Ryan

5 rounds for time:
7 muscle ups
21 burpees

as Rx: 21:23

3:39, 3:49, 4:55, 4:51, 4:09

Jack - almost

Rx was AMRAP 20 minutes:
10 - 115# push press
10 - 53# kb swings
10 - box jumps

I did push press first, then jumps, then swings...same exercises, different order.

9 rounds in 20 minutes.

Round times 1:15, 1:47, 1:59, 2:18, 2:37, 2:20, 2:28, 2:45, 2:21.

Push presses got very hard. I think I got first 2-3 rounds unbroken. Last 2-3 were done in 3 sets.

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!

shoulder press 3-3-3-3-3-3

lunch WOD

6 - 65 warmup
3 -115 warmup

135 - 1
125 - 2
125 - 1 wide grip plus 2 halfway down and up
125 - 2 5# weights were hanging on the bar with weight belt
115 - 1 narrow grip
115 - 1 wide drip plus 2 halfway down and up
115 - 3
100 - 5 30# on left side, 25# on right side
100 - 5 25# of left side, 30# on right side

felt weak today. right shin is killing me. I think I got a shin splint walking in St Louis Saturday. Good thing shoulder press was today, because it was about the ONLY think I could do.

Did some handstand holds after.

Bear Complex

buy in: 100ft walking lunges (from curb to gym doors at RHS gym and back)

Bear Complex (last time in parenthesis):
70 (60)
80 (70)
90 (90)
110 (110)
130 (130)

2 penalties during round of 130 (after 4th and 5th reps)

cash out: tabata squats 18,19,19,18,17,17,18,18

back has been hurting since Friday's heavy thrusters. Almost took rest day yesterday, but did Michael. Back felt better after that WOD and no pain during this WOD.

Michael

3 rounds:
run 800m
50 back extensions
50 GHD sit ups

alternated back extensions and sit ups as needed to keep moving. All GHD sit ups were one hand touch to the floor. Ran out east door of Depot, down south Cross to Ash, over to Franklin, and back up to the Depot.

Final run was a lot of walking...very tight back from GHD and back extensions.

Time: 37:06

Round times: 10:29, 12:39, 13:58

deadlift and HSPU

5 rounds:
deadlift 3-3-3-3-3
max reps HSPU

deadlift 295, 345, 350, 355 (failed #3), 345 (1, failed #2), 295 (1 rep...toast)
HSPU 6,4,4,5,5

tweaked my back (left side, middle) on thrusters Friday. Didn't seem to bother deadlift, but I'm sore after. Deadlift felt strong until I got to 3rd rep on 355...just seemed like all strength was gone.

HSPU back against wall, a couple times I lost balance at kicked back up...each set was to failure. I need to be quicker on the descent, seems like if I go slow it takes a lot more energy. 4th and 5th sets were quicker and stronger

Thrusters and Muscle ups`

9-6-3
Thrusters
Muscle Ups

Rx was 165#, but I scaled as needed to keep going:

9 - 2 @ 165#, 7 @ 135#
6 - 3 @ 145#, 3 @ 135#
3 - 3 @ 145#

time: 8:12

After 2 @ 165, I failed at 1 @ 155 on first set, then dropped to 135# to finish. m/u done from sitting position with a little kip...they were the easy part of the WOD.

445

WOD as follows, didn't count reps:
2 minutes sandbad bearhug squats (first minute one bag, second minute two bags)
2 minutes sandbag get ups
2 minutes figure 8s (couldn't get the rhythm, ended up being more rest than work)
1 minute clean and press R
1 minute clean and press L
1 minute push ups (hand release)
1 minute wall ball
1 minute rope slams
3 minutes sledgehammer
3 minutes burpees

rings

5 rounds:
7 - lower slowly from an inverted hang
15 - ring push ups

not enough strength to lower slowly while keeping my body straight. first 3 rounds I lowered best I could, first by staying straight as long as possibly, the gradually bending knees and midsection to maintain a controlled descent. Last two rounds were skin the cats. I set the rings higher on the first couple reps so I had to really stretch to get my toes to hit before coming back over. Lower the rings a little so it was still work.

Ring push ups were done with rings on 12 and feet on the step stool, about an 8" difference, then made sure I got as deep as I could stretch. Final set was unbroken.

Untimed WOD, probably 30-35 minutes including stretching warm up.

Heavy Fran?

