February 28, 2013 -- WOD #207

A) In 15 minutes, work up to a tough (non-PR) squat clean (195 lbs)

B) 5 minute AMRAP:
- 5 squat cleans (135 lbs)
- 10 burpee bar jumps
Total: 3 rounds + 3 reps Rx

February 27, 2013 -- WOD #206

"Bits of Barbara"
5 rounds, 3 minutes each, rest 3 minutes between each round. Start each round off from where you left off, performing the following:
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 air squats
Total: 3 rounds completed (420 reps) Rx

February 22, 2013 -- WOD #205

Games Prep WOD -- 3 rounds for time:
- 10 shoulder-to-overhead (135 lbs)
- 25 box jumps (24")
- 75 DBU
Time: 13:52 Rx

February 21, 2013 -- WOD #204

A) In 15 minutes, work up to a tough 2 rep touch-n-go deadlift (max 325 lbs)

B) 10 minute EMOM:
- 2 touch-n-go deadlifts @ 85% of above number (275 lbs)
- 3 muscle-ups (mod -- jumping muscle-ups)

February 20, 2013 -- WOD #203

"Pieces of Cindy" -- 8 rounds of 2 minutes each; 1 minute rest between each round. For total completed rounds + reps:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Total: 14 rounds + 8 reps

February 17, 2013 -- WOD #202

A) In 15 minutes, work up to 1RM squat clean:
- 5 reps @ 50% of 1RM (95 lbs -- I hadn't set 1RM in a while, so used 190 as baseline)
- 3 reps @ 75% of 1RM (135 lbs)
- 2 reps @ 85% of 1RM (155 lbs)
- 1 rep @ 95% of 1RM (165 lbs)
- 1 rep @ 1RM (185 lbs)
- 1 rep @ 100%+ of 1RM (195 lbs)
- (and, just because I like round numbers) 1 more rep (200 lbs -- 1RM [35 lb PR])

B) 12 minute squat clean EMOM (13 total reps) @ 80-85% of 1RM (165 lbs)

February 16, 2013 -- WOD #201

Partner WOD (w/Trout, as usual). For time:
- 100 DBU (50 each; max 1:30)
- 10 rounds of the following (switch w/partner after each movement, so P1 starts with lunges, P2 does push-ups, P1 does TTB, etc.):
     - One-armed weighted walking lunges (start at front of gym, walk to the mats, return to the front. Switch arms at halfway point) (30 lbs)
     - 12 push-ups
     - 8 TTB
- 100 DBU (50 each; max 1:30)
Time: 17:15

February 15, 2013 -- WOD #200

3 rounds, for time.  Rest for 5 minutes between rounds (or, in our case, rest until your "partner" finishes working, which in may case resulted in approximately 6 minutes or more of rest each round).  Because of the large amount of rest, keep a work rate around 90%:
- 250 M row
- 15 KBS (70 lbs)
- 25 burpees
- 15 KBS
- 250 M row
Total: 15:56 (R1 - 4:46; R2 - 5:23; R3 - 5:47)

February 13, 2013 -- WOD #199

A) In 15 minutes, work up to 1RM power clean (205 lbs -- tied 1RM set last week).

B) 12 minute AMRAP:
- At 75% of 1RM power clean (155 lbs for me), perform ladders from 1-5 reps.  Essentially, 1 rep, then drop.  Then 2 touch-and-go reps, then drop.  Then 3 touch-and-go reps, then drop.  Do this until you complete 5 touch-and-go reps.  If you drop the weight at any point before completion of a set of reps (i.e. you fail on the third of five reps and drop the weight), start over again from 1 rep and work back up the ladder.
Total: 3 rounds + 12 reps (completed first 2 rounds, dropped on third of five during round 3, then completed one more round).

February 12, 2013 -- WOD #198

A) In 6 attempts, work up to 1RM weighted pull-up (max 30 lbs)

B) 7 minute AMRAP (add 3 reps of each per round, so 3, 6, 9, 12, etc.):
- 3 thrusters (95 lbs)
- 3 pull-ups
Total: completed round of 15 (90 reps)

NOTE: did this same WOD (although 100 lbs on thrusters and red band assisted on pull-ups) on June 26, 2012. That day I completed 59 reps, i.e. didn't finish the round of 12.  So, this is awesome.

February 11, 2013 -- WOD #197

"Vengeance"
7 rounds for time (same weight for all reps):
- 4 power snatches (115 lbs -- Rx was 135 lbs)
- 6 power cleans
- 9 deadlifts
Time: 15:48

February 9, 2013 -- WOD #196

Partner WOD (w/Trout):
8 minute AMRAP (P1 completes both movements while P2 rests and vice versa):
- 10 cals airdyne
- 10 KBS (70 lbs)
Total: 9 completed rounds + 10 cals + 3 KBS (I completed 5 rounds)
Rest 3 minutes

8 minute AMRAP (P1 completes all movements while P2 rests and vice versa):
- 5 pull-ups
- 10 push-ups
- 15 air squats
Total: 8 completed rounds + 20 reps (I completed 4 rounds + 20 reps)
Rest 3 minutes

8 minute AMRAP (P1 completes 25 sit-ups; P2 completes 25 sit-ups; P1 completes 25 DBU; P2 completes 25 DBU, etc. After round of 10, go back up the ladder):
- 50-40-30-20-10 sit-ups/DBU
Total: completed ladder down + 19 sit-ups

February 8, 2013 -- WOD #195

A) 4 sets:
- 3-5 push press (max 175 lbs for 4 reps -- one week ago I hit 175 lbs for 3 reps, so I guess this is a PR); rest 90 seconds
- 3 weighted pull-ups (max 20 lbs); rest 90 seconds

B) Team WOD (Team Old Man [w/Parker]) -- 6 minute AMRAP:
- Farmer's carry w/45 lb plate in each hand from front to back of gym
- Both partners perform 5 burpees every time the plates hit the ground
Total: 12 laps (6 each)

February 7, 2013 -- WOD #194

A) 5 rounds x 1.1.1 -- power cleans (10 seconds rest b/w each rep) (max 205 lbs -- PR/1RM); rest 3 minutes b/w rounds

B) Re-test!
- 1000 M row
- 100 DBU
- 1000 M row
Time: 11:04 (14 seconds slower, but my DBU were absolute shit tonight)

February 2, 2013 -- WOD #193

Filthy 35 -- Happy Birthday, Kristina!
Partner WOD (w/Trout) -- one partner works while other rests. Each movement results in 70 total reps (except for partner push-ups and partner carlas).  Perform 15 DBU after each round.  For time:
- 35 air squats
- 35 partner carlas (20 lb wall ball)
- 35 box jumps (24")
- 35 slam balls (20 lbs)
- 35 airdyne calories
- 35 burpees
- 35 partner push-ups
- 35 jumping pull-ups
- 35 switch lunges
- 35 KTE
Time: 32:10

February 1, 2013 -- WOD #192

A) Push press -- 3 rounds, 3-5 reps (max 175 lbs [3 reps]); rest 2 minutes between each round

B) 3 rounds, for total meters/reps:
- 2 minutes rowing; rest 60 seconds
- 2 minutes ground-to-overhead (135 lbs); rest 60 seconds
Total meters: 1732
Total GTO: 30