May 31, 2013 -- WOD #257

A) 7 rounds, begin a new round every three minutes, increase weight each round:
- 2 split jerks (max 205 lbs)
- 2 burpees

B) 10 minute AMRAP:
- 1 minute airdyne/row
- 20 air squats
- 10 TTB
Total: 3 rounds + row + 20 air squats + 1 TTB

May 29, 2013 -- WOD #256

A) 12 minute EMOM -- squat clean and jerk; increase weight every four reps (155/170/180 lbs)

B) For time:
- 21/15/9 -- wall balls (20 lbs)
- 42/30/18 -- sit-ups
Time: 5:32 (4 no reps)

C) 6 rounds of DBU; 30 seconds on/30 seconds off

Nutritional challenge weigh-in: 219.0 (-5.0 lbs)

May 28, 2013 -- WOD #255

Post-Murph Recovery WOD:
- 10 minute row (50-60% effort)
- 3 rounds:
   - 10 GHD sit-ups
   - 10 back extensions
   - 20 KBS (70 lbs)
   - 10 push-ups
   - 5 pull-ups
- 10 minute row (same effort)

May 27, 2013 -- WOD #254

Memorial Day Murph:
- 1.2 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1.2 mile run
Time: 55:09 (1:33 improvement over last year, which was modified w/bands on the pull-ups)

NOTE: In making this entry, I realized that last year's Murph is not inputted on the blog. Accordingly, I have adjusted the WOD # in the entry title from here going forward.

May 24, 2012 -- WOD #252

A) 5 rounds:
- 5 TNG power cleans (max 160 lbs)
- 5-8 DB flat bench press (70 lb DBs)
- Rest 2 minutes

B) 6 rounds; start a new round every 90 seconds:
- 3 wall walk-ups
- 17 air squats

C) 6 rounds -- tabata:
- Russian twists (20 lbs)

May 23, 2013 -- WOD #251

A) 10 minute EMOM:
- 3 deadlifts (275 lbs)

B) 2 3-minute rounds, AMRAP, 2-3-5 reps of the following (so 2-2, 3-3, 5-5); rest 3 minutes between the two rounds:
- Hand release push-ups
- Push press (115 lbs)
Total: 2 rounds + 4 reps (1st round); 1 round + 18 reps (2d round)

C) 6 rounds of tabata:
- Windshield wipers

May 22, 2013 -- WOD #250

A) Baseline (for nutritional challenge). For time:
- 500 M row
- 40 OHS (45 lbs)
- 30 GHD sit-ups
- 20 ring dips
- 10 pull-ups
Time: 7:32

B) 21-15-9, for time.  100 DBU cash-in/cash-out:
- DB thrusters (35 lbs/arm)
- Burpees
Time: 20:00 (capped); completed 64 of cash-out DBUs

Nutritional challenge weigh-in: 223.2 (-.8)

May 16, 2013 -- WOD #249

5 rounds of the following:
- 1st minute: 3 power cleans (max 195 lbs)
- 2d minute: 3 power snatches (max 135 lbs)
- 3d minute: 2 minute run
- Rest 2 minutes

May 15, 2013 -- WOD #248

30 minute EMOM:
- 1st minute: 5 pull-ups/10 push-ups/15 air squats (I scaled 3/7/9)
- 2d minute: 5 burpees/20 russian twists (20 lbs)
- 3d minute: 20 thrusters (45 lb bar) (I scaled 15 thrusters)
Total: DNF (completed 13 rounds and stopped due to dizziness)

Nutritional challenge weigh-in: 220.4 lbs (-3.6 lbs)

May 14, 2013 -- WOD #247

A) 5 sets -- complete all sets of each movement before moving to the next one:
- 5 shoulder press (max 120 lbs); rest 1 minute between each set
- 3 push press (max 160 lbs); rest 1 minute between each set
- 1 push jerk (max 190 lbs -- 1RM); rest 1 minute between each rep

B) 5 rounds for time (20 minute cap):
- Row 200 M
- 20 box jumps (24")
- 20 TTB
Time: 20:00 (4 rounds + 200 M + 20 box jumps + 1 TTB)

May 13, 2013 -- WOD #245 and 246

WOD #245

A) 6 sets x 3 reps -- deadlifts (no drops) (max 335 lbs)

B) For time:
- 100 DBU
- 21/15/9 of power cleans and push press (95 lbs)
- 100 DBU
Time: 12:40 (probably -- the clock kept resetting so not totally sure)

WOD #246

A) 5 rounds, 5 reps each. Rest 60-90 seconds after each round:

- Bench press (185 lbs)

- TNG power cleans (155 lbs)

B) Partner WOD (w/Kyle) -- 10 rounds each of 3 TNG power snatches (95 lbs), P1 works while P2 rests, resting partner must hold the bar off the ground (shoulders, legs, whatever) while the working partner works. Any drop means immediate 4 burpees for both partners.  All reps must be TNG, so any drop during your reps means reps must start over again.

Time: I dunno, 4-ish minutes?  Didn't really pay attention.  I did drop after first rep of last round, so we did one set of penalty burpees.

May 11, 2013 -- WOD #244

Tabata, 6 rounds of each. Complete all rounds of each movement before moving on:
- Airdyne
- Air squats
- Sit-ups
- Rowing
Total cals + reps: 226

May 10, 2013 -- WOD #243

A) In 15 minutes, work up to one tough power snatch (140 lbs -- 1RM)

B) 6 minute AMRAP:
- 7 power snatches (95 lbs)
- 7 burpee bar jumps
Total: 4 rounds + 4 reps

May 9, 2013 -- WOD #242

Partner WOD (w/Chris):
4 rounds of each activity, 1 minute each round (P1 works for 1 minute while P2 rests, then vice versa); 1 minute transition time b/w each movement:
- Wall balls (20 lbs) (me: 29, 28, 27, 22)
- Unbroken pull-ups (perform until off of bar and do not hop back up) (me: 10, 11, 6, 9)
- Burpee body jumps (jump over your partner's body) (me: 9, 8, 9, 10)
Total reps: 344 (me: 178)

Yesterdays weigh-in for nutritional challenge: 222.2 lbs

May 4, 2013 -- WOD #241

Partner WOD (w/Dono) @ Cobb's Hill:
3 rounds, alternating P1 and P2:
- P1 sprints up hill and performs max KBS (53 lbs) until one minute is up.  P2 starts same as soon as P1 finishes.  Then one minute rest (so each partner gets 2 minutes rest total).  P1 then sprints up hill and performs max burpees until one minute is up.  P2 starts same as soon as P1 finishes.  Rest.
Total: 183 reps

May 3, 2013 -- WOD #240

A) 4 sets, 3 reps -- snatch balances -- hold for 2 seconds at the bottom (max 125 lbs); rest 1:30

B) 14 minute EMOM:
- Odd minutes: 2 ring dips and 2 strict pull-ups
- Even minutes: 15 box jumps (24")

May 1, 2013 -- WOD #239

25-minute EMOM. If the full round isn't completed by the end of minute, stop and take one minute of full rest and pick up from where you stopped:
- 5 pull-ups
- 10 push-ups
- 15 squats
Total: 14 rounds + 13 reps

Also, nutritional challenge started today. Opening weight: 224 lbs