October 24, 2013 -- WOD #279

A) 20 minutes work on various body weight movements

B) 20 minutes on airdyne (6.3 miles; 304 calories)

October 21, 2013 -- WOD #278

A) Back squats:
- 4 rounds x 8 reps (max 175 lbs); rest 2-3 minutes between each round
- 1 round x 20-30 reps @ 65 lbs; stop once you require more than a second of rest at the top (24 reps)

B) 7 minute AMRAP:
- 3 modified HSPU
- 5 pull-ups
- 7 KBS (45 lbs)
Total: 6 rounds + 3 reps

October 18, 2013 -- WOD #277

Partner WOD (w/Aaron), for time -- 2 rounds of:
- 30 wall balls (20 lbs)
- 30 pull-ups
- 30 pistols (I used hanging blue band)
- 30 DB snatches per arm (I used 40 lbs)
Time: 9:38

October 17, 2013 -- WOD #276

A) 10 rounds x 3 reps of back squats; 2 minutes rest between each round (155 lbs)

B) For time:
- 25 hanging knee raises
- 50 air squats
- 25 hanging knee raises
- 50 walking lunges
- 25 hanging knee raises
Time: 5:40

October 16, 2013 -- WOD #275

A) 5 rounds of 3 hang power snatches (no drops) (max 115 lbs)

B) For time:
- 2-4-6-8-10-8-6-4-2 burpees/KBS (45 lbs)
Time: 5:38

October 12, 2013 -- WOD #274

Made up my own Filthy 50 because the real one was making my back feel tight:
- 50 cal airdyne
- 50 DBU
- 50 push press (45 lbs)
- 50 sit-ups
- 50 walking lunges
- 50 push-ups
- 50 cal airdyne
- 50 hanging knee raises
Time: 24:00

October 10, 2013 -- WOD #273

A) Work on snatches for 20 minutes (max 100 lbs -- mostly trying to stay light and work on form/speed)

B) 3 rounds for time:
- 4 DB snatches per arm (25 lbs)
- 12 DB walking lunges per leg (25 lbs)
- 20 sit-ups
Time: 7:33

October 2, 2013 -- WOD #272

A) 5 rounds (finish each movement before moving on):
- 5 shoulder press (max 115 lbs)
- 3 push press (max 155 lbs)
- 1 split jerk (max 195 lbs)

B) All this crap, not for time:
- 50 sit-ups
- 25 hanging knee raises
- 50 sit-ups
- 25 GHD sit-ups
- 50 sit-ups