9/24/10

Drink a six pack for time. Rest. Wake up in the morning and go for a nice run around the neighborhood. Probably 6-8 miles. Intermittent push ups and squats throughout.

9/22/10; 3 rounds

3 rounds for time:
30 abmat sit ups unanchored
20 chest to floor push ups
10 95# squat cleans

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Total time- 6:03. JR did great today. His first WOD at as Rx- 11:28.

9/20/10; 10-1

10-8-6-4-2 for time of
95# Thruster
55# KB swing
24" box jump

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Total time- 4:33. Quick and nasty. Unbroken on all rounds and exhausted at the end. JR did great and turned a 5:46 with a 65# thruster.

9/15/10; Fran

21-15-9 of
95# Thrusters
Pull ups

Saw it on the mainsite and couldn't resist. It's going to suck.

9/13/10; Study break

Ten minute AMRAP-
9-7-5 of
95# SDHP
95# Hang clean
95# Push Press

This is a Mod of the mainsite WOD...mainsite gave a 20 minute AMRAP. I can't give that much time these days. Just going to have to kill it on intensity.

Side note- During a study break, I did 5 minutes AMRAP of Hypoxic KB swings (1 breath, 1 swing; 1 breath, 2 swings; 1 breath, 3 swings...) with 10 perfect push ups. It sucked. I managed to get to 5 on the first set, then 4, 4, 4, 3, 3, and that was all I had. A little dizzy at the end. I think that I'm goin to be doing that one on cardio days as well and change it up between pull ups and push ups.

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Total number of rounds- 7. I was smoked. Back to studying.

3-2-1...GO!

9/10/10

50 push ups
50 unanchored abmat sit ups
"Randy"

Randy= 75# snatch x75 reps for time

FYI- I'm only posting M,W,F wods because I'm hitting cardio in the form of time trials or repeats on Tuesday and Thursday. And, quite frankly, I don't have the time.

3-2-1... Go!

9/8/10; 10 rounds

7 rounds:
10 - 95# snatch
10 - lateral hop burpees

Post time

9/6/10; 13 minutes

2 rounds of 6 minutes with a one minute rest between-
1 minute 185# DL
1 minute parallette push up
1 minute 55# kb swing
1 minute abmat sit up
1 minute squats
1 minute jump rope
Rest 1 minute, repeat.
Record number of reps for each round.

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Round 1 reps- 172
Round 2 reps- 132

Brutal, lung burning WoD. Don't count the jump rope reps.

9/3/10; Tabata suck

Tabata- 20 seconds of work followed by 10 seconds of rest for 8 rounds. Record lowest score as your total


Push up Tabata
Rest 1 minute
Squat Tabata
Rest 1 minute
Push Press Tabata (75#)


Posting this early so I don't have to think about it later on.

9/2/10; CFE Swim!

10 rounds for time-

50m swim (all out effort) with 30 seconds rest.

Record total time. Be sure to warm up with an easy 200m swim.

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Total time- 12:25 (less 4:30 rest- 7:55)

Warmed up with 200m on the swim, very little stretching, but some rotational work in the water. I was honestly gassed after every 50m and just couldn't catch my breath. I'm sure that I was redlining my HR on today's WOD. The first few rounds, I finished under or at 50s. After that I was over a minute on every one and just juiced. Couldn't cool down for at least ten minutes after that and had a headache for about another 30 minutes or so. Great WOD...punishing.