Deadlift/Box Jump/Run

Three Rounds for Time
8 Deadlifts @ 75% of 1RM
12 Box Jumps 24/20
Run 400m

Don't know. Forgot to post this.

Bench Press

5x5 bench press
140lbs

Handstands + Pull-up-toe-to-bar/Push up/Squat jump

Buy In: 10 Minutes of Hand Stand Work

Did it. 10 unbroken HSPU, some kipping, some attempt at 1 hand an lifting my hands. Did a couple poor free standing handstands.

WOD: AMRAP in 10 Minutes
3 Chest to Bar Pull Ups to Toes to Bar
6 Push Ups
9 Squat Jumps (with knee tuck)

The chest to bar pull ups to toes to bar is a combo move of one chest to bar pull up immediately followed by one toes to bar.

12 rounds + 1 chest to bar/toe to bar

Front squat + Power clean/Box jump/Double under

Buy In: Front Squat
3 – 3 – 3 – 3 – 3

190 straight across

WOD AMRAP in 7 Minutes
5 Power Cleans 135/95
7 Box Jumps 24/20
25 Double Unders

5 rounds + 5 box jumps

Bench Press

Heather got me a bench for our anniversary!

5x5 bench press
135lbs
I feel like a real man- benching 135 ;-). Haven't benched since.. April 29, 2011 when I did "Linda" with Rob.

Row + Double under/Backwards run/Jump lunge/Run

Buy In: Row 500m

1:42.2

WOD: 4 Rounds for Time
50 Double Unders
Run 200m Backwards
40 Jump Lunges
Run 200m Forwards

18:20something?

Clean + Ground to Overhead

Buy In: 15 Minutes to 1RM Clean

175, PR for the squat clean
Got under 195 perfectly. Probably the best catch of a heavy clean I've ever done. Couldn't stand up with it. Got under 185 (overall PR- I've power cleaned that before), but couldn't stand up with it either.

WOD: “G2O 4050″
Move 4050/2850# from ground to overhead
At the top of each minute perform 3 burpees

65lbs, 4:26
Did beginning with power snatches, switched to clean and jerk (really clean and push press).

Row

7 rounds of 300m row, 1 min rest
1:00.5
1:04.6
1:04.3
1:06.0
1:06.5
1:06.6
1:05.6

Pull up/Push up/Squat/Run

WOD: 5 Rounds for Time
5 Pull Ups
10 Push Ups
15 Squats
Run 200m

7:45

Buy Out: 10 Minutes of Mobility
Woo

Back squat + BB complex

Buy In: 15 minutes to 1RM Back Squat

255

WOD: Barbell Complex AMRAP in 11 Minutes
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Push Press/Push Jerks
3 Back Squats

12 rounds + 1 HPC, 95lbs

Deadlift + Deadlift/Run

Buy In: Deadlift
3 – 3 – 3

330-335-335
90% of 370 (current 1RM) is 333

WOD: AMRAP in 8 minutes
5 Deadlifts 275/185
Run 200m

5 rounds even
This is one of the worst designed workouts for the general population I've ever done.

Chin up/Sit up/Ring dip/Squat/Push up

Buy In: 10 minutes of ring work/mobility

WOD: Tabata All That Crap
Chin Ups
Sit Ups
Ring Dips
Squats
Push Ups

3/13/3/21/6 = 46

Recovery Row

10 mins easy, some stretching

KB swing/Power clean/Box jump

“WITTMAN”
7 Rounds for Time:
15 Kettlebell Swings (1.5/1 pood)
15 Power Cleans (95/65lb)
15 Box Jumps (24/20″)

23:06
Hero for 9/11. I felt really defeated before this one even started. It's a long road.

Front squat + Wall ball/Run/Toe to bar/Push up

Buy In: Front Squat
3 – 3 – 3

175-185-195

WOD: 4 Rounds for Time
10 Wall Ball Shots 20/16
Run 200m
10 Toes to Bar
Run 200m
10 Push Ups

12:48

Walking Lunge/Situp/Burpee

21-15-9
Walking lunge (each leg)
Situp (no ab mat, unanchored)
Burpee

4:45
Last time: 4:56 on Aug. 24, 2010

Did some forward rolls, cart wheels, handtstands, handstand holds against wall.

Snatch + Clean and Jerk

Hit 130lbs on my snatch
PR for the full snatch and no press out, also, balanced bar this time

Hit 170lbs on my clean and jerk
Ties jerk PR, PR for the full clean and clean and jerk)

Row

5 rounds: 500m row, 2:00 rest
1:50
1:50
1:52
1:54
1:55