deadlift / death by 10m

deadlift:275,315,365,395f,375f

death by 10m: 13 + 13

Monday AM WOD

Back squat 3x5 (add 5# to last time)

Death by 165# front squats
Death by strict pull ups

Totals:

Back squat 245

Front squats 8 rounds (36 reps...8 minutes)
Strict pull ups 9 rounds +8 reps (53 reps 10 minutes)

sprints+

Famous last words..."Today's going to be an easy one"...HA!

Part 1: Finished 16 minutes on Death by 10m (carpet seam to carpet seam @ the depot), hand touching the ground on each turn, as time expired.

Part 2: 16 minutes done..down and back on the minute for 16 minutes. We went from seam to as far west into hitting cage as we could go. Mixed up the "sprints" using various methods: sprint down and back, backwards/forward, backwards/backwards, karaoke, broad jump down and back, bear crawl, burpee broad jumps.

4 stations

move from station to station, 11! reps each station, 11 minute time cap:
push ups...sprint to wall ball...bear crawl to sit ups...run backwards to squats...lunge to push ups, repeat.

11 minutes expired...I think I was at the sit ups in 7, maybe 6.

cashed out with death by burpees, starting at 5.

Michael

3 rounds for time:
run 800m
50 sit ups (abmat on floor)
50 back extensions

27:34

spent a lot of time in round 2 finding a treadmill that worked...round times were 7:53, 10:30, 9:11

Cashed out with death by 45# plate...9 full rounds plus 9 reps in 10th round

Camille

8 minute AMRAP:
3 snatch complex 95# (power snatch, hang power snatch, hang squat snatch)
3 wall walks

I got 3 full rounds = 18 reps

Rxd was 125#...too much for me! Squat snatches ended up being power snatch with overhead squat, or, at best, caught in a partial squat, then an OHS.

Tataba double unders...tried to stay consistent. Scores 27,30,22,23,22,21,24,25=194

Death by stone shoulders: 110# stone 7 rounds + 7 = 35 shoulders in 8 minutes. Should've gotten another round, but I stopped to pick up the watch the fell (code for take a break), and ran out of time.

CF Football

skimmed through recent CF Football WODs and picked out a couple I liked:

WOD 1
5 rounds for time:
6 105# power snatch
10 20" step up with 45# db in each hand.

time 12:50

step ups much harder than I thought they'd be. I used hook grip for rounds 2-5. Power snatches were OK, had to press a little bit to lock arms out on most reps.

WOD 2
Death by tire flips. Got 8 rounds plus 8 flips in 9th round. 44 flips in 9 minutes.

Cashed out with 500m row: 1:44.4 damper setting 10. My legs were toast!

Relay for Life WOD

WOD 1: Death by Burpees

do one burpee the first minute, two burpees the second minute...continue until you can't complete the number of burpees needed in the minute

I got 14 rounds plus 13 burpees in minute 15.  118 burpees in 15 minutes

WOD 2:  Fight Gone Bad - One Round
Box Jump 31
High Pull 28
Wall Ball 15
Rowing 12
Push Press 16
Total 102

I was sucking wind pretty bad by the time I got to wall ball and it took a while to get into any type of rhythm.  Just tried to survive rowing, knowing I would get too many points relative to the other exercises.  Hoped to get a lot more reps on push press, but had very little left in the tank.   Did push presses again when next group went and got 28!  One round was challenging.

various stuff

rowed 10 30:60 intervals. first 5 on "10", next 3 on "1" last 2 on "2"

then alternated with Jared the following exercises while the other guy was doing double unders.
10 towel pull ups
10 95# overhead
10 95# OHS
20 toes to bar

death by 10m 45# carry 12 rounds +10

death by pull ups 15 +15 = 135 in 16 minutes

Trifecta

1) death by 95# power cleans. 14 rounds +11

2) deadlift 5x3. 275, 325, 345, 325, 280

3) Damper set to 7 on C2. Row for 2 minutes then to get AVG WATTS 180, then row until AVG WATTS falls below 180. Time (including 2 minutes) was 12:15. 2935 meters. 186 calories

Split Jerk 1-1-1-1-1-1-1 PLUS!

warmed up with 3 @ 135#

155, 175f, 165, 175, 180, 185, 190f

jumped from 155 to 175 and probably shouldn't have because my form on the 155 wasn't very good. Dropped back down to 165 and focused on quick drop and arm lock out...the 185 was a deep drop, I felt the stress on my right (back) leg in the split, and that had never happened before.

