Seven and Seven

Warmup:
Row 500M@2:00

WOD:
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Done in 9:57 as Rx'd.

Buyout:
Bench press
135x9
145x8
155x7
165x6
175x5
185x4
195x3
205x2
215x1
225x1

BW: 191

And, I just signed up for this!

800M repeats

4x800M, 2:00 rest

3:24
2:47
2:51
3:00

40, 30, 20, chunder...

Warmup

CFWU
Row 500M@2:00

WOD
Three rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Holy hell. 16:50 and I was utterly shagged. This was supposed to be 5 rounds instead of 3, but I couldn't bring myself to start round 4. My round times kept climbing, and I think this would have been close to 30 minutes the way I was going. Blech... Next time.

Buyout:
Wander aimlessly around. Do some situps. Do some deadlifts.

Today, alas, it just wasn't working.

BW 191#

Bodyweight Mile

Today's WOD was supposed to be 3 x 7 thrusters, but I just wasn't feeling it. After a weekend of too much food and too much booze, I felt like some punishment.

WOD:
Bodyweight Mile

19:56

Buyout:
Bench press
135 x 8
145 x 7
155 x 6
165 x 5
175 x 4
185 x 3
195 x 2
205 x 1
215 x 1

BW 195

I love my giant snatch

Warmup:
Row 500M @ 1:50

WOD:
Snatch 1x7

135, 145, 145, 155(f), 155, 135, 135, 135

Buyout:
30 muscle-ups for time - 6:34
4 minutes jump rope drills

BW: 191

Descent into... box jumps.

Warmup:
Row 500M @ 1:45

WOD:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
10:01

I kept forgetting that the pullups were supposed to be chest to bar. I got it on about half of 'em, probably. Oops.

Buyout:
Back squats
135x10 A2A
225x5 A2A
275x2 to parallel
325x1 to parallel

1 minute dumbbell farmer's walk @ 50, 60, 70 pounds

BW: 190

Row, row row your snatch...

Warmup:
CFWU

WOD:
For time:
Row 1K
40 pound dumbbell snatch, 50 reps
Row 750m
40 pound dumbbell snatch, 35 reps
Row 500m
40 pound dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

22:01, using 45# dumbbell

Buyout:
Finished up with bench and weighted pullups:

Bench at 185x7, 185x6, 185x5
Pulls at 25x6, 25x6, 25x5

BW 192#

While I was rowing, I noticed the woman next to me on the treadmill. She had nearly perfect stride. I chatted her up after I was done, and it turns out it's a result of significant effort using chi running. Have to look into that.

Double your pleasure...

Warmup:
Row 500M in 1:50

WOD:
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Buyout:
+1/minute HSPUs, managed 8 rounds.

BW:191
Tired from a long, strange, fun weekend. Wasn't a great showing at the gym, but I'm much more awake now.

Deadlift day!

Warmup:
Row 500@1:40

WOD:
7x1 deadlifts

405, 415(f), 395, 395, 385, 375, 375

Buyout:
Jump rope drills

Wall-ball AMRAP hell

Warmup:
Easy row for 500M, maybe 2:00

WOD:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

4 rounds + 100M

Buyout:
Manage to stay upright while wobbling back to the locker room.

BW 192

3 rounds of misc ugliness.

Warmup:
Mellow row - hamstrings are killin' me from yesterday

WOD:
Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

29:00(!)

Much harder than I thought it would be. The double-unders were easy. everything else was hard.

Buyout:
5x5 bench press at
185, 185, 185, 190, 195

10 of 15 and fat-boy pullups

Warmup:
Row 500M @ 1:44

WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
16:56.

Buyout:
7x1 weighted pullups
75, 85, 95(f), 90, 95, 90, 85

BW 192 (Yikes!)

400M repeats, shoulder press

Warmup:
Leisurely row 500M, maybe 2:05

WOD:
8 rounds of:
Run 400 meters
Rest 90 seconds
Runs at 1:41, 1:30, 1:28, 1:26, 1:20, 1:23, 1:21, 1:18, for a total of 22:11.

Buyout:
3x7 shoulder press

135, 135, 135, 145, 145, 135, 135

BW 191

Muscleups and Squats

Warmup:

Leisurely row 500M
5 muscle-ups

WOD:

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

25:47, as Rx'd.

Buyout:
stumble back to car

BW 190

deads and overheads

Warmup:
Row 500M @ 1:50

WOD:
21-15-9 reps of:
225 pound deadlift
135 pound overhead squat
12:25

Buyout:
5x5 weighted pullups at 35, 45, 50, 40, 40
3 minute jump rope drills

BW 192

Warmup:
Row 500M @1:50

WOD:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

12:30

Buyout:
Bench
135x9
145x8
155x7
165x4
175x3
185x2
195x2



BW 192

Half of a double deconstructed Angie?

Warmup:
row 500@1:50

WOD:
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups

Done in 17:20.

There's supposed to be another round of 75 of each after this, but I didn't have time for the whole shootin' match...



BW 192?!

Squat progression

Warmup:
500M row @1:50

WOD:
Overhead Squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Buyout:
15 singles of weighted pullup @ 85 pounds
3 minute jumprope drill

BW 189 pounds

5K, vanity press

Warmup:
CFWU

WOD:
Run 5K

22:52, pretty sure this is a PR.

Buyout:
increasing weight, decreasing reps of bench press

135x9
145x8
155x7
165x6
175x5
185x2
205x1

BW: 189