"Walking Annie"
50-40-30-20-10 reps for time:
Walking lunge steps
Sit-ups
Finished as Rx, 7.53. PR by over 90s.
and,
Clean & Jerk 80% x3,3,3,1,1: 140-150-150-150-150
Clean Pull 80% 3x3: 140-150-160
7/02/2010
July 01, 2010
10 rounds for time:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
Scaled to 6 rounds, finished as Rx in 13.40. Overachieved and put ring dips in place of ordinary dips.
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
Scaled to 6 rounds, finished as Rx in 13.40. Overachieved and put ring dips in place of ordinary dips.
6/28/2010
June 28, 2010
4 rounds for time:
21 Box Jumps, 24''
15 Wall-ball Shots, 20#
9 Deadlifts, 275#
Finished in 12.33. Bar scaled at 235#.
and,
Snatch Balance 65% x3,2,1,1: 95-95-90-90
Snatch Push Press 70% 5 x 5: 105-115-120-110-110
Snatch Deadlift 80% x3,3,3,1,1: 110-120-125-115-115
21 Box Jumps, 24''
15 Wall-ball Shots, 20#
9 Deadlifts, 275#
Finished in 12.33. Bar scaled at 235#.
and,
Snatch Balance 65% x3,2,1,1: 95-95-90-90
Snatch Push Press 70% 5 x 5: 105-115-120-110-110
Snatch Deadlift 80% x3,3,3,1,1: 110-120-125-115-115
6/27/2010
June 27, 2010
Hang Power Snatch 80% x3,3,3,1,1: 105-110-115-110-110
Snatch Pull 80% 3x3: 110
Front Squat 80% x3,2,1,1: 150-160-160-160
and,
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Finished with 41 sets in 28.43. Scaled to 25#, 3 strict pull-ups.
6/25/2010
6/24/2010
June 24, 2010
Weighted pull-ups: 1-1-1-1-1-1-1
35-40-45-47.5(PR)-50(PR)-53(F)-53(F)
and,
Clean & Jerk 70% 1 x 5: 141#
Clean Pull 110% 3 x 3: 201#
35-40-45-47.5(PR)-50(PR)-53(F)-53(F)
and,
Clean & Jerk 70% 1 x 5: 141#
Clean Pull 110% 3 x 3: 201#
June 23, 2010
Back Squat: 3-3-3-3-3
151-171-185-200-210(PR)
and,
3 rounds for time:
95# Thruster, 15 reps
30 Sit-ups
Finished as Rx, 6.32.
151-171-185-200-210(PR)
and,
3 rounds for time:
95# Thruster, 15 reps
30 Sit-ups
Finished as Rx, 6.32.
June 21, 2010
5 rounds for time:
45# Walking lunges, 50 feet
21 Burpees
Finished as Rx, 10.19.
and,
Snatch deadlift 70% 3 x 3: 101#
45# Walking lunges, 50 feet
21 Burpees
Finished as Rx, 10.19.
and,
Snatch deadlift 70% 3 x 3: 101#
6/20/2010
June 20, 2010
Four rounds for time of:
Row 500 meters
Rest 3 minutes
1.50-1.52-1.55-2.03
34 strokes/minute, average
and,
Snatch: 60% 1x5 - 85#
Snatch Pull: 70% 3x3 - 101#
Front Squat: 80% 5x3 - 155#
Row 500 meters
Rest 3 minutes
1.50-1.52-1.55-2.03
34 strokes/minute, average
and,
Snatch: 60% 1x5 - 85#
Snatch Pull: 70% 3x3 - 101#
Front Squat: 80% 5x3 - 155#
June 18, 2010
Push Press: 3-3-3-3-3
115-135-145-160(x1)-155
and,
Clean & Jerk: 60% 1x5 - 121#
Clean Pull: 70% 3x3 - 141#
Back Squat: 80% 2x6 - 171#
Evening WOD:
90 seconds L-hold
115-135-145-160(x1)-155
and,
Clean & Jerk: 60% 1x5 - 121#
Clean Pull: 70% 3x3 - 141#
Back Squat: 80% 2x6 - 171#
Evening WOD:
90 seconds L-hold
6/17/2010
June 16, 2010
North Central Regional Affiliate WOD
For time:
21-15-9 reps of:
Thrusters, 95#
Chest-to-bar pull-ups
5 rounds of:
5 Deadlifts, 275#
10 Burpees
30 reps of:
Clean to overhead, 155#
With a team of 3, finished in 10.41.
For time:
21-15-9 reps of:
Thrusters, 95#
Chest-to-bar pull-ups
5 rounds of:
5 Deadlifts, 275#
10 Burpees
30 reps of:
Clean to overhead, 155#
With a team of 3, finished in 10.41.
6/14/2010
June 14, 2010
For time:
800m Run
3 rounds of:
6 Handstand push-ups
14 Push-ups
75 Sit-ups
800m Run
Finished in 23.30. Scaled to 1 abmat HSPU.
