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

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

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.

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.

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.

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.

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.

May 09, 2010

BP: 1-10-1-20-1-30

165-145-175-125-185-105

900 total pounds, a PR by 60#.

May 07, 2010

SP: 3-3-3-3-3
105-115-125-135(PR)-145(x1)

May 06, 2010

Skill:
1 minute L-Hold

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.

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.

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.

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.

April 29, 2010

Front squat 3-3-3-3-3

161-171-176(x1)-151-151

Dropped weight to work on form.

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.