Rest day

Yessir

Wall Ball/Clapping Pus-Ups/Overhead Lunges/SDHP//Buddy Carry

WOD
3 rounds of 1 minute stations (for max total reps):
Wall Balls
Clapping Pushups
Overhead Lunges (1 DB)
Sumo Deadlift High Pulls (1 DB)
Buddy Carries
Rest (you are being carried during the buddy carries for your rest)

Source

230 reps
55lb dumbbell, carried Rob... he probably weights around 160?


Skills
We had a max double unders contest after the WOD, new PR: 125

"Isabel"

WOD
30 power snatches for time

Rxed is 135lbs which is well beyond my capacity, I did it at 85lbs this time.

4:00

Did this on July 29 in 3:21 with 65lbs.

Skills
I probably did some double unders, but I don't remember
GHD situps

Rest day

What up Cindy?

"Cindy"

WOD
AMRAP 20 mins:
5 pull-ups
10 push-ups
15 squats

Source

24 rounds + 5 pull-ups
Did this on May 19 (this predates this log), did 17 rounds + 5 pull-ups. I wanted 25 rounds today, the push-ups killed me. Overall I was happy with this effort and score though.

Skills
Double unders
2x5 deadlift at 225 (first round I felt like I was rounding so I decided to do it again, then my partner couldn't continue due to some nasty blood blisters so we decided to call it a day)

"Ring Helen"

WOD
3 rounds for time:
Run 400m
21 KB swings
5 Muscle Ups

Source

11:48
Used a 45lb kettlebell and did muscle-ups (for real). I did all singles and missed one in the last round. First and third KB swing sets were unbroken, 2nd was 15-6.

Skills
Double unders

Overhead Walking Lunges/Burpees

WOD
5 rounds for time of:
50 ft walking lunge with 45lb plate overhead (modified from barbell)
21 burpees

10:26
Felt very slow but was still a pretty fun workout.

After:
Plank, side plank, plank

Skills
Double unders

P.S. I forgot to call you, I'm sorry. I'll put a reminder to myself for tonight.

Rest day

I'm a little behind on my posts

Hill Run/Push-ups/KB Snatches

PARTNER WOD!!

For time:
Run up University Dr. (from the bottom of the stairs to the left of chevron) to Panther Hall (Both Partners) on the sidewalk
1 Partner must complete 50 KB snatches, while the other completes 50 Hand release pushups
Both partners run back down, touch the stairs and go back up the hill
Partners switch exercises, and complete 50 of the other exercise
Both partners run down, touch the stairs, and run back up
Time stops when both partners, reach Panther Hall.

I did it with a 20lb weight vest and used a 45lb KB. 23:33 or something, had to wait for my partner on the snatches and he had to wait for me. I did the push-ups first and they went quickly. This one was pretty fun. I like the 45lb KB, it's heavy but not ridiculous. My back was hurting (as was most of the rest of me) on the last run.

Bear Complex/Toes-to-bar/Burpee box jump

WOD
For time:
5 Bear Complexes at 85% of BW
10 Toes-To-Bar
5 Bear Complexes at 85% of BW
20 Burpee-Box Jumps
10 Toes-To-Bar
5 Bear Complexes at 85% of BW

Source

85% of 140 is 119, I did this at 120, it was heavy

14:49 I think was my time.

I did a power clean and thruster at first, and a behind the neck thruster which was awkward and difficult. I soon transitioned to a power clean, squat, push press system, which started out okay. Finally, I settled on squat clean, jerk (120 got heavy) or split jerk (did my first split jerk(s) today!). Behind the neck jerks (also known as rack jerks) are awkward as hell. I'm going to try to learn how to do that better- you're supposed to be able to put up more weight that way if you're good at it.

Skills
Double unders (tried to do them as fast as possible)

Rest Day

I forgot to post this...

"Annie"

WOD
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

5:55

My double unders sucked hard today. Not sure if the electrical tape on the rope was the problem or I just wasn't focused. Either way it was a PR and I broke 6 mins, which was my goal.


Skills
GHDs
Rowing
Strict pull-ups
Back extensions

DB Deadlift/Hang Clean/Push Press/Squat

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Source

30-40-42.5-45-47.5

5x3 Weighted Pull-ups

3-3-3-3-3 reps weighted pullups (strict, kipping if necessary), 1 set max unweighted strict

35-40-45(little kip on last rep)-45(big kip on last rep)-45(all strict) then 13 strict unweighted]

I only had about 45 minutes for this WOD so I might have cut my rest short a little bit on the first two sets at 45lbs. Otherwise this went fairly well, I was hoping for more strict in the last set but I think I was a little tired.

Rest day

Quads are sore

"The Paperboy 2"

"The Paperboy" (modified)
2x Pete Stair Runs

3 Rounds
Walking Lunges
5 Forward Rolls
50 Double Unders

2x Pete Stair Runs

Source

20:04

Bear Crawl/HSPU/Situps

WOD
4 rounds for time of:
100 ft bear crawl (50' down and back)
15 HSPU
50 situps

Source (modified)

19:20something

10 real HSPU + 5 pike in 1st round
5 real + 10 pike in 2nd
0 real + 15 pike in 3rd
5 with toes on wall but not all the way up + 10 pike in 4th

Skills
Double unders

Rest Day

Climbed a little bit.

Wittman

"Wittman" (scaled)

Seven rounds for time of: (scaled to five rounds)
1.5 pood Kettlebell swing, 15 reps (scaled to 1 pood)
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Source

19:10
Power cleans and sore back. This was a good one.

Deadlift/Pushup

WOD
10 rounds for time of
15 deadlifts at 135lbs
15 push-ups (chest to deck)

13:41

Skills
Double unders

10x2 Shoulder Press, 60s Rest

WOD
2-2-2-2-2-2-2-2-2-2 reps shoulder press
rest 60s between sets

85-85-90-90-95-95-100-100-100(1,F)-95(1,F)

Skills
Rowing
Double unders
GHDs
Kipping knees to elbows
Kipping toes to bar

Rest day

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."
- Emil Zatopek

Curtis P/SDHP

AMRAP in 8 minutes:
Curtis P's (95#)
*Every minute on the minute you must complete 5 sumo deadlift highpulls

A Curtis P is a barbell complex, here is an example.

Source

18
High-pulls are hard. 95lbs is slowly becoming more manageable.

Burpee-pullups/Squats/K2E/DUs

WOD
3 rounds for time of:
15 burpee-pullups
40 squats
15 knees-to-elbows
40 double unders

12:49

Source

Skills
Double under PR: 104
GOML

Rest day

"I remixed a remix, tt was back to normal."
-Mitch Hedberg

Handstands

WOD
30 minutes of handstand practice

Skills
Double unders
Pistols
Chest to bar pull-ups
Played with the butterfly kip a little, didn't get anywhere
Cartwheels
Handstand push-ups

Foam rolling

Push-up Annie

WOD
50-40-30-20-10
Double unders
Push-ups

8:52
Unbroken double unders today. Push-ups are hard.

Skills
Pistols

Rest day

Get some more. I'm doing a de-load cycle. Hence the two rest days and tomorrow will be a relatively light WOD.