800m Run
3 rounds of:
6 Handstand push-ups
14 Push-ups
75 Sit-ups
800m Run
Finished in 23.30. Scaled to 1 abmat HSPU.
6/13/2010
June 13, 2010
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Finished in 16.19, as Rx. Pull-ups/squats all unbroken.
and,
3x3 Snatch deadlift on riser @80% of 1RM snatch, weight at 111#.
5 Pull-ups
10 Push-ups
15 Squats
Finished in 16.19, as Rx. Pull-ups/squats all unbroken.
and,
3x3 Snatch deadlift on riser @80% of 1RM snatch, weight at 111#.
June 10, 2010
AMRAP 12 of:
5 Front squat, 185#
10 Chest-to-bar pull-ups
20 Double unders
Finished with 4 rounds + FS + 8 C2B pull-ups. Scaled bar to 155# x 3.
5 Front squat, 185#
10 Chest-to-bar pull-ups
20 Double unders
Finished with 4 rounds + FS + 8 C2B pull-ups. Scaled bar to 155# x 3.
June 09, 2010
21-15-9 reps for time:
Overhead squat, 135#
Chest-to-bar pull-ups
Finished in ~16 minutes. Bar at 95#, 10 OHS at 115#.
Overhead squat, 135#
Chest-to-bar pull-ups
Finished in ~16 minutes. Bar at 95#, 10 OHS at 115#.
June 06, 2010
Hang power clean: 3-3-3-3-3
115-135-145-155(PR)-165(x1)
and,
20:10 x 8 Squats
20-18-17-17-17-18-16-16 = 139
115-135-145-155(PR)-165(x1)
and,
20:10 x 8 Squats
20-18-17-17-17-18-16-16 = 139
June 02, 2010
Press: 5-5-5-5-5
105-110-115-120(x3)-110
and
AMRAP 12 of:
15 Kettle bell swings, 1.5 pood
15 Box jumps, 24''
30 Double unders
Finished with 4 rounds + 15 KBS, as Rx.
105-110-115-120(x3)-110
and
AMRAP 12 of:
15 Kettle bell swings, 1.5 pood
15 Box jumps, 24''
30 Double unders
Finished with 4 rounds + 15 KBS, as Rx.
May 31, 2010
"Fran"
21-15-9 reps for time:
Thrusters, 95#
Pull-ups
Finished in 7.35, as Rx. PR by 47 seconds.
21-15-9 reps for time:
Thrusters, 95#
Pull-ups
Finished in 7.35, as Rx. PR by 47 seconds.
May 30, 2010
"Arnie"
21 Turkish get-ups - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - left hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Turkish get-ups - left hand, 2 pood
Finished in 37.05. Scaled to 1 pood TGU, 1.5 pood OHS/KBS.
21 Turkish get-ups - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - left hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Turkish get-ups - left hand, 2 pood
Finished in 37.05. Scaled to 1 pood TGU, 1.5 pood OHS/KBS.
May 27, 2010
3 rounds for time:
60 seconds L-sit
30 Good mornings, 45#
60 Sit-ups
30 Back extensions, 25#
Finished in 12.21. Pack scale - 30 seconds L-sits, 15 good mornings, 30 sit-ups, 15 back extensions.
60 seconds L-sit
30 Good mornings, 45#
60 Sit-ups
30 Back extensions, 25#
Finished in 12.21. Pack scale - 30 seconds L-sits, 15 good mornings, 30 sit-ups, 15 back extensions.
May 26, 2010
5 rounds for time:
50 Double unders
10 Power snatch, 95#
10 Burpees
Finished in 30.10, as Rx.
50 Double unders
10 Power snatch, 95#
10 Burpees
Finished in 30.10, as Rx.
May 24, 2010
"J.T."
21-15-9 reps for time:
Handstand push-ups
Ring dips
Push-ups
Finished in 30.45. 1 abmat HSPU, else Rx.
21-15-9 reps for time:
Handstand push-ups
Ring dips
Push-ups
Finished in 30.45. 1 abmat HSPU, else Rx.
5/23/2010
May 23, 2010
For time:
20 Shoulder-to-Overhead, 185#
40 Burpees
Partition any way.
Finished in 6.44. Scaled bar first 5 reps 155#, and the rest to 135#.
and,
For 20 minutes, work up to a perfect 1-rep max Clean. Finished with 131#.
and,
Complete five max effort sets of strict pull-ups with 90 seconds of rest between each set.
10-7-6-5-4
20 Shoulder-to-Overhead, 185#
40 Burpees
Partition any way.
Finished in 6.44. Scaled bar first 5 reps 155#, and the rest to 135#.
and,
For 20 minutes, work up to a perfect 1-rep max Clean. Finished with 131#.
and,
Complete five max effort sets of strict pull-ups with 90 seconds of rest between each set.
