Team WOD

3 people on our team, 1 person must be resting throughout.

3 rounds:
1200m run
90 box jumps (20")
45 push-ups
200m sled push (90# + sled weight)

25:59

Fun!

Nutrition Burpee Challenge WOD

Do 20 burpees for each nutrition "cheat" over the past 3 weeks. (by Kirsten Anderson Pedri)

For Time:
25% of total Burpees owed
400 m Run
50 Air Squats

25% Burpees
200 m Run
40 Kettlebell Swings (16/24 kg)

25% Burpees
100 m Overhead Walking Lunge (25/45 lbs)
30 Box Jumps (20/24 in.)

25% Burpees
50 m Bear Crawl
20 Pull-ups

I owed 80 burpees, so 20 per round. Time: 23:17

Tough but fun!

Deck of cards

K = 13
Q = 12
J = 11
A = 10
2-10 = n

Total: 100 reps per suit

Air squats, push-ups, sit-ups, pull-ups (only did 70 pull-ups... right shoulder started hurting)
2 jokers = 25 burpees each

Didn't time it, as I was babysitting/chasing after Clark at the same time.

Fran

5:59 rx'd

Felt good!

Back squats, Jerry

Back squats - wanted to do 200# across all 5 sets, but couldn't manage it. Lost focus? Psyched myself out? Just too heavy? Tired legs?

200# x 2, 2, 1+f
185# x 2, 2


Jerry (1 mile run, 2k row, 1 mile run): 25:07

Death by power cleans

1 power clean the first minute (120# = 80% bodyweight = Rx'd for women)
2 the second minute
3 the third...

I finished 7 rounds + 4 cleans (fail on 5th) - 32 total

Rest 1 minute, then sprint 300m (1:12)

Cleans; run, squat, push-up met con

5 rounds of the couplet: 1 hang clean + 1 full clean
95 - 105 - 110 - 115  - 125

Met con: 5 rounds
300m run
15 goblet squat (24 kg Rx'd)
15 push-ups

Time: 15:37

Back squat; Tabata met con

Back squat, 5 x 2: 195# across all 5 sets!

Met con:
Tabata row (for calories): 6, 6, 5, ..., 5, 6
1 min rest
Tabata shuttle run (5-10-15 = 60m total) - completed 1 per 0:20
* ~1 min extra rest sprinkled within the tabata due to timer issues!
1 min rest
Tabata kettlebell swings (20 kg): 9, 9, 8, ..., 8, 9

Snatch balance; 15-min shoulder AMRAP

Snatch balance - worked up to 85# x 2. Probably could have gone up to 90# - felt good!

Met con: 15-minute AMRAP
7 strict toes-to-bar
5 push presses (85#)
3 thrusters (85#)

8 rounds + 13 reps Rx'd

Front squats; FGB-ish met con

Front squats: 155# x 2, 2, 2, 2, 2

Met con: 3 rounds
45 s Handstand push-up practice; 15s rest
45 s thrusters (65# rx'd); 15s rest
45 s pull-ups; 15s rest
45 s deadlifts (155# rx'd); 15s rest
1 min rest between rounds

R1: 11/10/9 = 30 reps
R2: 11/10/11 = 32 reps
R3: 12/10/12 = 34 reps

Handstands -->
R1 walked up the wall, walked out a few "steps" and back again
R2 kicked up to the wall, lifted hands one at a time
R3 handstand hold

deadlifts, double unders, push-ups

Skipped the strength/skill portion to deal with Clark. :-)

Met con:
5-4-3-2-1 Deadlift 185# (Rx'd was 195#)
50-40-30-20-10 Double Unders
25-20-15-10-5 Hand Release Pushups (Games style)

8:20 

Push-ups, of course, were the hardest part.

Strict press; deadlifts, pike push-ups, box jumps, shuttle runs

Strict press:
85# x 2, 2, 2, 2, fail
75# x 2

Met con: 6 rounds
6 deadlifts (155# Rx'd)
6 pike push-ups (feet on 20" box) - HSPU's were rx'd
6 box jumps (20")
1 shuttle run (10 - 20 - 30 = 120 m total)

10:16

400s; GHD, power cleans, pull-ups

3 x 400m run, 1:1 rest:
1:31, 1:27, 1:26

Met con: 7 rounds
7 GHD sit-ups
7 hang power cleans (85#) <-- meant to do 95#, closer to 65% of my 1RM.
7 pull-ups (used a thicker bar)

Pull-ups, ring dips (and holds), pistols

4 strict pull-ups
1 min rest
2 ring dips
1 min rest
18 pistols R leg

Rest 4 min

4 strict pull-ups
1 min rest
2 ring dips
1 min rest
18 pistols L leg (put my R foot down 3x)

Rest 4 min


3 strict pull-ups
1 min rest
28-second static ring hold
1 min rest
15 pistols R leg



Rest 4 min


3 strict pull-ups
1 min rest
25-second static ring hold
1 min rest
15 pistols L leg (clean!)

Jerks; burpee + ring row met con

Jerks - heavy singles
115 - 115 - 115 - 120 - 125 - 130 - 135 (sloppy!)
Tried again at 135, but missed the lift
95 x 3, 125 x 1
Need to work on getting my back foot to land first.

Met con: On the 30-second mark for 6 minutes (12 rounds total)
3 burpees
3 ring rows (rx'd was 5 chest-to-bar pull-ups... but my hands are a little beat up.)

AMRAP: deadlifts, burpees, toes to bar, run

12 minute AMRAP
- 5 deadlifts (155#, rx'd)
- 7 lateral bar burpees
- 9 toes to bar
- 100m run

5 rounds + 5 deadlifts

Power clean+clean; DB thruster, run

Power clean + clean 95, 95, 115, 115, 125, 125, 135, 140 Met con: 3 rounds 15 DB thrusters (25#), 100m run 10 thrusters, 100m 5 thrusteres, 100m 1 minute rest between rounds Time: 10:17

Push presses; Dumbbell + double-under WOD

On the minute for 10 minutes: 3 push-presses (from the ground)
95# for the first 7 rounds
100# for the next 2 rounds
105# for the last round

Met con, using 30# dumbbells
5 clean & jerks, 5 one-armed snatches each arm, 50 double-unders
4, 4, 40
...
1, 1, 10

Time: 6:30

Double-unders felt good!