 back squats (185 lbs)
• 10 walking lunges with 40 lb dumbbell overhead (right arm)
• 2 rope climbs
• 10 walking lunges with 40 lb dumbbell overhead (left arm)
• 7 ring dips

My time was 20:18

Runing and Benching

WOD One:

• run 800m
• rest 4 minutes
• run 800m

WOD Two: 3 sets of 5 bench press (165 lbs)