20 minute AMRAP

I wanted to do something that I could keep moving on...something that I could probably do all the reps each round, with the challenge being how many times could I circle through the rounds.

So, I came up with AMRAP 20 minutes of:

3 HSPU
4 chest to bar pull ups
5 toes to bar

I was able to get 3 HSPU in probably half the rounds, but had to break the rest 2 & 1.  Pull ups done with varying grip, mostly palms down, but I did cycle through 4 different ways a couple times.

Ended up with 15 rounds plus HSPU and pull ups.  Round times were:

:44, :55, 1:13, 1:01, 1:11, 1:28, 1:16, 1:10, 1:12, 1:25, 1:26, 1:28, 1:26, 1:45, 1:25, :45 (partial)

WOD totals = 48 HSPU, 64 ctb pull ups, 75 toes to bar

Cashed out with 3 rounds of 15 ghd sit ups wearing 20# vest, rest b/t rounds = work time:
:47, :55, 1:01

uneven WOD

AMRAP 15 minutes
4 - 135 Ground to overhead (50# on one side, 40# on the other side, 2 reps then switch sides)
4 - man makers with a 25# and 35# dumbbell

I put some athletic tape on the barbell just outside where my hands grip the bar.  That way I couldn't "cheat" by moving my hands to compensate for the uneven weight.

My version of the man maker is to pick up the dumbbells, then squat and kick back to a push up position, pull one dumbbell to your chest, then the other, jump feet up b/t dumbbells, stand up and squat clean dumbbells, do a thruster, then two lunges with weight over head.  I did 2 reps, then turn around so the heavier weight was on the other arm.

I got 4 full rounds, plus 2 GTO.  Totals = 18 GTO, 16 man makers.

mis-read the WOD

Here's what I did (Rx in parenthesis):
15 minute AMRAP
15 strict pull ups (chest to bar)
30 second L-sit on rings

I got 3 rounds plus 15 pull ups.

L-sits where really hard. I'd try to stay in a sit for 5 seconds, but after a while even getting 3 seconds was challenging.  I ended up doing the 3rd round as tuck sits (knees up).  Varied pull up grip throughout, changing each time I let go of the bar.  3 of the p/u were assisted by putting my foot on the swingset to help push up to the bar.  A few may not have been chin over bar, but I got as high as I could.

60 strict pull ups plus 90 seconds L sits/tucks

swimming and push ups

5 rounds for time:
swim 50m
25 push ups

LTC pool with Jared.  Down and back in pool.  Did first lap freestyle, then broke up next four into freestyle and backstroke/float.  Out of the last 4, I probably didn't get a total of a full lap freestyle...I really suck at swimming. 

Push ups were hard, too!

time 16:42

Mainsite WOD plus gymnastics WOD

Did this in my garage at lunch...very little warming up.  Just a few double unders and some light weight snatches.

7 rounds:
35 double unders
1 snatch

Didn't really have a game plan.  I hoped to stay the same weight on all snatches, maybe increase if I felt good.  Decided to use either power or split snatch...I knew it would be a spur of the moment decision.

I started with a 120# power snatch after the first 35 d/u and quickly realized the d/u were going to take more out of me that I tought.  the power snatch had quite a bit of press in it, but I got it up.  Dropped down to 110# and did a split snatch for the last 6 rounds.  Double unders were quick..I think I got 4, maybe 5 of the rounds unbroken.  I leaned forward more than I usually do, trying to keep my abs tight, and that seemed to help my rhythm.

All snatches were successful, giving me 780# with a time of 7:38.

Took a 2 minute rest, then went in to death by burpees with tuck jump.  I made it through 8 full rounds and got 8 more in the 9th round. 

WOD time = 9:00
tuck jump burpees = 44

twofer...well, almost.

Did the 5/19 WOD first, weighted pull ups 2-2-2-2-2-2-2.  I used the tie down strap around my waist then looped through the bumper plates for weight.  No kip. Weights and style as follows.

35 palms down
45 palms down
55 palms down
60 palms up
70 palms up
75 palms up (1 rep...halfway on #2)
60 palms down..shoulder hurt, switched to alternating grip, got one, reversed grip, failed.

Wilmot (I scaled)
6 rounds:
50 squats
25 ring dips

I always feel bad scaling a Hero WOD, but I had to on this one.  I did 4 rounds doing ring dips (as many dips as possible until I failed 3x), then moved to bar dips (until 3 failures), then moved to bench dips.  I tried to keep moving the best I could, basically "shaking it out" each failure and jumping back on.  I did 4 rounds, with the number of dips in each method separated by commas (ring, bar, bench).

