yet another solo WOD

warmup
500m row

10-9-8-7-6-5-4-3-2-1
Hollow Rocks
K2E

WOD
Volkswagen
21-15-9
BW Bench Press- benches were all taken, had to settle for a hammer inc. press @50# each side. was too light by the second set.
Pull-ups - tried butterfly kipping variety... interesting motion

timing this was pointless since I had to wait to work in the pullup bar with 3 other people.

Finisher
50x Double-unders
25x Burpees
50x Double-unders

was able to string 20 double unders(new PR) in a row in the last set of 50.

another solo WOD

warmup
650m jog

WOD
"Filthy Fifty" For time:
50 Box jumps 24 (inch box) - subbed bench ~ 18"
50 Jumping pull-ups - subbed kipping pullups
50 Kettlebell swings (1 pood) - subbed 35# plate with built in handle
50 Walking lunges (steps)
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots (20 pound ball) - subbed thrusters w/ 10# DB in each hand
50 Burpees
50 Double unders

time: 44:30

had several substitution given available equipment at 24hour.

solo WOD
Couldn't make it in to lunch class.

warmup
500m row

2 rounds of Cindy
- 5 pullups
- 10 pushups
- 15 squats

WOD
"Death by Barbell"
5 rounds of
- 15 deadlifts
- 12 hang power cleans
- 9 front squats
- 6 push jerks

Rx. 135#

Attempted Rx, Got through deadlifts fine, but after doing the first set of 4 hang power cleans, I realized, I did not have the grip strength to hold on to the bar when I would reset, and bring down the weight back to the hang position. Dropped weight to 115# for the rest of the workout.

time: 33:47

solo WOD
Opted solo today. Hamstrings are super sore. Other body parts yearning punishment.

warmup

500m row
3 rounds
-10 dips
-10 air squats

annie on k2e
50-40-30-20-10
double unders
knees to elbows (did toes to bar)

time: 23:09 (woohoo, last week was 29:35)

wrapped up with HSPU on bench

warmup
500m row
50 air squats

*medicine ball cleans

WOD
M.E. squat cleans
5-5-5-5-5 (instead did 5-5-3-3-3 with a bigger bump in weight)

65x5
65x5
75x5
95x5
115x5
145x3
155x3
155x3

Finisher. for time
800m run
50 wall balls (Rx 20lbs., did 16lbs)
50 box jumps (Rx 20")

time: 10:32

warmup
650m run

skin the cat ring work
tried rear lever

WOD
"Jackie"

1000m row
50 thrusters @45#
30 pullups

time: 10:20

Last time I did this was 6/5 with a time of 11:11. Good to see I improved my time on this.

warmup

row relay (2 rounds)
- row 300m
- abmat situps @ 10 situps / 50 m your partner rows

dynamic stretch

* press

max effort press
1-1-1-1-1

45x5
65x3
75x3
80x3
~~~~~~~~~~~
85x1
90x1
95x1
105x1
115x1
125 failed
115 failed
115x1

Finisher
3 rounds
25 kettleball swings @ 1.5 pood (24kg)
25 over-the BB hops

time: 6:21

first round was able to get through all 25 swings.
2nd and 3rd rounds had to split them to 6-8 reps.

Solo WOD.
In work-related training all day and had less than an hour to do a workout.

warmup
500m row

WOD
Annie on knees & elbows (get that dirty thought out of your head)
50-40-30-20-10
- double unders
- knees to elbows

I did 70% of this as toes to bar.

time: 29:35

Finally back after a week off due to hand injury. Don't ever try to stop a unraveling fire escape ladder. Just let it go down.

warmup

jog 650m

stretch

1 min max burpee
24

M.E. Deadlift
1-1-1-1-1

warmup
45x10
75x5
115x5

205x1
255x1
285x1
285x1
305x1
315x1

Double tabata mashup (4 rounds of 20s KB swing + 10s rest + 20s pushups + 10s rest)
-KB swing (1.5 pood)
-pushups

total 163

warmup
row 500m

dynamic shoulder stretches
3 rounds
crab walk then bear crawl back

3 rounds duck walks then walk back

KB C&J
alt 5 R/l x3

* shoulder presses

M.E. max effort
Shoulder Press
5-5-5-5-5 w/ 3minutes rest between sets

45x10
65x5
75x5
85x5
85x5
95x5
105x5 (definitely was not my max)

finisher
1000m row

extra credit

toes to bar
10-8-10-10

hollow rocks
10-10-10-10-10-8

Olympic lifting with Jim today.

The split jerks seemed more wobbly than last time I did these. Possibly because yesterday's WOD + finisher definitely worked my quads & shoulders.

Got more handstand pointers and spotting from Charles. Keep fingers flat and avoid clawing the ground. Note to self - practice this everyday.

warmup

500m row

"Cindy"
5 rounds
- 5 pullups
- 10 pushups
- 15 squats

* front squats

WOD

front squat
5-5-5-5-5

45# x 5
135# x 5
155# x 5
175# x 4.5
175# x 4.5

last one i just couldn't get up from the low position on the last rep at 175#.

Finisher
"Smokey Bear"
AMRAP for 15 minutes
Rx. 40# in each hand
- 5 DB deadlifts
- 5 DB hang squat cleans
- 5 DB thrusters

7 1/3 rounds

I was on the ground on my back after all this.

warmup

run 400m

25 PVC dislocates

Handstands
- wall
- parellettes
- freestanding (with buddy assistance. can only seem to do 2 seconds until I fall out)

*deadlifts

WOD
5 rounds
- 7 deadlifts - did Rx 225#
- 15 ring push ups

time: 7:55

I'm glad I did the Rx today. Definitely was a workout. Focused on full range of motion on those ring push ups.

Solo WOD

My own ring set arrived from Amazon. Time to test them out. Anything upper body is generally my goat.

warmup
500m row

Athletic level assessments.

Skin the cat. 3 consecutive. but was too low to the floor. will try at higher level next time.

L-sit on rings. 6 rounds
20 s
17 s
15 s
20 s
22 s
20 s

10 jumping muscle ups on rings

WOD
100 push ups from: http://ringtraining.com/articles/100-pushups-workout.html

10 archer -5 each side
10 jack knifes
10 ring flyes
10 tricep ext.
10 wide push up
10 pseudo planche
10 dive bombers (was only able to do 3. difficult movement)
10 conventional push ups
10 1 legged pushup - 5 each leg
10 elevated push ups

Finisher: 2000m row for the assessment
time: 8:41

warmup
run 400m 1:36

dynamic stretches
lunge / ham
iron cross / scorpion
plough / lsit
track star / downward dog

25 pvc dislocates

*push jerks

WOD
push jerks work to 3 rep max
3-3-3-3-3
45x5
95x3
125x3
145x3
165x3
175x1 -- 1 rep max
165x2

Finisher
7-7-7-7-7-7-7 (7 sets of 7 reps)
-DB hang squat cleans (rx 40#. did 30#)
-burpees

time:10:12