Karen: 150 wall-ball shots

Karen: 150 wall-ball shots: 7:04 (PR)

5k run

Ran a leisurely 5k run today sub 30.

100 pull-ups

Did 100 pull-ups in 18 minutes. Followed by 50 slow sit-ups.

The Accumulation Game

Accumulate 100 repetitions between these two exercises:

• Handstand Push-ups
• Deadlift 225/155

Took me 12+ minutes.

It's a good day for some running

5 rounds for time of,

• 15 Squat Cleans 115
• 400m Run

Took me 33:23. Hard!!

Cardio time

One minute each of:

• med ball slams
• box jumps (small)
• sprawls
• minute rest

Repeat 5 times (I think)

75 overhead squats

I did 75 overhead squats at 75lbs. We didn't time it, but I did well.

Countdown on Friday

For time:

• 50 Wall-ball shots
• 50 SDLHP @ 75#
• 35 Wall-ball shots
• 35 SDLHP @ 75#
• 20 Wall-ball shots
• 20 SDLHP @ 75#

My time was just short of 17 mins. I think. Freakin' hard.

Time for that fancy walkin'

For time:

• Walking Lunges 100 feet
• 21 Pull-ups
• 21 Sit-ups
• Walking Lunges 100 feet
• 18 Pull-ups
• 18 Sit-ups
• Walking Lunges 100 feet
• 15 Pull-ups
• 15 Sit-ups
• Walking Lunges 100 feet
• 12 Pull-ups
• 12 Sit-ups
• Walking Lunges 100 feet
• 9 Pull-ups
• 9 Sit-ups
• Walking Lunges 100 feet
• 6 Pull-ups
• 6 Sit-ups

My time was 18+ mins.

Back and forth for 20 minutes

20 minutes of max rounds of,

• (press, push press, push jerk) x 1
  
• 7 x box jumps

Did 23 rounds

Deadlifts

New PR for deadlifts: 275lbs

Every rep counts

8 rounds of tabata intervals of:

• Push jerks 115#
• Swings 53#
• Pull ups
• Wall ball shots 20/14#

One of the most difficult WODs in quite some time. Minned out at 20. Awful doesn't describe this one.

Diane

3 rounds for time, 21-15 and 9 reps of,

• Deadlift 215
• Handstand Push-ups

Time: 8:29

You Don't Wanna Foul!

On the minute:

Perform 2 Power Cleans on the minute for 15 minutes.

• Start the clock. At the top of every minute perform 2 Power Cleans.
• Use a maximal weight. 80% - 85% of 1 RM
• For every rep not completed, perform 5 burpees during rest time.

I did 115lbs and didn't foul once.

Afterward: Did 40 x jumping squats carrying 45lbs, and 40 push-presses with the same 45lb bar.

Oh no!

For time:

• 25 DBL unders
• 200 M run
• 20 burpees
• 50 DBL unders
• 400 M run
• 15 Burpees
• 75 DBL unders
• 800 m run
• 10 Burpees

I think this took me 18 minutes or so.

Hurricane Fran

Today's WOD: Hurricane Fran - Ten Rounds for time of,

• 5 x Thrusters (I did 2 at 95lbs, 8 at 115lbs)
• Pull-ups

Lift Heavy, then we get our cardio on

Overhead Squat: 5/5/5/5/5

Maxed out at 95lbs

Accumulate 200 reps between:

• Knees 2 Elbows
• Jumping Squats

Time: 8:13

Came back later in the day and rowed 2k, did about 80 sit-ups, and did some bench presses, maxing out at 115lbs x 4 (PR for weight). Going to start at 115lbs next time.

5k run

Ran 5k today and set a PR = 26:20. I think it's the first time all my splits were sub 5:30. Very happy.

70 is the magic number

70 is the magic number:

• 70 x med ball cleans (20lbs)
• 70 x ring dips
• 70 x kettle bell swings (heavy)
• 70 x back squats (45lbs)
• 70 x jumping pull-ups
• 70 cal row

Took me 29:15.

Row, thrusters and pull-ups

• 1,000m Row
• 50 Thrusters @45#
• 30 Pull-ups

Time: 11:05