"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.

Front Squats

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

My one-rep max is 225, so I started at 170, then did 190 and 205.

B. Skill = Deadhang Pull-ups
4 each minute for 12 minutes

Done. I wanted to do these all unbroken, but had to break them up starting at the 9th or 1-th minute. As it was, I was chicken-necking like crazy to get my chin over.
I bet she has an awesome Fran time.


C. Metcon = Row/Box Jumps
500m Row immediately followed by max 20″ Box Jumps, 5 minute total time limit.
(Row starts the 5 minutes, then how many Box Jumps can you do before the 5 minutes is up)

I got 61. Blake and Nolan both nearly DOUBLED that with 121 and 119 respectively. Unfuckingbelievable.

Team Wod “Hip to be Square”

In teams of 3 or 4, 21-15-9 reps of:
Wall Ball – 20/14lb
Box Jumps – 20″
Burpees
Bell Swings – 35/25lb
*One person at each station, rotate as a team

Team April, Tyler, MichelleK, Rachel 13:42

MU subs / HSPUs / Squat cleans / Rowing

10 x 4 pull-ups and 4 ring dips (WOD called for 10 muscle-ups, which I can't do yet.)
15 handstand push-ups
20 squat cleans (155lbs)
Row 700m

20:04.

Man-Up Birthday WOD

I turned 35 on Thursday and this WOD made me feel every fucking second of those three and a half decades.

Using two 20-lb dumbells, do 1-10 reps of

Man-makers (I hate these)
Weighted sit-ups

If I didn't have Nolan counting for me, there's no way I could have kept the man-maker sequence straight. I actually started and had to stop after three reps because I was completely confused.

I guess senility is setting in.

14:26 as rx'd.