Annie

50-40-30-20-10 double unders and sit ups

time: 18:40

getting better at d/u. most done in groups of 3-4. Last time I did Annie I only counted double unders that I got two complete passes on. Today, if I missed the second time around, I counted it. It helped keep my heart rate up. situps done on floor with feet anchored under 30# db.

cashed out with 3 handstand holds: 56, 43, & 38 seconds

Michael

3 rds for time:
run 800m
50 situps
50 back extensions

at the depot. Ran on the treadmill then did situps and back extensions on GHD machine, alternating to failure. Last 800m was painful on lower back. Mostly walked, was able to run about .1 mile.

Time 35:00

Garage WOD

with John and Tim. 4 rounds for time:
50' walking lunge holding 45# barbell overhead
21 situps
time 6:12

followed by 5k# overhead. get 5,000lbs from ground overhead. took a rest (maybe 10 minutes), got bar loaded and did
50 reps of 100# time 6:17

Homemade WOD

3 rounds for time:
run 400m
25 GHD situps
15 back extensions
25 double unders
50 squats

time 29:17

first round in just over 7 minutes, then my lower back got very tight after 2nd round of situps and back extensions. Double unders were mostly singles (got a few doubles first round) and took quite a while for the 3rd round. Had to lay on the floor for about a minute or so after 3rd round of back extensions. Originally planned on a 4 round WOD, but that wasn't happening.

power cleans, situps, and back extension

21-18-15-12-9-6-3

95# power cleans
situps
back extensions

time 13:37

done in basement. situps with feet strapped to bench, leaned back to parallel. back extensions done as good mornings with 25# plate held against chest.

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.

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

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

lunges, pullups, situps

21-18-15-12-9-6 pullups & situps
then 100ft lunges

ended up doing 56 lunges (probably over 150ft) since I didn't measure. major miscalculation. in the basement I'd do 8-9 down and back two times (32 lunges) and ended up doing 14 down and back this time.

time was 22:10

pullups broken after first set...I think the lunges zapped me!

ask and ye shall receive...

shoulder's still a little sore...yesterday I did some box jump/burpees in the basement (instead of jumping straight up, I jumped up to the box) then did some jumps with the bumper plates on top of the box...31" as I measured.

Was hoping for a shoulder free workout and today I got it. Done as Rx:

2 minutes - situps, double unders
1.5 minutes...situps, double unders, then 1 minute, then 30 seconds.

scored as follows:
double unders 11,9,11,9
situps 36,23,16,9

seemed to get the hang of the double unders the further I went. next time I'll do a few minutes of d/u as a warmup BEFORE starting. Pretty good 10' workout!

tabata something else

pullups 11,10,9,9,8,8,6,7=68(6)
pushups 14,12,8,7,6,5,5,5=62(5)
situps 6,7,6,6,5,5,5,5=45(5)
squats 16,17,17,18,18,17,16,19=138(16)

total=313(32)

situps done off bowflex bench with feet strapped with belt

2 for 1

Lynne: 5 rounds, max number of pushups with 25# weight on back and pullups
Push ups: 27, 15, 13, 9, 11
Pull ups: 33, 22, 17, 18, 18

totals: pushups 75, pullups 108


AMRAP in 20 minutes: 10 ghd situps, 10 back extensions, 10 wallballs 12#

7 rounds in 17:13...quit.

2 for 1

two WODs today to make up for a skipped day. Rest day tomorrow!

WOD 1 - Thrusters 1-1-1-1-1-1-1
135,140,150,155,160f,155f,150

WOD 2 - 5 rounds of 30 GHD situps and 25 back extensions
ended up doing 150 situps and 125 back extensions, alternating as I got tired.
TIME: 19:39

very tight lower back and quads are weak.

21-18-15-12-9-6-3

115# front squat
GHD situps

time 15:53

humid day inside the depot.

warmed up with 10 pullups, 10 dips, samson stretch, 2 45# OHS, wrist stretching.

I thought about doing the front squats with a rack grip, but one rep was very painful. Need to keep working on flexibility.

outside WOD

repeats of 100ft walking lunges, then pullups and situps in sets of 21-18-15-12-9-6.

WOD done outside with pullups on the rings and support beam of swingset. All pullup sets were broken with modified kips, I can't get the rhythm on the rings. Tried to get at least half of each set before dropping off. Time 16:46.

humid morning but I beat the heat on this one!

AMRAP

20 minutes of
15 95# squat cleans
12 ring dips
21 situps

all reps strict

4 sets in 20:58

finished with some skin the cats on the rings and a little handstand work

Barbara

5 rounds of:
20 pullups, 30 push ups, 40 situps, 50 squats

rest 3 minutes b/t rounds

times:
4:46
5:27
7:31
7:07
8:16

total work 33:07. this time I completed each exercise before moving on to the next.

Michael

3 rounds:
800m
50 back ext
50 situps

situps and back ext (good morning with 45# bar) done in living room. Warm day, WOD after work 4:45pm Friday afternoon, low80s.

time:25:17

s/u & b/e

WOD as Rx was 5 rounds for time:

30 situps
25 back extensions (both exercise done on GHD)

I did 4 rounds, with sets of 6 burpees any time I rested for more than a couple of breaths or got of the rack to switch b/t situps and back extensions. Looking back, I'm a little disappointed I didn't finish the 5th set, but I was beat and running a little late getting back to work. I guess the burpees made up for skipping the 5th, right?

My legs were very tired from yesterday's one legged squats...both the situps AND back extensions were very hard on them. Burpees probably weren't the best idea for tired legs, but it kept me motivated to keep moving!! My lower back was pretty tight on the ride home.

Time 23:42...Totals 120 situps, 100 back extensions, 78 burpees

WOD as Rx today is repeating cycle of 100ft walking lunges with sets of pullups & situps, back to lunges, then pullups and situps, etc. The number of pullups and situps go 21,18,15,12,9, & 6.

WOD in my basement going 25 feet, turning around, and repeating for 100ft per set.

Time 16.33.

All pullup sets were done unbroken (kipping). Totals 600 ft lunges, 81 pullups, 81 situps