April 17, 2014 -- WOD #309

A) 4 rounds; rest 2 minutes between rounds:
- 8 sumo deadlifts (max 185 lbs)
- 8 neutral position DB bench presses (max 65 lbs per arm)
- 10 band pulls

B) 3 rounds; rest 1 minute between rounds:
- 10 hip raises
- 3 wall walks
- 5 strict pull-ups (blue band)

C) 7 rounds; rest 45 seconds between rounds:
- 15 seconds max airdyne

April 16, 2014 -- WOD #308

4 rounds; rest 4 minutes between rounds:
- 400 M rowing
- 15 burpees
- 10 DB GTO per arm (40 lbs)
- 20 sit-ups
Time: 30:51

April 11, 2014 -- WOD #307

Partner WOD (working solo because no one else was in class, so I did half of the following and rested as if I had a partner. Sawyer did the throws with me):
- 180 seconds jump rope
- 100 wall balls (20 lbs)
- 80 calorie row
- 60 med ball twist throws
- 40 DB snatches (50 lbs)
- 20 down and back sprints
Time: 18:10

April 9, 2014 -- WOD #306

Work with a running clock; rest for the time not working:
A) 0-15 minutes -- 3 rounds:
- 10 pull-ups (blue band)
- 10 burpee box jumps
Time: 5:42 (rest 9:18)

B) 15-30 minutes -- 3 rounds:
- 10 sumo deadlifts (165 lbs)
- 10 KBS (55 lbs)
Time: 6:00 (rest 9:00)

C) 30+ minutes -- 3 rounds:
- 10 ring rows
- 20 pushups
Time: 5 or so minutes

April 5, 2014 -- WOD #305

A) 5 rounds; rest 2 minutes between each round:
- 5 sumo deadlifts (max 200 lbs)
- 8 drop balls (20 lbs)

B) 5 rounds as fast as possible; rest 3x the time it takes to complete each round:
- 10 goblet squats (45 lbs)
- 10 tuck jumps

April 4, 2014 -- WOD #304

A) 7 minute AMRAP:
- 7 thrusters (65 lbs)
- 70 jump rope
Total: 4 rounds + 56 reps
Rest 3 minutes

B) 7 minute AMRAP:
- 7 hang power cleans (95 lbs)
- 7 box jumps (24")
Total: 6 rounds + 8 reps
Rest 3 minutes

C) 7 minute AMRAP:
- 7 slam balls (20 lbs)
- 14 walking lunges
Total: umm 6+ rounds? I forget.

April 1, 2014 -- WOD #303

A) 5 rounds; 60 seconds rest between each round:
- 8 DB snatches per arm (max 55 lbs)
- 1 minute row

B) 5 rounds; 40-45 seconds rest between each round:
- 5 man makers (20 lb DBs)
- 1 minute airdyne

C) 8 rounds of tabata prisoner squats

March 29, 2014 -- WOD #302

A) 5 sets; 2-3 minutes rest between sets:
- 8-10 close grip bench presses (max 165 lbs -- 6 reps)
- 8-10 strict pull-ups (thick green band -- next time use lighter band since I was able to easily complete all reps)
- 1 minute plank

B) Partner WOD (w/o partner -- I just built in rest as if I had a partner). 5 rounds for time:
- 400 M row (P1 rows 200 M while P2 rests and vice versa)
- 15 goblet squats (45 lbs) (partners work at same time)
Time: I dunno, probably around 10:30

March 25, 2014 -- WOD #301

A) 5 rounds, 1 minute rest between rounds:
- 8-10 half kneel DB press (max 45 lbs)
- 20-30 second side planks (both sides)
- 10 band pulls (thin black band)

B) For time:
- 30 jumping pull-ups
- 10 DB thrusters (30 lbs)
- 30 sit-ups
- 10 DB thrusters
- 30 walking lunges (per leg)
- 10 DB thrusters
- 30 sit-ups
- 10 DB thrusters
- 30 jumping pull-ups
Time: 9:48

March 22, 2014 -- WOD #300

"Around the World" partner WOD w/KP. 3 rounds, one minute at each station, one minute rest between rounds:

- Goblet squats, alternating each rep w/partner (50 lbs)

- DB snatches, do 4 while partner holds weight (50 lbs)

- Partner Carlas (14/20 lbs)

- Box jumps, alternating each rep w/partner (24")

- Plank hold jump-over burpees, one partner holds plank position while the other does two burpee jump overs.