13,7,5
9,8,8
5,11,9
5,5,15
WOD time was 17:47

totals 200 squats, 32 ring dips, 31 bar dips, 37 bench dips

Wednesay evening at the Depot

WOD with John Ireland.

typical warm up...stretching with bands, etc.

tossed wall ball down and back along east wall in baseball room, moving one section of wall each throw, down and back 2x.

Rowed a little on the fish game, the did WOD:

row 500m then 10,8,6,4,2 of
115# ground to over head (power clean and push press/jerk)
bar facing burpees

time was a little under 13:00, then I kept doing alternating GTO and bf burpees until I got 7 more rounds.

cashed out with 2 sled pushes (one push was down and back) about 1/2 the distance of the gym.

thrusters 2-2-2-2-2-2-2

Started out playing the fish game on the rower.  kind of figured it out as I went along.  I guess it's an easy way to do a 4 mintue warm up.  Stretched a lot, working hard on wrists, shoulders, ankles and hips since today's a thrusters day.

Whenever we do these heavy WODs, I'm never quite sure how to start...so usually I do a few warm up sets, then start counting reps when I get heavy.  Here's EVERYTHING I did with thrusters:

bar x3
95x2
115x2
135x2
155x2
165x2
170x1
160x2
165x1
135x5

170 is my thruster PR!

5 min AMRAP

3 245# DL
7 115# push press

scaled from Rxd 275# deadlift.  I was concerned that I'd spend too much time recovering from 275 to slow down the push press, so I scaled back.  Also a little worried about my back since I was pretty sore for about 2 wks after last heavy DL.

I got 5 full rounds plus 1 DL in round 6.  WOD totals = 16 245# dl and 35 115# push press in 5 minutes.

Round times:  :31, :54, 1:04, :59, 1:25

good combo of exercise that took a lot more out of my legs than I thought it would.  I'm working on my flexibility and trying to get more dip/drive on the push presses...maybe that's why.

stretched with bands (mobility WODs) and foam rolled post WOD.  Did a couple handstand holds really focusing on keeping my shoulders active.

Great Outdoor Workout Series Vol. 1

12 minute AMRAP
10m +/- walking lunges
20 push ups
10m backwards run
20m+ sprint
20 jumping jacks
20m spring
20 squats

4 full rounds + 10 squats

WOD totals=100 push ups, 100 jumping jacks, 90 squats, 50m lunges

...this could be the start of a great thing...

gymnastics WOD

I scrolled throught gymnasticswod.com and found a couple of WODs/warm ups:

WOD 1
100 double unders.  each time you mess up, do 3 burpees or 5 v ups (alternate each mistake).  I never really got a rhythm going ended up doing 3 4 1 8 1 4 1 27 1 1 23 1 16 1 1 3 3 1 1 1 2 1.  So I did 100 d/u, 30 burpees and 45 v ups in 8:51.

WOD 2
5 rounds for time of:
5 weighted pull ups
10 dumbbell overhead press
5 toes to bar (strict, no kip, legs as straight as possible)

started out with 45# db, then scaled down to 35# and 25# to keep moving.  rounds as follows:
1: p/u 5-45, press 8-45, 2-35
2: p/u 3-45, 2-35; press 5-45, 5-35
3:p/u 3-45,2-35;press 3-45,7-35
4:p/u 3-35, 2-35;press3-45, 7-35
5:p/u 3-35,2-25; press5-35,2-45,3-35

time 14:34

main site WOD Rx

lunchtime WOD in garage and to and fro 200m mark on street

AMRAP 20 minutes:
400m run
7 muscle ups

4 rounds + 400m & 1 m/u

400m times (from start of run to end): 1:32,1:46, 1:53, 1:55, 2:01
round times: actual clock time at end of 7 m/u=3:18,7:30,12:37,17:15,20:00

felt pretty good on m/u.  rings hanging at #5 on straps, so I was able to easily reset my grip after each m/u (no turnout of wrists b/t each rep...I'm not there yet!)

Group WOD at my house

WOD II today

buy in - 1 minute AMRAP burpees = 26

3 stations:
tire sled pull (no weight) about 60m
box jumps
135# deadlift

3 rounds (each round is 2x through each station) with 1 minute rest b/t rounds

each round consists of each athlete rotating through exercises 2x.  2 guys are doing max reps of box jumps and deadlift, as long as it takes the other guy to pull the sled down and sprint back (or vice versa, depending on the location of the sled when he starts).  No deadlifts can be done until the athlete takes the weight from ground to overhead 1x.

