Leg thrashing

WOD:
Running intervals - 2:00 x 4, ~1:30 rests.  Large inclines (12° to 15°), pace between 6:45 and 8:00

Buyout: 
3x8 box jumps to 36" box
Squat 225x5, 245x5, 265x4

Incline bench 135x8, 155x7, 175x5
Weighted pullups 50x4, 50x4, 50x4

http://connect.garmin.com/activity/74701832

Interestingly, the heart rate was about the same for the intervals as the squats and box jumps.

Jack

Warmup:
Row 500@1:58

WOD:
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

7 rounds.

Buyout:
Bench press 135x8, 155x6, 175x5, 195x3

BW: 196

Warmup:
Row 500@1:50

WOD:
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

14 rounds.

Buyout:
Bench press
135x8
155x8
175x6
195x2

BW 196

Leg thrashin'....

Warmup:
CFWU

WOD:
5x5 back squat
245, 265, 285(4), 265, 265

Buyout:
3:00 jumprope drills
50 box jumps, 24" box, 2:58.

BW 191

30 minutes of hell

Warmup:
Row 500M @ 1:50

WOD:
30 minute AMRAP of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Managed 11 rounds on the nose. Much harder than I thought it would be. Most sets unbroken.

BW 193

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#

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

Lumberjack 20

For time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

32:24.

BW 185

push jerk progression, box jumps

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP at 135, 145, 150, 155(f), 145
PP at 145, 155, 155, 165, 165
PJ at 135, 155, 165, 145, 145, with a lotta wrist pain.




100 24" box jumps, first 60 at bodyweight, the next 20 holding a 25 pound plate, the last 20 holding a 45 pound plate.

BW 191

Lunges, box jumps and pullups

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

29:55 last time
28:25 this time

Finished up with some BP:
185x4
185x5
185x5
195x4
200x3
135x8

Back squats 7x1

1-1-1-1-1-1-1 reps of back squat

275, 295, 315, 315, 305, 295, 295

Finished up with weighted GHD situps: 8 x 25#, 8 x 35#, 6 x 45#
50 box jumps, 24" box

Lunges, Box Jumps and Pullups

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

29:55, and it was freakin' hard.