November 30, 2012 -- WOD #157

A) 10 minutes to build up to tough 2 rep hang squat snatch (95 lbs max -- could have gone higher but worked with lighter weight partner, so took it easy)

B) For time:
- 21-15-9 power snatches (95 lbs)/burpees

Time: 10:35

November 29, 2012 -- WOD #156

Airdyne evil:
- 4 sets, 20 seconds, all out; 2 minutes rest between each set.
- 2 sets, 40 seconds, all out; 2:30 rest between each set.
- 2 sets, 60 seconds, all out; 3 minutes rest each set

Total: 168 calories

November 28, 2012 -- WOD #155

"Aerobic Mixer" (this one burned). Timed:
250 M row
15 hang squat cleans (115 lbs)
15 pull-ups
250 M row
12 hang squat cleans
15 pull-ups
250 M row
9 hang squat cleans
15 pull-ups
250 M row

Time: 16:48

November 22, 2012

Saratoga Turkey Trot 5k:
Time: 24:30-ish (big ole crowd, not much running room for the first half-mile or so)

November 20, 2012 -- WOD #154

"Ups" and Ladders:
10-1 push-ups and 1-10 sit-ups;
1-10 push-ups and 10-1 sit-ups.
Time: 13:36

November 19, 2012 -- WOD #153

A) 5 rounds:
- 1 power clean, 3 push presses (max 175 lbs)
B) 3 side planks per side, 60 seconds per side, 1 minute rest after each round.

November 17, 2012 -- WOD #152

Partner WOD (w/Teague):
A) 3 min AMRAP x 2 sets (P1 works while P2 rests):
- 3 DB snatches per arm (50 lbs)
- 20 DBU
Total: 7 rounds + 16 reps

B) 3 min AMRAP x 2 sets (P1 works while P2 rests):
- 100 M row
- 10 push-ups
Total: 7 rounds + 82 M

C) TTB ladder (1-5 reps) x 3 sets (P1 and P2 trade 1, 1, 2, 2, etc.)

November 16, 2012 -- WOD #151

Buy-in -- 100 DBU

3 rounds, for time:
- 20 KBS (55 lbs)
- 20 burpees
Time: 7:46

Cash out -- 150 cals on airdyne (w/partners -- 50 cal each)
Time: 3:57

November 14, 2012 -- WOD #150

A) 3 rounds, 3 reps -- power cleans @ 13X1; 2 minute rest b/w rounds (max 175 lbs)

B) 3 rounds, for time:
- 10 DLs (225 lbs)
- 10 TTB
- 50 DBU

Time: 10:23

November 13, 2012 -- WOD #149

10 minute AMRAP:
- 1 push-up, 1 box jump (24")
- 2 push-ups, 2 box jumps
- 3 push-ups, etc.

Total: 13 rounds + 2 reps

November 12, 2012 -- WOD #148

A) In 10 minutes, build up to 80% of 1RM back squat for 5 rep sets (205 lbs)

B) 12 minute EMOM:
- 1st minute: 5 back squats @ 80% of 1RM (205 lbs)
- 2nd minute: AMRAP strict pull-ups @ 20X1 (18 total reps)

November 10, 2012 -- WOD #147

A) In 20 minutes, build up to a tough 1 rep power clean (max 190 lbs -- PR)

B) "Death by Burpees"
- Start with one burpee. Each minute, add one burpee. Continue until you can't complete the prescribed burpees within the minute.
Total: 13 rounds + 10 reps

November 9, 2012 -- WOD #146

Fight Gone Bad, Jr.!
2 rounds, for total reps, 1 minute per movement:
- Wall balls (20 lbs)
- Sumo deadlift high pulls (75 lbs)
- Box jumps (24")
- Push press (75 lbs)
- Rowing (for calories)
- Rest 1 minute

Total reps: 183

November 7, 2012 -- WOD #145

A) Deadlifts @ 90% of 1RM, EMOM for 10 minutes (300 lbs)

B) 21-15-9, for time:
- Wall balls (20 lbs)
- KBS (55 lbs)
- Burpees
Time: 7:21

November 6, 2012 -- WOD #144

A) 4 rounds:
- 2 weighted supinated pull-ups (max 25 lbs); rest 1 minute
- DB walking lunges, 10 per leg (max 55 lbs per arm); rest 2 minutes

B) 50 TTB for time
Time: 7:22

November 5, 2012 -- WOD #143

A) 4 rounds:
- 3 OHS @ 20X0 (max 135 lbs); rest 1 minute
- 3 dips/3 pull-ups; rest 3 minutes

B) 75 push-ups, for time -- PERFECT FORM IS A MUST
Time: 6:04

November 3, 2012 -- WOD #142

Partner WOD (w/D. Trout) -- each partner does half:
1000 M row
50 wall balls (over the pull-up bar)
40 medicine ball sit-up throws (20 lbs)
30 deadlifts (average body weight -- 205 lbs)
20 partner push-ups (push-ups at same time, low-five partner's hand, alternating L/R, on completion of each 'shup)
10 body blasters (burpee/pull-up/TTB)
20 partner push-ups
30 DL
40 med ball sit-ups
50 wall balls
1000 M row

Time: 24:20

November 2, 2012 -- WOD #141

5 rounds, for time:
- 30 bar jumps
- 10 power snatches (95/65 -- I did 85 lbs)

Time: 9:12