Rope climbs

WOD (5 rounds):

• 5 power cleans (135 lbs)
• 10 push ups
• 2 rope climbs

My time was 14:20. Pretty awful. Everything felt heavy and I couldn't figure out why. When I got home a cold hit me like a ton of bricks. Working on day three of fighting the cold now.

Dead lifts

WOD: 3 sets of 5 dead lifts (245 lbs)

Hello, Monday

WOD:

3 rounds of:

• 5 knees-to-elbows
• 10 push ups
• 15 squats

Then run 800m

2 rounds of:

• 21 KBS
• 12 pull ups

Run 800m

Then 1 round:

• 30 medicine ball cleans
• 30 box jumps

My time was 19:03.

Dwayne's Birthday WOD

WOD:

• 800m run
• 32 double unders
• 16 over head squats (95 lbs)
• 2 rope climbs
• 800m run
• 16 over head squats
• 2 rope climbs
• 32 double unders
• 400m run

I finished in 15:18.

Cleans

WOD:

• 800m run
• 7 ring dips
• 7 cleans (115 lbs)
• 400m run
• 11 ring dips
• 11 cleans
• 200m run
• 14 ring dips
• 14 cleans

I finished in 16:30.

Pull ups and back squats

WOD 1: max dead hang pull ups
I got 16.

WOD 2: 3 sets of 5 back squats (255 lbs)

Power cleans

Good workout this morning. For some reason I didn't push myself as hard as I could have gone. Didn't realize it until after the workout was finished.

WOD (5 rounds):

• 400m run
• 1min of power cleans (155 lbs)
• 2min rest

Saturday

Forgot how this WOD went on Saturday. It had lots of rowing, rope climbs, dumbbell thrusters, and jumping. It sucked.

Seriously

WOD:

• 250m row
• 25 thrusters (empty bar 45 lbs)
• 400m run

Then 2 rounds:

• 16 pass-thrus
• 10 box jumps
• 5 Handstand push ups

Repeat all of the above.

Dead lifts

WOD 1: 3 sets of 5 dead lifts (245 lbs)

WOD 2 (4 rounds):

• 200m run
• 10 push ups
• 5 dead hang pull ups
• 10 weighted lunges (35 lb dumbbells)

My time was around 8:13.

Front Squats

WOD:

• 10 front squats (135 lbs)
• 21 pull ups
• 50 double unders
• 10 front squats
• 15 dead hang pull ups
• 50 double unders
• 10 front squats
• 9 weighted pull ups (25 lbs)
• 50 double unders

I finished around 12:29 or something.

WOD(3 parts):

WOD 1 (Individual):
10-8-6-4-2:

• Gassers
• Thrusters (45 lb DB’s)
• DB Swing (with one of DB’s from thrusters)

WOD 2 (partner):
10 min. running clock
One partner runs 400m while other partner does as many “Boy” Eaters as possible (DB push up, power clean, push press) 45#/25# DB’s
alternate until 10 min. is up
score is total for 2 partners

WOD 3 (team):
one time through:

• 15 Calorie Row
• 15 Box Jump
• 15 HPC (45#/25# DB’s)
• 30 Double Unders
• 2 Rope Climb

Everyone starts on row, one at a time. Teammates cannot move on until person on next exercise is done. Time is when last person finishes (Annie R U okay style)

Back Squats

WOD 1: 3 sets of 3 back squats (265 lbs)

WOD 2 (3 rounds):

• 10 burpee pull ups
• 400m run

I finished in 9:20.

Pull ups and ring dips

WOD (3 rounds):

• 4 weighted pull ups (25 lbs)
• 4 weighted ring dips (25 lbs)

then (7 minute cap):

• 12 thrusters (95 lbs)
• 12 push ups
• 200m run
• 9 thrusters
• 9 push ups
• 200m run
• 6 thrusters
• 6 push ups
• 200m run

I finished in 6 minutes.

Hanging Power Cleans + Handstand Pushups

WOD(5 rounds):

• 25 squats
• 7 hanging power cleans (135 lbs)
• 5 handstand push ups

My time was 11:59. The handstand pushups were tough today.