Total: didn't count

March 18, 2014 -- WOD #299

A) 12-minute EMOM:
- Odd minutes: 30 seconds walking lunges
- Even minutes: 30 seconds pull-ups/chin-ups (green band)

3 minutes rest

B) 12-minute EMOM:
- Odd minutes: 30 seconds sit-ups
- Even minutes: 30 seconds box jumps

3 minutes rest

C) 12-minute EMOM:
- Odd minutes: 30 seconds JRS
- Even minutes: 30 seconds DB thrusters (25 lbs/arm)

March 13, 2014 -- WOD #298

A) 10-minute EMOM:
- 1 power snatch and 1 snatch (75 lbs)

B) 10-minute EMOM:
- 1 power clean and 1 clean (125 lbs)

C) 10 rounds for time:
- 15 HRPU
- 150 M row
Time: 14:33

March 11, 2014 -- WOD #297

A) 4 sets; 2 minutes rest between sets:
- 10 banded good mornings (thick blue band)
- 8 DB lateral lunges per leg (32 lb KB)

B) 8 rounds of Tabata mash-up:
- Burpees
- Plank
- Slamballs (20 lbs)

March 8, 2014 -- WOD #296

A) 15 minute AMRAP:
- 6 goblet squats (70 lbs)
- 7 burpee box jumps (24" box)
- 200 M row
Total: 6 rounds

B) Didn't do it because my wrist and back hurt, but mostly because my wrist hurt. Dammit.

March 5, 2014 -- WOD #295

A) 5 rounds; 1-2 minutes rest between rounds:
- 8 push press (max 115 lbs)
- 8 chin-ups (green band)

B) 5 rounds; 1-2 minutes rest between rounds:
- 10 alternating DB shoulder presses (max 45 lbs)
- 10 ring rows

C) For time:
- 10-6-2-6-10 thrusters (65 lbs); 60 JRS between each round of thrusters
Time: 5:41

February 19, 2014 -- WOD #294

A) 5 rounds; 1 minute rest between rounds:
- 5 DB push press (max 50 lbs per arm)
- 5 DB front squats (same)
- 5 DB thrusters (same)
- 200 M row

B) 12 minute ladder, w/partner (Jon C.):
- P1 (me) does 1 burpee and 1 shuttle run (back and forth); P2 does 2 and 2, P1 does 3 and 3, etc.
Total: 11 rounds + 12 burpees

February 17, 2014 -- WOD #293

A) 5 rounds; 2-3 minutes of rest between rounds:
- 5 back squats (max 175 lbs)
- 8 DB walking lunges per leg (max 35 lbs/arm)

B) 12 minute AMRAP:
- 5 burpees
- 7 hanging knee raises
- 9 KBS (35 lbs)
- 50 JRS
Total: 6 rounds

February 14, 2014 -- WOD #292

12 minute AMRAP:
- 20 wall balls (20 lbs)
- 60 JRS
- 10 strict pull-ups (blue+skinny red band)
Total: 3 rounds + 8 reps

February 12, 2014 -- WOD #291

A) 5 rounds; 2-3 minutes rest between rounds:
- 6-8 bench press (max 175 lbs/3 reps)
- 5 chin-ups (blue/red band)

B) Partner row 3K w/Piotr
Time: 10:28

C) 4 rounds:
- 30 second side plank
- 30 second heel touches

February 10, 2014 -- WOD #290

A) 3 rounds:
- 10 banded good mornings (blue band)
- 30 second hollow rock hold

B) 10-minute EMOM:
- 5 goblet squats (70 lbs)

