Christine

WOD ("Christine", 3 rounds):

• 500m row
• 12 dead lifts (bodyweight)
• 21 box jumps

Finished in 12:35. I beat my old time by 4:13!

The damn prowler

WOD:
Prowler (320 lbs): 2-2-2
Weighted Pull Up (35 lbs): 2-2-2

then,

3 Rounds:

• 15 KBS
• 200m run

Dead lifts and a cookie

WOD: 5-5-3-2-5 dead lifts

Cookie (5 rounds):

• 25 double unders
• 10 push ups
• 7 pull ups

Running and ropes

WOD: 3x800m run

WOD 2: Work on variations of rope climbs that are hard for you.

Jerks, front squats, and more fun

WOD 1: 1-1-1 set of a split jerk followed by max reps front squats.

WOD 2 (5 rounds):

• 30 seconds front squats (155 lbs)
• 30 seconds double unders
• 30 seconds burpees
• 30 seconds rest

WOD (AMRAP 7min):

• 1 rope climb
• 5 burpees
• 10 wtd lunges (35 lb dumbbells)
• 20 double unders
• 2 rope climbs
• 10 burpees
• 15 wtd lunges
• 30 dbl unders
• 3 rope climbs
• 15 burpees
• 20 wtd lunges
• 40 dble unders
• 4 rope climbs
• 20 burpees
• 25 wtd lunges
• 50 dbl unders

Work through the above list until you run out of time on a 7 min. clock

Note where you finished in the list

Run 400m

Start where you finished and work backwards for time or 7min whichever is shorter

Lifting

WOD: 3x5 press
WOD 2: 3x5 back squats

WOD (5 rounds):

• 7 pull ups
• 7 kbs
• 7 box jump
• 400 m run

Oh my abs...

WOD:

• 2 min med ball situps for reps (8#/12#)
• 400m run at 60%
• 2 min Knees to elbows for reps
• 800m run at 80%
• 2 min Star Situps for reps
• 800m run at 80% - try to match your last time
• 2 min plank hold – record time if don’t make it to 2 min
• 200m easy run

Then For time:

• ½ reps for medball situps, knees to elbows, and star situps
• Right into ½ time completed for plank hold

WOD (‘The Chief’) - 5 Rounds - AMRAP in 3 min. of:

• 3 Power Cleans (135 lbs)
• 6 Push Ups
• 9 Air Squats

rest 1 min.

Front squats

WOD: 1-1-1-1-1 front squats

I don't work on these much, but I did hit a new PR of 235 lbs. My last PR was 215 lbs.

Lifting

WOD: 3x5 back squats and 3x5 presses

Bench press and pull ups

WOD (5 rounds):

• 5 bench presses
• max dead hang pullups

With a 5 minute running clock, run 400m and then do shuttle runs for the remaining time.

Snatch practice

Just got back from a short trip to Maui. It was my first time experiencing spa baths and a full massage. It felt great having loose shoulders and hips. Perfect timing for the snatches this morning.

The first part of the hour was spent practicing snatches. The WOD was 12 rounds of tabata. Alternating between power snatches and squats. We followed that up with an 8 round tabata of rowing.