5 rounds

 10 lunges w sandbag on shoulder (alternated shoulder each round)

20 sit ups (ab mat)

25 double unders

5 95# ground to overhead

15:37

In garage.  Hot day

10/13/14

1RM GTO
95,115,135,155,175,190, 200F (cleaned it but failed the jerk)

8 min AMRAP (3 rds + 4 GTO+ 5 pull ups)
4 135# GTO
8 strict pull ups

9/30/14

A) 1 RM jerk - 200#  (PR)
B) straight leg lower 4x12

conditioning...3 rounds:
10 GTO 135#
12 over the bar burpees
15 kb swings

11:49

09/23

a1)  BB rear foot elevated (20") split squat 6-8 each leg  (45#,65#,65#)
a2) palloff hold 30s each arm

Conditioning - 3 rounds
8 135# gto
400m run
time 11:06

9/4

GTO x1
135,155,175,185,205f,195

EMOM: 5db GTO then AMRAP double undies

Used 30 and 50 db.  50 first 2 RDS then 50 at least 2x each rd.

43 d/u 1st rd and 19 last round. Most were 10-15.

squat clean and WOD

Hang clean (full squat) x3
95,115,135,135,155,135x2
felt good on squat, had to release finger(s) on catch then resent hands to drop bar back to hang.  Didn't wear wrist straps.

Conditioning - 9 minute AMRAP
3 135# GTO
6 ring dips
30# ball slams

4 rds + 2 GTO
all Rx except 2 20# ball slams to start 4th set

Opening Day at New Breed

back squats
235x2  6 sets
225x2
235x3

6 min AMRAP
3 135# GTO
6 pull ups
9 kb swings

4 rounds + 3 GTO 
53# kb for rds 1,2,4; 70# kb for rd 3

Grace

At Depot with CC WODstars.

5:54 Rx.

Sat WODs at Depot with Tim

Two man team WOD:
alterating with Tim
10..1 burpees (He did 10, I did 10, he did 9, I did 9...to 1, then immediately went into
5..1 tire flips with hop in and out b/f flips

time 8:04 (new world record!)

great warm up!

then WOD:
10..1 95# ground to overhead
10..1 5yd, 10yd, 5yd shuttle

totals 55 burpees, 15 tires flips, 55 95# ground to overhead, 55 shuttle runs

time 12:34

2 WODs

Grace...second time in 2 weeks.

Rx 6:16 (October 30 was 4:53).

I've felt a little under the weather past few days and haven't or slept well for the past 4-5 days, probably factored in to the slower time. I thought I could pace myself and get one rep every nine seconds and get a 4:30, but I quickly fell behind and never caugth up.

WOD #2 - make up of Saturday's WOD
Row 300m (1:07.0)
20 115# push press
Row 300m (1:12.3)
15 115# push press
Row 300m (1:11.2)
10 115# push press
Row 300m (1:11.6)
5 115# push press

Time 10:52

Birthday Grace

Rx Grace...135# clean and jerk...GTO.

Time: 4:53..PR...first time Rxd.

other Graces

Double Duty today...

Main site rest day, but I saw 2 WODs I thought looked good, so I did both of them.

WOD#1 - Lipson
21-15-9 165# (185# Rx) back squat & 53# kb swings
Can't use a rack, you must start with the the barbell on the ground and get it to your shoulders. Big incentive to go unbroken!
Got round of 21 unbroken; dropped it once on 15, then failed one attempt at a clean; 9 unbroken

Time 8:24

WOD#2 - You Challenge (modified slightly)
3 rounds of one minute each for reps:
bar dips 20,12,8
135# ground to overhead 5,3,4
95# OHS 3,2,0
55# dumbbell snatch 11,12,16
push ups 18,14,11
total score = 139

made sure of good range of motion on each exercise. Once I got to failure on dips, they were 1-2 at at time. After the dips, the GTO seemed HEAVY on the press so I had to make sure I jerked it and lock out my arms. It was hard to recover from GTO to get the OHS, hard to keep my arms locked out and my shoulders active to keep the weight overhead. Snatches were mental, just had to keep going. I still suck at push ups, especially after the dips and GTO!

Sat AM double duty

Met Tim and Jared at Depot for 6AM WOD.

WOD 1 was tabata. double unders. Score is lowest total on any round, but I decided to go for max total reps. My scores

we're 32, 14,21,25,25,20,16,23.

WOD 2 was October Painstorm. Load a barbell with weight and accumulate as many points as possible using the following scale....deadlift 1, squat clean 3, ground to overhead 4, thruster 5, snatch 10.

I used 130# and wasn't able to snatch so I loaded up on gto. Ended up with 46 so, 9 squat cleans, 48 gto, 3 thrusters for a total of 300 points.

Games WOD 3

My version of 2011 Games WOD 3:
6 rope climbs
5 135# ground to overhead
5 climbs
4 145# GTO
4 climbs
3 155# GTO
3 climbs
2 165# GTO (failed 1, 2 good)
2 climbs
1 155# GTO (failed 2x at 175#, dropped to 155#)

time 13:13

In garage, Saturday AM

Sunday morning in the park

met on the hill at Washington Park...4 guys, 3 sandbags, 95# barbell, 53# kb.

One guy takes sandbag from top of hill down the north side of the hill, across the walking path, switches shoulders, and comes back up the hill.  He gets the next sandbag, repeat, next sandbag repeat.

the other 3 guys are doing AMRAP 75# GTO, sandbag burpees, and kb swings.  They rotate to a different exercise as the sandbag carrier changes sandbags.  We each took turns doing the sandbags and counting reps for the other three exercises.  After we each took our turns, there was one rep difference b/t teams.  Great competition!

Then we did a sandbag relay, down and up the hill (same route as above), each teammate did all 3 bags. 

Final relay was barbell farmer carry down and back (about 15 yards down the south side of the hill) with each arm and bear crawl.

Intervals

4 rounds of 30 on 20 off (reps in parenthesis):

bar dips (12,12,10,11) 45
125# GTO (5,5,5,5) 20
20" box jumps (13,15,17,16) 61
HSPU (8,6,5,4) 23
sit ups (15,16,15,14) 60

we went from exercise to exercise, not 4x bar dips, then 4x GTO...

bar dips were toes to ground on bar at Depot.  I couldn't quite get the 6th rep on GTO, got closer each round (had it racked in 4th round when timer went off).  Box jumps mental...once i got into a rhythm of bouncing at the bottom I went quicker, but it took a lot out of me, so if I stopped, I had to take a quick break.  HSPU...what can I say...when you're done, you're done.  I'm just not quick enough on sit ups to do much more that15.

2011 Games Regional WOD 6

for time:
row 20 calories
30 burpees
40 45# db ground to overhead
50 toes to bar
100 ft walking lunge with 45# overhead
150 ft sprint

time 18:18

scaled db ground to overhead down...did about half with 45# and half with 40#

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.

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.

GTO tire

3  rounds for time"
pulled tire sled 100m down and back with 25# bumpers in back.
5x 130# ground to overhead (power clean and push press)

time 11:21

I was able to run pulling the tire for about 75m, then settled for a "fast" walk for the rest of the pulls.