death by clean and jerk x3

with a continuously running clock do 1 clean and jerk the first minute, 2 the second, minute...

upon failure remove 20# and start again...

upon failure remove 20# and start again...

began with 135 - 5 full rounds plus 4 (19 @ 135# total)
115 6 full rounds plus4 (25 @ 115# total)
95# 7 full rounds plus 6 (35@ 95# total)

Cindy

AMRAP:
5 pull ups
10 push ups
15 squats

17 rounds 20:02

2 for 1

Lynne: 5 rounds, max number of pushups with 25# weight on back and pullups
Push ups: 27, 15, 13, 9, 11
Pull ups: 33, 22, 17, 18, 18

totals: pushups 75, pullups 108


AMRAP in 20 minutes: 10 ghd situps, 10 back extensions, 10 wallballs 12#

7 rounds in 17:13...quit.

DT

5 rounds for time of
12 155# deadlift
9 115# hang power cleans
6 115# push press/jerk

time 14:15

deadlift 1-1-1-1-1-1-1

warmup 10 pullups, 10 dips, 5 OHS w/bar, samson stretch & a few pushups
deadlifts
w/u 5 x 135
w/u 5 x 225
320
340
350f (90% of the way, grip was slipping)
340f (grip slipped)
320
330f
315
315
315
315

2240 = weight of makes

did some weighted pullups (overhand,underhand):
80# f, 1/4 lift
70# f, forehead to bar
60# 1/4, 95%
50# 2,1
40#3,3

5k

around circle - lunch workout - low 80s

time 23:55

didn't feel like running. legs may have been tired from yesterday's F50 and I haven't been doing as much metcon as I did last time (I was doing CFE WODs, too). Almost puked 3 or 4 times in the last 30 yds. Not a fun run!

f50

50 of each of the following for time:
bench jumps approx. 20"
jumping pullups
55# db swings
walking lunges
knees to elbows
push press 45#
good mornings 45# bar
25# dumbbell thrusters (one db)
burpees
jump ropes 15o singles

time: 33:35

didn't have much energy today. mulitple breaks and my hammy is still a litte iffy...not really sore, just feels tight.

30 muslce ups for time

OK, before today, I've probably done 30 muscle ups in my life. Decided to try for one every 30 seconds. Soon adjusted plans to one per minute.

WOD as Rx = 23:41

Hang Power Cleans 1-1-1-1-1-1-1

today's weights (weights from 1/5/09)
135 (135)
145 (155f)
150 (135)
155 (135)
160f (145f)
155f (145)
135 (145)
x (150)

w/u 10 pullups, 10 dips, samson stretch

cool down - handstand work, 1 60# pullup, stretching

400m & OHS

Nancy! not looking forward to this one. OHS are my nemsis. As Rx, should do 5 rounds of 400m and 15 95# OHS. Scaled to 45#...trying to avoid arm and hand numbness, while working on flexibility.

Ended up doing 3 1/2 rounds...4 400m runs, and 3 sets of 15 OHS. Midway through final set of squats I started to feel some numbness. Time was 14:54.

Even though I did 45#, they were very taxing on my box. OHS done in front of mirror at depot to make sure I was getting deep enough.

I had sore abs and hamstrings (from the GHD WOD 2 days ago).

2 for 1

two WODs today to make up for a skipped day. Rest day tomorrow!

WOD 1 - Thrusters 1-1-1-1-1-1-1
135,140,150,155,160f,155f,150

WOD 2 - 5 rounds of 30 GHD situps and 25 back extensions
ended up doing 150 situps and 125 back extensions, alternating as I got tired.
TIME: 19:39

very tight lower back and quads are weak.

pullups...

max rounds in 20 minutes of:
3 45# pullups (Macy held on to my legs..she weighs 44#)
5 strict pullups
7 kipping pullups

4 full rounds in 14 minutes (arms were toast)

12 times on the bar. added 5 strict and a kip to finish it off after I stopped timing.
totals: 12 45# pullups, 25 strict pullups, 29 kipping pullups

adjust grips throughout the workout.

400m & squats

4 rds for time: 400m & 5o squats

time:12:30 (last 2 times doing this WOD was 12:31 & 12:36)

it was all I had! sunny, mid 80s, hit warm pockets of air the last couple of rounds...very heavy breathing.

Nate = AMRAP 20 minutes

2 muscle ups
4 HSPU
8 60# db swings

9 full rounds + 2 muscle ups

WO totals 20 muscle ups, 36 HSPU, 72 swings

muscle ups done from jsut above sitting position on the floor, did muscle up, then dropped to lower dip positions, let go and repositioned for next one.

21-18-15-12-9-6-3

115# front squat
GHD situps

time 15:53

humid day inside the depot.

warmed up with 10 pullups, 10 dips, samson stretch, 2 45# OHS, wrist stretching.

I thought about doing the front squats with a rack grip, but one rep was very painful. Need to keep working on flexibility.

Linda

10-9-8-7-6-5-4-3-2-1

185# deadlift, 200# bench (bowflex weight), 100# cleans

time 14:48

shoulder work

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

warmed up with 12 strict pullups, 10 dips, 15 ghd situps, 12 back extensions, and samson stretch

Press 135, 140, 140f, 135f, 135f
Push Press 135, 145, 155f, 145, 150
Push Jerk 95, 115, 135, 125, 125

couldn't get one HSPU after, but did work on handstands a little

Randy

75 75# snatches for time

time: 5:59

new one...a little different

5 rounds. each round is timed, rest after each round same amount of time it took to do the round:

shuttle run - 5 yds down and back, 10 yds down and back
5 chest to bar pullups
7 25# one arm snatches (both arms - 14 total)
5 chest slap pushups
5 30" box jumps

times 1:25, 1:35, 1:25, 1:17, 1:20