Wednesday Sesh

Wod 1: 8 minute AMRAP
15 TTB
25 KB Swings (53#)
(3 rounds + 4 TTB)

Wod 2: 21-15-9
Thrusters (95#)
Power Cleans (95#)
(9:54)

Saturday Living Room WOD

5 rounds for time

10 burpees
15 overhead squats (broomstick)
20 dumbell press (10 pounders)
25 mountain climbers
30 double unders

18:49

tuesday

Front Squats:
8 @ 65%
6 @ 75%
4 @ 85%
2 @ 90%
10 @ 70%

Wod: 10 min AMRAP

15 CTB pullups
30 box jumps (24")

I got 3

saturday home wod

13 min AMRAP
10 hand release push ups
20 air squats
30 double unders

got 7

Brutal Master

WOD 1: 8 min amrap
20 pistol squats
12 pushups onto plate
30 double unders

WOD 2: 8 minute clock
1k row
max 70# kettle bell swings with remaining time

WOD 3: 8 minute clock
16 wall ball every minute on the minute

WOD 4: 8 minute clock
1 min on/1 min rest
max L-sit holds

2 min rest between WODs

Living Room WOD

10 burpees on the minute for 10 mintues

then, tabata plank holds.

McRoar

Warmup: 500m row/10 burpees/20 lunges/25 wallball/30 doubleunders

WOD1: "GRACE"

30 Clean and Jerks for time (135#)
(got 5:46)

WOD2: Partners wod
10 minutes on the clock
one guy working on (30) 24" box jumps while the other does max situps, rotate after 30 box jumps.
score is total situps.  We got 230.

Tuesday

Warmup:
10 pullups
20 pushups
30 squats
40 calorie row
30 squats
20 pushups
10 pullups

Then practiced connecting muscle ups

WOD 1: 7 Rounds for Time
10 wallball/10pullups

WOD 2: 8 minute AMRAP
15 ring dips/30 double unders

Wod 1 took me 10:32, wod 2 i got 3 rounds plus 9 ring dips.

Tuesday sesh

Warmed up with 400m run and 3 rounds: 10 pushups/10 backextensions/10 wall ball/10 slams

WOD:
20 minutes, run 100m every 2 minutes and then switch movements:
calorie row
53# kettle bell swings
pass thru's on PVC parallets
35# turkish get ups
skin the cats on rings

So you cycle through the movements twice.  Count your total reps, i got 150

Then we did tabata plank holds and hand release pushups for 8 minutes.

wednesday solo sesh

Warmed up with a 500m row, and 3 rounds of 10 wallball/10 inchworms

Then, Backsquats:
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90-95%
6 @ 80%
10 @ 60%

WOD: 50/50/40/40.30/30 wallball/KB swings

I rocked a 53# bell, took me 17:43.

tuesday sesh

Warm-up:
3 rounds: row 250m/30 sec rest
3 rounds - med ball warm up:
10 deadlift/10 shrug/10 sqt clean/10 push press/10 slams/10 wall ball (this was a workout in itself)

WOD:
10 clean and jerks
1200 m row
10 clean and jerks
800 m row
10 clean and jerks
400 m row

I used 135# and finished in 21:15.

wednesday

Wod 1:
-3 rounds, max unbroken HSPU's

Wod 2:
-5 rounds, 2 min on/2 minute rest
8 (135#) front squats
max double unders
your score is total double unders through the 5 rounds (i got 405)

Wod 3:
-7 minute burpee amrap (i was shot from second wod and got 70)

Tuesday Piece

Warmed up with 400m run and 2 rounds of: 10 wallball/10 good mornings/10 pushups/10 walking lunges/10 pvc pass throughs

Double under practice: 3 rounds, max unbroken

WOD: 30 minute AMRAP
6 dead lifts (225#)
20 box jumps (24")
50 situps

I got 6 rounds plus 69 reps in the 7th (using 185 for the dead lifts, slowly working back up to Rx status)

Monday Jam

Did  bunch of band mobility to start the warm up, then
5 rounds of the med ball warm up (5 DL/5 Sqt clns/5 PP/5 slams)

WOD1: Fran Ladder Games wod
7 minute amrap, 100# thrusters and CTB pull ups
3,3; 6,6; 9,9; etc.

WOD 2: 3 rounds, 2 min rest btwn rnds
250m row
10 burpee over PVC parallettes
30 double unders

wod 1 i got through 12 plus 7 thrusters; wod 2 took me 12:54.

Wednesday WOD

Warmed up with 1000m row/5 pullup/10 situp/15 pass throughs/20 wallball/25 ball slams

then did some inchworms, bear crawls and crab walks back and forth throughout the box

3 power cleans on the minute for 12 minutes:

1-3 @ 75%

4-6 @ 80%

7-9 @ 85%

10-12 @ 90%

WOD:

8 minutes

odd minutes: 12 burpees

even minutes: 12 KB swings (70#)

Snatch Ladder - 12.2 Wod

warmed up with 5 minutes on the jump rope/5 pullups/10 pushups/15 situps/20 pass throughs/25 wall ball
then we did the Bergener warm up.

Snatch Ladder:
10 min. AMRAP - 30 reps at each weight
65#
85#
105#
115#

Competitors weights are 75/135/165/205 if you're feeling beastly.

then we did 21-15-9 of hand release push ups and 70# kettle bell Sumo Deadlift High Pulls.

I got 70 reps at the ladder and 4:39 on the 21-15-9.

Roar Roarbison

Warmed up with 500m row and 2 rounds of the following:
5 wall walks
10 strict press (45# bar)
15 good mornings (45# bar)
20 wall ball

then hit up some double under and toes-to-bar practice. (my new Rx jump rope is a beast, i highly recommend one)

Wod: DIANE
21-15-9
Deadlift (225/155)
HSPU's

First day back since December 12th, so i scaled back to 135# for the deadlifts and finished in 8:15.