7/19/10

7 Minutes AMRAP of:

30 Push Ups (For RX = Hands must come off deck) (did first 18 rx then last 12 knees, Did like 10 more 2nd round?)

21 OHS, (45 lbs- killed my wrists!)

Did a little over 1 round

7 Minutes AMRAP of:

30 TTB (rx)
21 Ground to Overhead Anyway, (65lb rx)

Did all TTB then ~11 overheads??

Finish with 7 Minutes AMRAP of:

30 Hurdle Burpees (rx)
21 Pull Ups (rx)

Did all burpees + 10-12 pullups

I FELT LIKE I SUCKED AT THIS WOD

7/16/10

Pre WOD WOD:

Row 500 m ( i win)

Wall balls until next group rows 500 m (6 lbs)

Push ups until next group gets 500 m (knees)

Row 250 m

Wall balls until next group rows 250 m

Push ups until next group gets 250 m

WOD

3 Rounds of

*1 minute plank hold on elbows for RX (3 Burpee penalty on the spot if you break)
1 minute Max reps of Sit Ups
1 minute plank hold on elbows
1 minute Max reps of Knees To Elbows
1 minute plank hold on elbows
1 minute Max reps of Air Bicycle, R/L=1

Post WOD WOD "Grace"

30 clean & jerks for time (65 lbs)

6:42

7/14/10

For time:

5 Rounds of “Cindy”: 5 Pull-ups, 10 pushups (knees), 15 air squats

Followed by:
10 Clean & Jerk, (75 lbs)
15 Tire Flips
20 Toes To Bar (KTEs)
25 Burpees
30 Deadlift (95 lbs rx)
35 Ring Dips (skinny band)
40 Squat Box Jumps, (20" rx)
45 Calorie Row
50 Double Unders (150 singles)

44:46

7/12/10

For time:

50 Paralette Jumps
35 Bench Press, 55 lbs
20 Snatches, 65 lbs
35 Bench Press
50 Paralette Jumps

21:48

7/9/10

Complete for total reps:

1 Minute L-Pull Ups (blue band)

2 Minutes Strict Pull Ups (blue band)

3 Minutes Kipping Pull Ups (RX)

4 Minutes Ring Rows (elevated legs straight)

5 Minute Calorie Row

131 Reps

7/7/10

For time:

20 BackSquat (75/45lb)

20 Parellette Push Ups
20 BackSquat (75/45lb)

20 Sit Ups
20 Parellette Push Ups
20 BackSquat (45lb)

20 Pull Ups
20 Sit Ups
20 Parellette Push Ups
20 BackSquat (45lb)

20 Push Press (45lb)
20 Pull Ups
20 Sit Ups
20 Parellette Push Ups
20 BackSquat (45lb)

20 SDHP (45lb)
20 Push Press (45lb)
20 Pull Ups
20 Sit Ups
20 Parellette Push Ups
20 BackSquat (45lb)

33:14

(Did everything Rx except for parallette push-ups on knees)

7/1/10

Perform the following 8 movements in the fewest possible number of sets. You may execute the WOD in any order you wish but there is a 45 minute time-limit. Par for the course = 8.

30 Deadlift 105lb rx
50 Ring Dips (band assisted)
30 Pull Ups Rx
50 Push Ups knees
30 Overhead Squats 35 lbs
50 Knees to Elbows
30 Wall Balls rx
150 regular j.rope

Took the whole 45 minutes and went 25 over par