15-12-9:
135# thrusters
45# weighted pull ups

started each round at 135# then dropped 10# each failure, pull ups as Rx:

15 - 8 @ 135#, 3 @ 125#, 4 @ 115
12 - 4 @ 135#, 4 @ 125, 4 @ 115
9 - 4 @ 135#, 3 @ 125#, 2 @ 115#

pull ups were broken as needed. Each time I let go, I'd change grips (palms down, R down L up, R up, L down, palms up). Hands got pretty sweaty. Had a couple close ones, but couldn't get chin over the bar. I wasted a lot of energy on those and should've just dropped, reset, and tried again.

Could've pushed a little harder on thrusters after the pull ups.

Time 19:37

4/7

Seven was Rx...I did Four:

seven rounds for time:
7 HSPU
7 thrusters
7 KTE
7 deadlift
7 burpees
7 kettlebell swings
7 pull ups

Time: 22:07

round 1: 3:34...115# thrusters, 245# deadlift
round 2: 5:18...same as round 1
round 3: 6:40...95# thrusters, 245# deadlift
round 4: 6:22...95# thrusters, 225# deadlift, 14 band assisted HSPU

*next time Seven comes up...start with 95# thrusters, 225# deadlift, and just get the thing done!

Helton

3 rounds for time:
800m run
30 db squat clean (used 35# and a 40# DB)
30 burpees

time: 37:59 (10:48, 13:39, 12:32)

alternated the DB from arm to arm after a few reps, sometimes 6, sometimes 4, sometimes 2. Ended up doing the same # of reps with each arm and each DB.

WOD at the Depot with Jared. Ran from east door down S Cross to Ash then back along Franklin. Nice day in the 70s.

Fran

lunchtime Fran...barefoot, in the grass, at lunch!

21-15-9
95# thrusters (90# since my bar only weighs 40#)
pull ups

round of 21 unbroken...15 not so much! 9 pull ups unbroken...almost excruciating!

5:57...no PR but still a great WOD

445AM

1 minute on, 20 seconds off, with one rest period b/t rounds. AMRAP of:

24" box jumps - 18,19,19,22
35# kb snatches - 20,19,20,13
one armed sledge - 23,27,27,22
50# sandbag shoulder squat snatch - 10,11,10,9
tire flip - 16,17,16,15
15# ball slams - 17,16,14,14
double unders - 36,39,49,42

probably my best day of double unders EVER! got a good rhythm and kept going. About 30 minutes after WOD, my shoulders (delts?) are sore, almost painful, probably from the sledge hits on the tire. Nice WOD. Finished it off with a tire carry and burpees.

back to the Depot

back after a couple days off. Last week's 445AM Wednesday followed by Linda and Kalsu put a hurt on me. My body was saying "no mas! no mas!" a la Roberto Duran, so I threw in the towel for a couple days.

Today's WOD:
5x
25 45# SDHP
135x10 front squat
15 GHD sit ups
20 24" box jumps

stretched out well preWOD (thanks Mobility WOD...KStar!) which allowed me to do 1st, 2nd and 5th set of front squats holding the bar in the rack position. Sets 3 & 4 I did the old way, mainly because I was tired!

WOD times was 27:24 (round times were 4:03, 9:32, 14:54, 20:56, 27:24). this was quite a bid slower than I thought it would be.

Kalsu

5 burpees every minute then do as many thrusters as you can for the remaining time. Continue until you have accumulated 100 burpees.

I did 80# thrusters and kept going until I didn't get at least one thruster during the minute.

Lasted 24 minutes. Did 85 thrusters and 120 burpees. No thrusters in the last minute.

Thrusters as follows: 10,9,5,6,5,5,3,4,3,2,3,1,3,2,4,2,2,3,3,1,3,3,3,0

Tough WOD! At Depot with Jared, Tim and Vince.

Linda

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

weight pre-WOD = 160.8#

Deadlift 240
Bench Press 135#(did 2 reps as Rx 160, but shoulder hurt, dropped to 135 for the rest)
Power Cleans 120

time: 23:40

At RHS with Scott^3.

445AM Sandbags

Met some guys at RHS with sandbags. One minute of work, 20 seconds rest, move to next exercise, 4 rounds, AMRAP:

64# sandbags

cleans: 15,14,15,15
shoulder (R,L,R,L):13,14,12,10
back lunge: 12,13,10,12
TGU (L,R,L,R): 4,3,3,3
good mornings:14,13,10,17

tabata burpees: 7,6,6,5,4,5

sweet WOD, but 4:45AM is pushin' it!