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.