After WOD, cashed out with 3 "Death by" events:

10 yd shuttle run with 45# plate (can't set plate down) - 10 rounds, plus 10. Just a few feet from getting #11 when timer beeped.

50# dumbell snatch (one rep with each arm counts as 1) - 9 rounds as timer beeped. No attempts in #11.

20# weighted pull ups - done with dumbell held b/t feet - 6 rounds, plus 3 reps. The last few reps hurt my right shoulder, which has been bothering me for the last month or so, I didn't want to push it.

WOD with Tim and Jared over lunch @ Depot

WOD Plethora

At Depot with Jared.

First: 4 rounds for time of:
100ft lunges with 45# overhead
30 box jumps
20 wall ball
10 GHD sit ups
10 53# kb swings

time: 24:55

round times: 5:47, 6:26, 6:28, 6:14

Second: do as many 53# kb swings in 3 minutes as you can, while wearing an 18# vest (it was the 20# but we took out 2# so our arms wouldn't rub the vest). I got 62 swings.

Third: death by 10m runs (shuttle). 15 full rounds.

Stick a fork in me!

Death by 10m x2

Set two medicine balls up, 10m apart on the baseball side of the Depot. One was even with north side of the northernmost column, the other was lined up with the edge of the first full panel north of the south column. Each 10m run was with BOTH feet past the ball and one hand touching the ground.

Ran 10m first minute (down), 20m second minute (down and back), 30m third minute (down, back,down)...until I couldn't complete required amount.

I got full 14 minutes plus 14 in the 15th minute.

Followed it up immediately with Death by Broad Jump...same distance. Got 4 full minutes, plus 4 in 5th minute.

Death by X3

Death by...

1) 25# weighted pull ups (25# plate chained to my waist): 7 full rounds +5 = 33 in 8 minutes

2) HSPU: 7 full rounds = 28 in 7 minutes

3) 25# weighted bar dips: 7 rounds +4 = 32 in 8 minutes

All 3 snuck up pretty quick...real easy, then WHAM!

Death by Sit Ups

Thought this would be a good one to rest my shin (it still hurts, but feels a little easier to walk). I really thought this would be a WOD that would take a while, maybe half hour, but ended up catching up quick, like they always do. I got 19 minutes plus 19 sit ups in 2oth minute. Feet anchored under dresser, hands touched carpet behind my head and dresser each rep.

2o minutes 209 sit ups

Death by Pull Ups

Ironic!

Today's WOD was FGB, but I'm not doing it because my shin hurts. So I decided to do Death by pull ups and got 15 full rounds with no attempt on 16 (Isabelle came out and wanted to play). I pretty much quit after 15...16 would've been a challenge but I think I could've gotten it, but we'll never know. The bar on the swingset is hard on my hands when I do a lot of pull ups and I'm not sure using the chalk helped much.

15 minutes work, 120 pull ups. Alternating grips, some palms down, some palms up, some one up, one down. Nice change of pace.

Got my twitter message a little after 7pm that said tomorrows WOD is Death by Pull Ups...do I do a back to back? Hmmm...maybe I'll go with Death by Muscle Ups!

Two lives and sandbags

death by anyway overhead 115# - two times...get 115# overhead anyway, one rep first minute, two reps second minute...until failure. immediately begins second life and repeat until failure

first life - 9 full rounds + 5 reps
second life - 7 full rounds + 3 reps
18 minutes - 81 reps

then on to sandbag carry...up and down north side of sledding hill, sandbags placed on north side of walking path. start at the top, run down and get a bag, carry it up, then back down. 5 bags carried in this order...80, 60, 64, 50, 42. time 2:53.