10-7-6-5-4
May 22, 2010
"Annie"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Finished in 10.04. First 50 DU's slow then found my rhythm.
and,
Back Squat: 5-5-5-5-5
135-155-165-175-185
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Finished in 10.04. First 50 DU's slow then found my rhythm.
and,
Back Squat: 5-5-5-5-5
135-155-165-175-185
5/16/2010
May 16, 2010
Clean & Jerk: 1-1-1-1-1-1-1
115-125-145-165-171-175(F)-175(F)
and,
For 20 minutes work on cleans and snatches. Move up in weight 5# at a time until perfect form can no longer be met.
115-125-145-165-171-175(F)-175(F)
and,
For 20 minutes work on cleans and snatches. Move up in weight 5# at a time until perfect form can no longer be met.
May 14, 2010
"Karen"
For time:
150 Wall-ball shots to 10' target, 20#
Finished in 8.39, as Rx.
and,
Work on pose running drills.
For time:
150 Wall-ball shots to 10' target, 20#
Finished in 8.39, as Rx.
and,
Work on pose running drills.
May 13, 2010
5 rounds for time:
5 Muscle-ups
10 Hang Power Clean, 135#
Run 220 m
Finished in 24.25. Scaled to seated MU's and bar at 115#. Runs ended up closer to 320 m.
5 Muscle-ups
10 Hang Power Clean, 135#
Run 220 m
Finished in 24.25. Scaled to seated MU's and bar at 115#. Runs ended up closer to 320 m.
May 12, 2010
My birthday WOD-Air Force WOD Gone Bad
For time:
26 Deadlifts
26 Push-ups
26 Hang Power Snatch
26 Squats
26 Push Press
Perform 2 handstand push-ups on the top of every minute. Bar at 95#.
Finished in 15.59. About mid-WOD I had to scale HSPU to 1 abmat, else Rx.
For time:
26 Deadlifts
26 Push-ups
26 Hang Power Snatch
26 Squats
26 Push Press
Perform 2 handstand push-ups on the top of every minute. Bar at 95#.
Finished in 15.59. About mid-WOD I had to scale HSPU to 1 abmat, else Rx.
May 10, 2010
21-15-9 reps for time:
Jumping Squats
Push-ups
Finished in 2.09 as Rx.
and,
Perform 1 minute of L-sits.
Jumping Squats
Push-ups
Finished in 2.09 as Rx.
and,
Perform 1 minute of L-sits.
5/09/2010
5/08/2010
5/05/2010
May 05, 2010
"Barbara"
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes after each round.
Rounds were: 4.19-5.06-6.06-5.50-6.26. Total time spent with work, 27.47.
5 rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes after each round.
Rounds were: 4.19-5.06-6.06-5.50-6.26. Total time spent with work, 27.47.
May 03, 2010
For time:
Ring dips: 21-18-15-12-9-6-3
Box jumps: 21-18-15-12-9-6-3
Push-ups: 3-6-9-12-15-18-21
Walking lunge: 3-6-9-12-15-18-21
After all reps are complete, finish with 30 burpees.
Finished in 27.34, as Rx.
Ring dips: 21-18-15-12-9-6-3
Box jumps: 21-18-15-12-9-6-3
Push-ups: 3-6-9-12-15-18-21
Walking lunge: 3-6-9-12-15-18-21
After all reps are complete, finish with 30 burpees.
Finished in 27.34, as Rx.
May 05, 2010
21-15-9 reps for time:
95# Squat snatch
Chest-to-bar pull-ups
Finished in 14.24. Scaled using 15-12-9 reps, else Rx.
95# Squat snatch
Chest-to-bar pull-ups
Finished in 14.24. Scaled using 15-12-9 reps, else Rx.
April 30, 2010
3 rounds for time:
30 Sprawls
30 Push-ups
30 Sit-ups
30 Squats
30 Sprawls with 1-2 punch
Finished in 24.19, as Rx.
30 Sprawls
30 Push-ups
30 Sit-ups
30 Squats
30 Sprawls with 1-2 punch
Finished in 24.19, as Rx.
April 26, 2010
For time:
50 Wall-ball shots, 20#
10 Muscle-ups
40 Wall-ball shots, 20#
8 Muscle-ups
30 Wall-ball shots, 20#
6 Muscle-ups
20 Wall-ball shots, 20#
4 Muscle-ups
10 Wall-ball shots, 20#
2 Muscle-ups
Finished in 18.39. Scaled 1:1 muscle-up:jumping-muscle-up.
50 Wall-ball shots, 20#
10 Muscle-ups
40 Wall-ball shots, 20#
8 Muscle-ups
30 Wall-ball shots, 20#
6 Muscle-ups
20 Wall-ball shots, 20#
4 Muscle-ups
10 Wall-ball shots, 20#
2 Muscle-ups
Finished in 18.39. Scaled 1:1 muscle-up:jumping-muscle-up.
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