CFR: Hero WOD "Holbrook"

10 rounds for time:
5 thrusters (115/85)
10 pull ups
100m sprint
1 minute rest. 


I benefited from grabbing the lifting platform and the 7-foot high section of the pull-up rig that closest to the alley. I didn't have a lot of wasted time moving from station to station.  

My first three or four rounds were sub-1:00 of work, but that pace didn't last.  

My final time ended up at 19:18.  That was better than I was expecting.  Most people on the whiteboard had times in the low to mid 20's.   

VolkeFit: Cleans/PUs, DUs/Burpees, 1km bike sprints

A. Every minute on the minute, alternate
4 power cleans (135lb)
10 push-ups


B. Every minute on the minute, alternate:
40 double unders
10 burpees

Out of the six rounds, I only failed on the DUs twice.  First it was on the 39th rep, which sucks.  The other was on the 22nd


C. On the Air Assault bike 1km sprint x 3 (resting four minutes between)

1:28
1:28
1:25

Basement: 10 minutes of AirDyne

178 calories

VolkeFit: Cleans/Front squats, DHPLU, Box Jump Horror Show

A. Squat clean plus two front squats - six sets, increasing weight each time. 

So basically this was like doing three front squats, after catching the weight in a squat.

I went from 135-185 in 10lb intervals.

It was during this that there was a major power out so I was lifting by the light of my iPhone.


B. Max Deadhang Pull-ups x 2 

14, 8


C. Max 24" box jumps in 10 minutes

Unless I counted wrong, I got 190.

CFR: Row/Swing/Wall Ball

Warm-up

Doing a burpee every time the singer says "Pump" in "Pump Up the Jam"

Three rounds of:
Turkish get-ups x 3 on each side (35lb)
Rest 60 seconds
25 Russian bell swings (55lb)
Rest 60 seconds



WOD 

For time:

500m row
15 bell swings (55lb)
15 wall ball
400m row
25 swings
25 WB
300m row
35 swings
35 WB

Time 14:45

Basment WOD: BikeRowSlam

Three rounds:

1km AirDyne
500m row
25 ball slams

(Didn't time it)

This in no way mitigated the massive amounts of chili I had at Harlan's house on Saturday afternoon or the huge meal I had at I Love Sushi on Sunday.

VolkeFit: What's gonna work? Teamwork!

I teamed up with Jarvis to do this:

A. Team splits up the work:

30 power snatch (95lb)
60 burpees
100 double unders
20 snatch
40 burpees
100 DUs
10 snatch
20 burpees
100 DUs

We did the snatches in alternating sets of five, the burpees in alternating sets of 10 and 50 DUs each.


B. Air bike for 10km, switching off every 1km.

B-Squad: Press and Nautical Helen

A. Press 3-3-3-AMRAP

I worked up to 125 and did that three times. Then I tried 135 and only got it up for a single.  WEAKSAUCE!!


B. Nautical Helen

Three rounds of:
500m row
21 bell swings (55lb)
12 pull-ups

11:22.

CFR: Team WOD

4 person team, for time, partition work as needed, one person working at a time:
200x Wall ball (20/14)
80 Burpees
200x double unders
80 Pull-ups
200x KB swings (55/35)
80 Box jumps (24 inch)
Row 80 cals

My team was the STALKers (Sarah, Tyler, Amy, Lorraine and Kim).  Because we had an extra member, two of them went at the same time. 

Here's the work I did:
50 wall balls (in sets of 10)
30 burpees (two sets of 15)
70 double unders (one set)
30 pull-ups (two sets of 15)
50 bell swings (five sets of 10)
20 box jumps (two sets of 10)
20 calories rowed (one set)