You end up doing each exercise 6 times, my totals were:

GTO 6
deadlift 15,19,17,14,12,11
box jumps 14,15,11,9,18,11

not 100% of scores (we all started writing scores down on the same t-chart, then after a couple rounds I transposed mine over to a new chart) but it's as close as I can get.

I ate a few gnats during the WOD...damn bugs!

Scaled WOD:

Foam roller and stretching to start WOD.  Used the bands to stretch wrists and ankle a la Mobility WOD.    Did a handstand hold and realized active shoulders are the key to not getting tired too soon.  Other days when I've done them, my shoulders and arms wear out too quickly.  When I keep my shoulders active, I'm not using my muscles as much to stay upside down.  Sometime I'll try HS holds and utilize the active shoulder and see what kind of times I can get.  I've got to beat my daughter in a handstand contest this summer...or at least make her work harder!!


Scaled back main site WOD over lunch hour, I did:

5 95# OHS
10 toes to bar
15 40# db squat cleans
20 double unders

started WOD doing 115# OHS, but felt a little tightness in my back, do I immediatley dropped down to 95# and re-started.  Felt good on OHS the rest of the way.  squat cleans took it out of me.  I probably would've been better to drop weight down, maybe even to 25# and keep moving, but it did feel good to get the full squat depth on the cleans.

Ended up doing 2 rounds in 7:19, the rested for about 3 minutes, and finished the 3rd round at the 15:35 mark.  End of WOD.

light day

No WODs since Wednesday.  My back got really sore after the Wednesday night's WOD, so I decided to take another rest.  I think the pain's from a muscle strain...so probably just need to rest and slowly work back.

Today I stretched quite a bit..wrists, ankles, hips, shoulders.  Worked on rack position with bands attached to top of rack and under my elbows.  Without a doubt, that was the closest I've ever been to rack position.

Did some sloooow GHD sit ups (10) and back extensions (10).  4-5 sets of double unders with 15-25 in each set.  A few light shoulder presses (95#) and closed out with some unanchored abmat sit ups.

Felt good to be back at it and probably take is slow again tomorrow.

Three Amigos

okay, corny title, but this was a WOD I created for 3 people to do and Three Amigos was a better choice than Three Stooges...or was it?

warmed up with :30 AMRAP of pull ups, push ups, sit ups, squats...clock running 2 minutes total

WOD was 3 stations...sandbags, 95# push press, and kettlebell swings.

Start with one athlete (A, B & C) at each station.  A does AMRAP push press, B does AMRAP kb swings, and C carries the one sandbag about 20m, drops it and does 5 burpees (jumping over the sandbag on each burpee) then picks it up and returns to starting point and drops it.  The ahtletes rotate stations.  A does swings, B does sandbag, C does push press.  As the rotations continue, each time an athlete picks up a sandbag, he grabs a lighter bag than he used the last time he did sandbags.  In long form, here's what it looks like, round by round:

A 80# sandbag, B push press, C swings
C 80# sandbag, A push press, B swings
B 80# sandbag, C push press, A swings
A 64# sandbag, B push press, C swings
C 64# sandbag, A push press, B swings
B 64# sandbag, C push press, A swings.
A 50# sandbag, B push press, C swings
C 50# sandbag, A push press, B swings
B 50# sandbag, C push press, A swings
A 42# sandbag, B push press, C swings
C 42# sandbag, A push press, B swings
B 42# sandbag, C push press, A swings

Scored by counting reps on push press and swings, which was really a factor of how quickly the other guys were doing the sandbag/burpee part of the WOD.  95# was probably too heavy for push press, 75# would've allowed us to keeping going longer b/t breaks.  Swings were just about right, however keeping going the entire time was tough, not sure it ever happened!

Nice WOD!

Jeremy

warmed up with 2 minutes work of 30 seconds AMRAP of chin over bar pull ups, hand release push ups, unanchored sit ups, squats.  No breaks, clock running for 2 minutes:  20, 22, 14, 25 total 81 reps.

WOD:
21-15-9
75# OHS
over the bar burpees

time 9:00

21 OHS unbroken
15 broken down 9,6
9 broken down 1,6,2

struggled through all burpees