Helen

3 rounds for time:
Run 400m
21 55# db swings
12 pullups

time 12:54

WOD as Rx done at CRUNCH in Chicago. Last day gym was open and they let me workout for free!

walked a little on the third 400. had hoped to keep time under 12 minutes.

thrusters, cleans, and high pulls

AMRAP 20 minutes, load the bar with 95# and do:
5 thrusters
7 hang cleans
10 high pulls

got 6 rounds in 17:37 and threw in the towel. round times were 1:14, 3:28, 6:02, 9:16, 12:51, 17:37.

may have needed another rest day

triple ladder

115# clean and jerk - 8 rounds +6 = 42 (9 minutes)
10m shuttle runs - 7 rounds + 7 = 35 (8 minutes)
burpees - 11 rounds + 8 = 74 (12 minutes)

29 minute workout

squat cleans & ghd situps

10 135# squat cleans
50 ghd situps
8 cleans
40 situps...6..30...4...20...2...10

time:22:57

not good at squat cleans, so I did more of a power clean with a front squat. all done with good depth.

five rounds max reps of:

135# bench press 19,11,12*,10*,8** (60)
Pullups 26,21,22,18,22 (109)
165# squats 20,15,13,11,12 (71)

scaled down bench press from body weight since last time I did body weight wiht a lot of rep I ended up with a sore left shoulder.
*subbed 25# plate on my back and 2 plates on floor to get more depth
**subbed 35# plate on my back and 2 plates on floor to get more depth

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

warm ups:
5x135
5x225

315
325
325
335
345
355f
335
345f
315

weight of makes 2295 (2240 l/t)

shoulder work

press 1-1-1-1-1
push press 3-3-3-3-3
push jerk 5-5-5-5-5

Press 135.140.140.140f.135
Push Press 135.140.145.150*.140
Push Jerk 115,135,135**,125,130

*got 150 up all 3 but the bar was in front of me on the third, locked but couldn't hold it
**split jer

Hate this one...

5 rounds for time:
30 GHD situps
25 back extensions

As Rx

end of round times: 2:52, 6:54, 11:47, 17:36, 22:24
times by round: 2:52, 3:02, 4:53, 5:49, 4:48

Daniel - a hero WOD

50 pullups
run 400m
21 95# thrusters
run 800m
21 95# thrusters
run 400m
50 pullups

23:38

got 35 straight pullups to start. runs were harder than I expected (pullups and thrusters got the cardio going). Very good workout! I see a Fran coming in the near future...maybe a PR with all these Fran-ish WODs (pullups and thrusters).

Front Squats

3-3-3-3-3

warm up 2 x (3 OHS w.bar, 10 pullups, 10 dips, 15/12 GHD situps and back ext.)

185
205
195
200
210

I was able to get the bar resting more on my chest than on my shoulders like I've had to do before. I'm still not able to do them with the normal grip (I'm crossing my arms), but the fact that I didn't have to reduce weight because my shoulders hurt was HUGE!

Annie

Double unders & situps:
50-40-30-20-10

Done at Rx
time 30:01

double unders took a looong time. was able to get 4 in a row a few times, but most were 2 at a time with many many misses

Diane

21-15-9
225# deadlift
hspu

time 10:40

I looked at watch at 9:59 with 3 HSPU left and accidentally cleared watch when trying to stop it...time was estimated.

Barbara

5 rounds for time, rest 3 min. b/t rounds:
20 pullups
30 pushups
40 situps
50 squats

times: 4:50, 6:56, 7:18, 7:10, 7:16

3rd round - altenated situps and squats
4th and 5th rounds - alternated pullups and pushups, alternated situp and squats

totals= 100 pullups, 150 pushups, 200 situps, 250 squats

push jerk

3-3-3-3-3

warmed up with bar OHS, 10/7 pullups, 2x 15 situps and back extensions

6 @ 95# push jerk
115
135
145
150
145
5 @ 115

did some double unders and handstand holds

not quite done

4 rounds for time of:
100 ft lunges with 30# db in each arm
30 box jumps
20 30# pullups

first round got 11 30# pullups, 5 20#, and 4 dead hang
second and third round went to failure on 30#, 20#, 10#, dead hang and kipping
no pullups in fourth round

time 28:53

CFT

back squat
260
265
225 2x form

Press
145f
135
140f

deadlift
315
345f
325

total = 725

weak today. felt the form slip on the squats so I did 2x 225 for form.

cashed out with 10 HSPU and 5 25# pull ups

six rounds - 400m and 25 burpees

29:19

no burpees to speak of since 100 day challenge ended on April 10...150 today!

clean & jerk

4 @ 95#
2 @135#

145
155
165
155
155
155
155

Elizabeth

21-15-9
115# squat cleans
ring dips

16:52

cleans in the garage, dips in the basement...took a little transition time.

Fran on 'roids?

Run 1 mile
21 95# thrusters
21 pullups
Run 1/2 mile
15 95# thrusters
15 pullups
Run 1/4 mile
9 95# thrusters
9 pullups

time 25:16

had to walk some on the 1/2 and 1/4 mile runs. 15 pullups, 9 thrusters, and 9 pullups all unbroken.

wow! tough one!

Child Cancer Awareness Month

30 day lockdown to remember the kids:

• strict zone - no sugar, no processed carbs
• only Christian music on the Zune

To get my head and body in sync and see what happens