"Nate"

8-26

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups... 8 pull-ups and 8 dips
4 Handstand Push-ups
8 2-Pood Kettlebell swings

10 rds + 4 pull-ups PR (9 rds on 7-8)

5-7-10 Thruster, Cleans, SDLHP

8-25

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

10 rds + 12 reps

I thought I had done this before, but could not find it on my blog

"Cindy"

8-24

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats.... good and low, needed to rull hips through

27 + 15 reps PR (25+5 on 7-27, 22 6-9, 19 on 5-15, and 13 on 2-9)

Hang Power Cleans 7 x 1

8-22

Hang power clean 1-1-1-1-1-1-1 reps

185
195
205
215
225 F
225 Power Clean
225 F
225 F
225 F

Totally Pissed after this WOD. Did 230 last time and could get 225 to my chin each time but could not rack it... need to work on wrist flexibility big time...

100' Walking Lunges, Pull-ups, Sit-ups

8-21

Walking lunge 100 ft.21
Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

15:43 PR

(20:23 on 2-26)

"Karen"

8-20

For time:150 Wallball shots, 20 pound ball.... 45# Thrusters

11:43

Push Press 7 x 1

8-18

Push Press 1-1-1-1-1-1-1 reps.

185
205
225
235
245
255... easy
275 F
265 F
260

DUers and Sit-ups

8-17

Double-under for 2 minutes... 50
Sit-up for 2 minutes... 39
Double-under for 90 seconds... 39
Sit-up for 90 seconds... 30
Double-under for 1-minute... 30
Sit-up for 1-minute... 20
Double-under for 30 seconds... 20
Sit-up for 30 seconds... 13

Jumps with hand motions and no rope = 139
Sit-ups = 102

Total = 241

"Ryan"

8-16

Five rounds for time of:
7 Muscle-ups... 4 pull-ups, 4 dips x 7
21 Burpees... touched top of tall rack

36:05

8-14

Front squat 1-1-1-1-1-1-1 reps

No Belt

275
295
315
335
345
365 F ... weight slipped off arms
355
365
385 F

225 x 7

Pull-ups per minute

8-13

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

15 minutes (rounds) + 8 pull-ups

"Linda"

8-12

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

38:48

4 800's for time

8-10

Four rounds, each for time of:800 meter run
Rest as needed between efforts.

1. 4:38
2. 4:43
3. 4:38
4. 4:35
5. 4:32

Ran on treadmill in the am before school with minimal rest between

"Tabata Something Else"

8-9

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups (used a 4x6 brace on swing set) 57
58 on 5-1

Push-ups 174 (PR)
118 on 5-1

Sit-ups 64 (PR)
52 on 5-1

Squats 113 (full range of motion)
146 on 5-1 (not so much)

TOTAL: 408 (PR)
374 on 5-1

Deadlift 5x5

8-8

Deadlift 5-5-5-5-5 reps

ALL RAW... no belt or wraps

225
275
315
365
385
405... grip was starting to slip and was thinking about ripping calluses instead of rolling my hips through at the top

L-Pull-ups & Rope Climb

8-6

Three rounds for time of:
21 L-Pull-ups15 ft. .... tuck pull-ups
L-rope climb, 3 ascents ... used rope over pu bar alt high and low right and left


had to be assisted for basically all three sets, arms got a good burn but did not feel it in my back

8:37

Row, Burpies, 400M

8-5

Three rounds for time of:
Row 500 meters... 45# KB SDLHP x 50
21 Burpees
Run 400 meters

25:50 PR (28:00 on 4-11)

Burpies SUCK!!

"Fight Gone Bad!"

8-4

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)... 45# Thrusters
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)... 45# KB Swings

Thrusters: 1.) 30 2.) 15 3.) 15 = 60

SDLHP: 1.) 22 2.) 20 3.) 14 = 56

Box Jumps: 1.) 13 2.) 13 3.) 11 = 37

Push Press: 1.) 25 2.) 27 3.) 33 = 85

KB Swings: 1.) 23 2.) 26 3.) 21 = 70

Total = 308

Could have pushed it harder throught the second half of the first set... 1st day back from vacation in Branson and took 3 days off

Back Squats 7x1

8-1

Back Squat 1-1-1-1-1-1-1 reps

Used blue bag to go ATG, no belt, no wraps

275
315
335
365
395
415.. PR (405 on 6-10)
425.. tight spot

225x10 ATG