March 30, 2013 -- WOD #222

Partner WOD (w/Nick, Kait, and Maria):
A) 10 minute row; one partner pulls 20 strokes while other three rest. Row for meters (2579 total -- I hit 1:19/500 M for a few pulls on my third round, which is awesome).

B) 2 rounds of 2 minutes at each station, for total reps:
- Single-arm KB farmer carries down and back (70 lbs); two partners work while two rest
- Sit-ups (all four partners work)
- Air squats (two partners perform 15 reps each while other two partners rest)
- Wheelbarrows down; switch positions for back (two partners work while two rest)
Total reps: 820

March 29, 2013 -- WOD #221

Open WOD 13.4:
- 7 minute ladder of clean and jerks (135 lbs) and TTB (3, 6, 9, etc.)
Total: 60 reps (completed round of 12).

March 28, 2013 -- WOD #220

Open WOD 13.4 prep
2 rounds of tomorrow's fun:
- 3 clean and jerks (135 lbs)
- 3 TTB
- 6 clean and jerks
- 6 TTB

March 27, 2013 -- WOD #219

A) 5 hang power clean and jerks @50-60% of 1RM, EMOM for 10 minutes (95 lbs -- no idea what my 1RM hang power clean + jerk is)

B) 3 rounds, for time:
- 25 KBS (53 lbs)
- 20 burpees
- 50 DBU
Time: 16:35

March 24, 2013 -- WOD #218

Open WOD 13.3 -- 12 minute AMRAP:
- 150 wall balls to 10' (20 lbs)
- 90 DBU
- 30 muscle-ups
Total reps: 160 (last year completed only 120 wall balls).

March 23, 2013 -- WOD #217

Partner WOD (w/Aaron) -- 5 rounds.  P1 and P2 alternate movements, going for 30 seconds each.  30 seconds rest for every minute of work (although rest was increased to one minute at the end of rounds 3 and 4):
- P1: burpees
- P2: TTB
- rest
- P1: KBS
- P2: plank
Total team reps: 312 (me: 153; Aaron: 159)

March 22, 2013 -- WOD #216

Games WOD 13.3 . . . oh, but my ankle isn't feeling right, so I did this instead:
- 10 minutes of Airdyne intervals

March 19, 2013 - WOD #215

A) 15-20 minutes of gymnastics

B) "Sorta-Fran" -- 21-15-9, for time:
- thrusters (Rx 135, I did 95 [AKA actual Fran weight])
- pull-ups
- burpees
Time: 14:50

March 18, 2013 -- WOD #214

A) 4 sets of the following:
- 5 back squats @ 30X1 (max 245 lbs); rest 60 seconds
- AMRAP strict chin-ups @ 20X1 (4 reps each round); rest 60 seconds

B) 4 rounds, for time:
- 12 push press (95 lbs)
- 12 heavy KBS (70 lbs)
Time: 5:27

March 17, 2013 -- WOD #213

Games WOD 13.2 -- 10 minute AMRAP:
- 5 shoulder-to-overhead (115 lbs)
- 10 deadlifts (115 lbs)
- 15 box jumps (24")
Total: 129 reps (in about 6 minutes; my back tweaked so I cut it short)

March 14, 2013 -- WOD #212

Games WOD 13.2 warm-up -- 2 rounds of tomorrow's horrible workout:
- 5 shoulder-to-overhead (115 lbs)
- 10 deadlifts (115 lbs)
- 15 box jumps (24")
Each round took just about one minute.  Both rounds sucked.

March 8, 2013 -- WOD #211

Games Open WOD 13.1:
17 minutes to complete:
- 40 burpees (two-handed touch of ring 6" overhead)
- 30 snatches (any style) (75 lbs)
- 30 burpees
- 30 snatches (135 lbs)
- 20 burpees
- 30 snatches (165 lbs)
- 10 burpees
- AMRAP snatches (210 lbs)
Total: 110 reps (at Rx)

March 6, 2013 -- WOD #210

A) 5 rounds:
- Shoulder press/push press 2.2 (max 145 lbs); rest 1:30

B) 10 minute AMRAP:
- 10 squat snatches (75 lbs)
- 20 hand release push-ups
- 30 unbroken DBU (NOTE: I never reached 30 unbroken but gave 3 good attempts each round and so ended up with way more than 30 each round)
Total: 2 rounds + 23 reps

ALSO:
- Weight at wake-up: 220.8.  Gonna try eating a little more sensible leading up to Catalyst at the end of April.  Ideally I can get down to about 205, which should help me with some of the more aerobic activities in the class without sacrificing strength.

March 2, 2013 -- WOD #209

Partner WOD (with Heather, Kyle, and Sam M.) Split reps evenly:
- 100 HSPU (subbed push-ups x 2)
- 200 pull-ups
- 300 wall balls
- 400 KBS

March 1, 2013 -- WOD #208

Games Prep WOD II -- 3 rounds for time:
- 10 thrusters (115 lbs)
- 15 TTB
- 20 squat thrusts
then
- 1000 M row
Time: 16:04 Rx