C) Every other minute for 10 minutes:
- 80 JRS
- 20 KBS (45 lbs)
(I did 6 minutes total because I felt a tweak in my back)

February 6, 2014 -- WOD #289

A) 4 rounds; 2 minutes rest between rounds:
- 8 incline DB bench press (max 65 lbs)
- 8 DB walking lunges per leg (max 30 lbs per arm)

B) 3 rounds; 2 minutes rest between rounds:
- Max hand release pushups
- 15 band pulls (thin red band)

C) Tabata burpees (8 rounds)

February 3, 2014 --WOD #288

A) 4 rounds; 2 minutes rest between rounds:
- 8 DB push press (max 50 lbs/arm)
- 10 goblet squats (max 60 lbs)

B) 7 minute AMRAP:
- 5 man makers (25 lbs/arm)
- 10 box jumps (24")
Total: 4 rounds + 2 reps

January 31, 2014 -- WOD #287

A) 4 rounds; 2-3 minutes of rest between rounds:
- 8 close grip bench presses (max 160 lbs for 5 reps)
- 4 strict chin-ups

B)10 minute ladder up (2-1, 4-2, 6-3, etc):
- Jumping pull-ups
- DB thrusters (25 lbs/arm)
Total: 16 rounds + 21 reps

January 29, 2014 -- WOD #286

A) Work on clean and jerk and snatch for 20 minutes.

B) 4 rounds for time:
- 10 goblet squats (55 lbs)
- 5 tall box jumps (28")
- 10 cal row
Time: 6:58

January 27, 2014 -- WOD #285

A) E2MOM for 10 minutes:
- 8 goblet squats (55 lb KB)

B) 4 rounds for time:
- 50 JRS (I did 100 first round but took too long)
- 25 sit-ups
- 10 burpees
Time: 13:32

January 25, 2014 -- WOD #284

A) Work on snatch balances (4 rep sets) for 15-20 minutes; rest as needed.
- 6 sets (max 75 lbs)

B) 10 minutes (ended up with 3 sets); rest as needed:
- 3 high box jumps (max 34")
- 3 slam balls (20 lbs)

C) Rowing intervals -- did 5 minutes/1,316 meters total

January 22, 2014 -- WOD #283

A) 4 rounds; 2 minutes of rest between each round:
- 8 banded good mornings (blue band)
- 20 med ball twists (10 lb ball)
- 10 supermans

B) 3 rounds; 2 minutes rest between each round:
- 10 half kneel DB press (max 25 lbs per arm)
- 10 DB step-ups (25 lbs per arm)

C) 3 rounds; rest as needed between each round:
- 10-20 hand release push-ups (I did 20/15/10)
- 10-20 band pulls (thin red band -- 20/15/10)

January 20, 2014 -- WOD #282

A) 10-minute EMOM:
- DB GTO (both hands) (30 lbs each arm)

B) 3 rounds, 3 minutes, 3 minutes rest between rounds:
- 7 KBS (45 lbs)
- 14 sit-ups
- 7 wall balls (14 lbs)
Total: 6 rounds + 12 reps

January 18, 2014 -- WOD #281

A) 5 sets of 5 back squats (max 165 lbs); rest 2-3 minutes between sets

B) 3 sets of 10 bulgarian split squats per leg (max 10 lbs); rest 90 seconds between sets

C) 8 minutes (w/Jen K.) -- P1 does 20 KBS (35 lbs) and bear crawl while P2 rests (and vice versa)
Total: 7 rounds + 3 KBS (I did four complete rounds)

January 16, 2014 -- WOD #280: I'm back again!

Taking it easy . . .

A) 4 sets -- rest 2 minutes between sets:
- 15 banded good mornings (red band)
- 15 reversed ab mat sit-ups

B) 7 minute AMRAP -- power snatch (45 lbs)/box jump over (20") ladder (1-5, 2-5, 3-5, etc.)
Total: 8 rounds + 2 reps