12 Days of Christmas

‎12 Days of Christmas - 46:50...

1 20m lunges
2 handstand push up
3 5x squat+30"boxjump
4 ring dips
5 95# push press
6 20m shuttle run (6x down and back)
7 toes to bar
8 40# db thrusters
9 burpees
10 20# wallball shots
11 53# kb swings
12 pull ups

The wallball, burpee, thruster combo was brutal.

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

Santora

Three rounds for reps of one minute each:
Burpees
135# pound Squat cleans
20' Shuttle sprints (20' forward + 20' backwards = 1 rep)
245 pound Deadlifts
135# pound Jerks
Rest 1 minute

Burpees 17,14,16 (47)
sq clean 3,3,2 (8)
shuttle 8,7,8 (23)
deadlift 8,8,9 (25)
push jerk 7,8,6 (21)
total 124

out of 8 squat cleans, 3 were done with bar in rack position, for the other 5, I dropped grip, and held bar with thumbs

jerks were mostly push press. after deadlifts, I didn't seem to have much left in my legs!

2011 Games WOD

I altered WOD to accomodate hurting shoulder (no muscle ups) and being inside the Depot (down and back vs. sprints). I did 4 rounds of:
Row 300m
10 245# deadlift
15 GHD sit ups
3 20yd down and back runs

time 21:32

Deadlift was harder than I thought it was going to be. I think the rows took more out of me than I anticipated. I got 5 DL unbroken in the first set, then get 3-4 to start each of the next 3 rounds. Altered grips throughout, ususually starting each round with overhand grip, then changing to mixed.

Shoulder safe WOD

created a WOD from CFE, CF, and WODshop.

Rowed 2000m - 7:56.8

12 rounds of:
2 240 deadlift - dynamic lifts (work on speed)
handstand hold against wall, but tried to stay upright and not use the wall.

I didn't time this, but just went back and forth b/t exercises.

Death by Shuttle Run: 3 cones in a straight line about 5m apart, start in the middle, run 5, 10, 5 turn around & repeat. I got about 2 steps from finishing 7 in 7 minutes. Almost 28 shuttle in 7 minutes. Did some split stretches after the first 2 minutes.

deadlift 3-3-3-3-3

warmed up with 135x5 and 225x5

295
315
335
350
355

felt strong today!

cashed out with CF Football WOD was three rounds of :
6 x 25 yd shuttle (down and back = 1)
rest 5 minutes

1:04, 1:04, 1:05

Annie

50-40-30-20-10 double unders and sit ups
I had one miss in the 50 & 40 rounds, unbroken on 30, and two misses on the 20 & 10 round of d/u. Sit ups done with feet unanchored...surprisingly, this was a much quicker way for me to do sit ups. Doing anchored sit ups, my hip flexors get real tired causing me to take breaks. I think my pace may have been slightly slower, but was able to keep moving pretty well.

Times after each exercise were:
:31/2:31
3:05/4:48
5:31/6:58
7:23/8:20
8:41/9:05

time = 9:05 new PR!!!

********************************

CF Football WOD:
7 rounds: 1 5-10-5 shuttle, 10 clapping push ups, 1- 9' touches (tape hanging from ceiling)
Started out and seemed to be easy, but the push ups and touches got pretty hard in the 3rd round, as my times indicate!

Total time=10:56 round times=:58, 1:09, 1:34, 2:03, 1:48, 1:41, 1:43

Shuttle and over head anyway...weight vest!

put on a 20# weight vest and do:
10..1 10m shuttle run (run 5m, turn round run 10m, turn around run 5 m)
1..10 95# overhead anyway

time: 17:37
round times = 2:11, 1:54, 2:00, 2:03, 1:48, 1:34, 1:29, 1:35, 1:31, 1:32

followed by 1 minute max reps of:
28kg kettlebell swings = 28
double unders = 64
rowing meters (resistance @ 10) = 320m

Split Jerk 1-1-1-1-1-1-1 PLUS!

warmed up with 3 @ 135#

155, 175f, 165, 175, 180, 185, 190f

jumped from 155 to 175 and probably shouldn't have because my form on the 155 wasn't very good. Dropped back down to 165 and focused on quick drop and arm lock out...the 185 was a deep drop, I felt the stress on my right (back) leg in the split, and that had never happened before.

After WOD, cashed out with 3 "Death by" events:

10 yd shuttle run with 45# plate (can't set plate down) - 10 rounds, plus 10. Just a few feet from getting #11 when timer beeped.

50# dumbell snatch (one rep with each arm counts as 1) - 9 rounds as timer beeped. No attempts in #11.

20# weighted pull ups - done with dumbell held b/t feet - 6 rounds, plus 3 reps. The last few reps hurt my right shoulder, which has been bothering me for the last month or so, I didn't want to push it.

WOD with Tim and Jared over lunch @ Depot

SQT

3 rounds for time:

10 reps of 90# overhead any way
200 yard shuttle (50yds down and back x2)

4:55

round times: 1:11,1:41,2:03

outside with Jared...it was HOT!

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

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