September 28, 2012

WOD #121:
A) 5 rounds:
- 8 (each leg) box step-ups w/barbell (max 105 lbs -- NOTE: could have done much, much more); rest 90 seconds
- 3 strict pull-ups; rest 90 seconds

B) 3 rounds
- 15 KBS (55 lbs)

September 27, 2012

WOD #120:
A) 5 rounds bench press -- 3-4 reps @ 20X1, add weight each round (max 195 lbs -- PR)

B) Row 1K for time (3:18.5 -- PR)

September 26, 2012

WOD #119:
A) In 15 minutes, work up to a tough clean and jerk (max 180 lbs -- PR)
B) 800 M run, 3 rounds, rest equal to each time between each round:
- 3:27
- 3:14
- 3:16

September 23, 2012

Half marathon day!
13.1 miles -- 1:45:05 (8:01/mile)

Missed my sub-1:45 goal by just a few seconds, but still cut 4:03 off my PR from April 29, 2012.

September 20, 2012

Half marathon training (last day!):
3 miles -- 22:51 (7:36/mile)

September 18, 2012

Half marathon training:
3.32 miles -- 25:42 (7:44/mile)

September 16, 2012

TriathaWOD #118!
4-person team w/Dave D., Mary C., Georgianne F.
A) 10 min AMRAP, alternating w/male partner (each partner performs half of all reps):
- 20 KTE
- 40 sit-ups
- 60 KBS (53 lbs)
- 80 squats
- 100 jump ropes

B) 5 mile run (each team member runs 1.25 miles)

C) 10 min AMRAP; one partner at each of the four stations, switching off once the rower completes his/her set:
- 250 M row
- Rest
- Burpees
- Wall balls (20 lbs/14 lbs)

Result: 7th or 8th out of 9 or 10 teams, I don't really know.  It was fun.

September 13, 2012

WOD #117:
5 rounds (25 minute cap):
30 DBU
10 split squats
30 DBU
10 cal rowing
30 DBU
10 burpees

Completed: 10 burpees short of 4 rounds

September 12, 2012

WOD #116:
A) In 12 minutes, work up to one tough power clean and jerk (max 160 lbs -- PR for both power clean/clean and jerk)

B) 10 minute AMRAP -- power clean and jerk @ 80% of 1 RM (128 lbs)
Total: 38 reps

September 11, 2012

WOD #115:
5 minute AMRAP:
- 5 KBS (52 lbs)
- 5 burpees
Total: 8 rounds, 1 rep

-- Rest 5 minutes --

5 minute AMRAP:
- 10 DBU
- 10 sit-ups
Total: 6 rounds, 12 reps

Bonus post-WOD fun!
- 1.1 mile run (not timed)

September 10, 2012

Half marathon training:
3 miles -- 23:11 (7:43/mile)

September 7, 2012

WOD #114:
"Ladder Up/Ladder Down" (timed -- Rx 115/85)
1 power clean --> 10 push press
2 power clean --> 9 push press
and so forth until
10 power clean --> 1 push press

Time: 10:34 (@ 95 lbs)

September 5, 2012

WOD #113:
A) Work up to tough 2 rep deadlift (max 310 lbs)

B) Partner workout (w/Boom and Trout); two partners work while third rests.  Finish each round of sets before moving to next activity.  Each partner will complete 3 sets of each activity:
- 3 sets, 15 reps -- GHD sit-ups
- 3 sets, 25 reps -- KBS (45 lbs)
- 3 sets, 25 reps -- burpees