"Fantastic Four"

Teams of four do four rounds, rotating through:

20 burpees
20 rowing calories
20 wall ball
20 power snatch (75lb)

I teamed with Kim Fe, Michelle R, and Rankin.

Our time was 35:36.

HSPU / DL / Pistols

A. 10 minutes of Handstand Push-ups
3 at start of minute and try to maintain the 3 per minute for whole 10 minutes.

I did this, and even managed to do it without kipping.


B. Bodyweight Deadlift for 5 minutes – 2 lifts every 30 seconds, perfect form

I used 190lbs, and did this. Not sure if my form was "perfect" but I didn't have any back issues afterward, so that's cool. Maybe the next time we do this, I could use a bit heavier weight, and hopefully not because I've gotten fatter.

C. Roll on tennis ball with each glute for 2 minutes/side

This was unpleasant.

D. 5 minutes of Leg Pistol practice

I sure needed this. Getting there.

Row / Sled / Deadhangs

A. Row 10 minutes for distance

I got 2632m.
My goal was to break 2600m, and I would have been okay if I had made it to 2500, so this was good for me.

B. Sled Drag 10 minutes for max laps
Backward pull to 1st post
Forward pull on return to in line with overhead door
Men=125lb

6.5 laps. Not a great result, but these are really hard.

I had the Boy out in the alley cheering me on and running back and forth, so that was nice, though.


C. Deadhang Pull-ups Men=10/8/6 Women=7/5/3

For the 10, I did 6+4.
For the 8, I did 8.
For the 6, I did 4+2

“Battle Buddy Bar Day”

The name of this WOD sounds like Japanglish or something.

4 Rounds For Time
40 Front Squats
40 High Pulls
40 Push Press
400 m Run

With a partner, each do half the work, 20 reps each and 200m run each, only one person can do work at a time, the bar can not touch the ground, if the bar touches the ground, penalty = 10 burpees each! Men use 45lb bar, women use 35lb bar, beginners use small bars. Uber’d is 65/45lb.

I partnered with D3, (Team TD not for "Tyler Darcy" but rather "Total Domination") and YOU KNOW we had to uber this bitch. Because we wanted to keep a quick pace, we did our share in alternating sets of 10.

Took us 22:06 as rx'd.
High pulls were the hardest part of this, plus the final 400m was a bit rough. I'm writing this two days later and I still feel it every time I get out of my chair.

A Bell, a Box, and a Sled

Six rounds for time:

25 bell swings (55lbs)
25 box jumps (20")
1 90lb sled drag

Took me a 25:13

Five Rounder plus Hammer Swings

WOD = 5 rounds for time of:
5 Handstand push-ups
10 Deadlifts – 185/125lb
10 Chest to bar pull-ups
20 Double-unders

Took me 17:40. I wasn't sure what I should be shooting for as a goal here, so I thought I'd shoot for under 20 minutes.


Finisher = 100 Hammer Swings for time
*50 L + 50 R, switch hands whenever

Took me 3:03. I wanted to do under three minutes, and might have got it if I used the more efficient technique at the start that I used at the end.

"Hammer"

Five rounds, each for time, of:
5 Power cleans – 135/95lb
10 Front squats – 135/95lb
5 Jerks – 135/95lb
20 Pull-ups
Rest 90 seconds

My rounds were 2:08, 2:42, 3:36, 3:42, 4:16.

Even though my last round took twice as long as my first, I am pretty happy with how this went. Everything felt okay.

Hang squat cleans and wall balls

A. As many rounds as possible in 20  minutes
10 Hang Squat Cleans 135/95lb
25 Wallball to 10′ Target 20/14lb

4 rounds plus 5 cleans.

Double Unders and Wall Balls

Double Unders 10-20-30-40-50
Wall Balls 50-40-30-20-10

Took me 14:07

Team WOD

20 minute WOD, counting total reps as a team. Each member of the team is at a different station, rotating when the team member is done the 400m run.

400m run
Box jumps
Sit-ups
75lb thrusters

Our team got 194.

Pull-ups/54321/Wt. Run

Finally made it to another 6am WOD. It was THE BEST. I seriously need to do that every Friday. Oh, except I'm off from work every second Friday, so there's no need to get up early. Still, THE BEST.

A. Max Kipping Pull-ups
*If you did 50 Pull-ups yesterday, do Max Push-ups instead.

I did 27. I used to be able to do more than 30, but I was also 12-15 lbs lighter.

B. “54321“ for total reps:
5 minutes Rowing for Calories Did 90
4 minutes of Box Jumps – 24/20″ Did 56
3 minutes of Hang Squat Snatch – 75/45lb Did 15
2 minutes of Wall Ball – 20/14lb Did 30
1 minute of Handstand Push-Ups Did 3*Modified (knee on box) count as 1/2 point each

C. Finisher = 400m Run with 45/25lb
*Grab a dumbbell, plate, sandbag, whatever and run to Elliot and back!

Used a sandbag that weighed 40lbs (at least it did when I started, a few ounces ended up down my back, I’m sure) and a 5lb plate. Awkward, yes. 1:52 on the new route.

Back Squats and Half Chelsea

A. Strength = Back Squats
5-5-5 (start at 75% 1RM and increase)

I want to start doing Strength stuff again, maybe at least a couple times a week. Doing back squats didn't feel as comfortable as I want it to.

225-245-255

B. “Half Chelsea”
One round of Cindy each minute for 15 minutes
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats (no doubling for modifications, going for speed)
If your round goes over the minute, go again at the start of a new minute. Everyone goes for 15 minutes total.

I did 7 rounds on the minute and 12 rounds + 5 PLU + 8 PU. Unless I counted wrong, in which case I only did 11 + 5 + 8.