"Some Assembly Required"

Strength
Squat Snatch
5-5-5 60% max

WOD
50 Thrusters 45#
40 Push Press 95#
30 Overhead Squats 115#
20 Cleans 185#
10 Deadlifts 295#

*All equipment (including clips and the bar) is 20 yards away. The athlete must one piece of equipment at a time to the designated lift position. You may only take the required equipment for the immediate lift.

I've had a WOD like this in my head for a while. This one ROASTED me! It was awesome, and I will def revisit it.

Murph Revisited

It was almost 60 degrees in January, so I decided I'd take advantage and do Murph.

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run.


I was able to keep under sub 33, but missed my personal best by a little over 30 seconds.. I still gotta love this WOD!

Run / KB / Pullup

Still wiped from yesterday, so I changed up the pace a bit.

400m run
21 Pullups
21 Kettlebell Swings 2p
Run
15 Pullups
15 KB Swings
Run
9 Pullups
9 KB Swings

Pretty easy compared to my last couple weeks! I've been fighting off several bugs, so hopefully (getting through this one) is indicative that I'm almost out of the woods being sick. Fingers crossed.

5K

Thanksgiving day 5K run!

Done in a wind storm.

Run / K2E / WB Sit-Ups / Burpees

3rft:

400m run
22 knees-to-elbows
22 wallball situps 20#
22 burpees

This was an AWESOME WOD!

Run / Squats / Box Jumps

still sticking with the lower body

800m run
40 air squats
40 box jumps 20"
400m run
40 box jumps 20"
40 air squats
800m run

good little WOD

Run / Ring Dips / Front Squats

I based this one off of Helen

3rft:

400m run
21 ring dips
12 Front Squats 115#

I liked it - but I like the jello feeling in my legs while I run...

Run / Bar Muscle-up / Stone / Sandbag Bear Complex

I wanted a good long AMRAP and a run. I put this bad boy together, and it did very nicely!

20 minute AMRAP
400m run
Bar muscle-up 1,2,3...
Atlas stone 155#ish. 1,2,3...  (over the shoulder)
Sandbag Bear complex 100#ish. 1,2,3... (Shoulder to shoulder, not front to back)

This WOD felt pretty good. It was enough to wear me out, but I'd either push for 25 minutes, or shorten up the run.



In this video, about 20 seconds in, you can see a few guys doing sandbag bear complexes, but they are going front-to-back. In this WOD, go shoulder to shoulder.

Michael

I did this one over a year ago. I thought I blogged about it, but I guess I did not.

Michael
 3rft:

800m run
50 back extensions
50 situps

I like running WODS. I need to do more of 'em!

Soccer Field WOD

3 RFT:

1k Run
50y Jerry Carry (50# ea)
50y Sled Pull (100ish#)
50y Sandbag Carry (100ish#)
50y Med ball Toss (20#)

This was AWESOME! we did it at the soccer fields early in the morning. I might have made everything a tad longer, but this distance worked well.

Regular Grip Deadlifts / Strict Press / Run

4 rds of:

5 Regular grip deadlift
5 strict press
400m run*

*The lifts are for load, the run is for time. When doing the deadlift, you may not use a switch grip, or hook grip.

I got the idea of doing regular grip deadlifts from Pat Sherwood. They were quite a bit harder than I thought they would be. I also went too quickly with the press and burnt out after the second round. I like the idea of this WOD, and my tinker with it again.

Run and two Couplets

I wanted a longer WOD, but I wanted to stick to couplets.

400m run:

3 rounds 21-15-9 of:
Wall ball
Knees to elbow

400m run:

3 rounds 21-15-9 of:
Deadlift 225#
Situps

400m run

I've done WODs like this several times. I like them because you have to train you mind to not allow your body to fizzle out after the first couplet. I picked these movements to hammer my midline - and it worked.

Team Angie

I had a friend over, but I wanted to switch it up a bit. We did a team WOD based off of Angie

Team Angie
 In a team of 2:

Run 400m*

Perform 'Angie'*
100 pullups
100 pushups
100 situps
100 air squats


*While one person starts Angie, the other runs 400m when the run is complete, the teammates switch. This is repeated until Angie is complete.

This was a good one. We were able to move through it a bit faster than a normal "Angie" but still felt smoked

SQT

This was a Mainsite from a few days ago. My wifie did this a couple days ago, and said it was awesome. So, I decided to try it out.

"SQT"

3rft:

10 ground to overhead 95#
200y shuttle run sprint (50 yards)

Lung burner, but good.

Pushup / Run Intervals

8 rds of:

20 pushups
80y shuttle sprint
60 second rest


I based this off a mainsite WOD. Pretty good WOD.

Kelly

The last time I did Kelly, I ended up taking a friend to the E.R. I was much more fortunate tonight!

5 RFT:
 
Run 400
30 Box Jump 24"
30 Wall Ball Shots 20#, 10' target

It SUCKED

Saturday Run

Saturday Run!

6 rds of:

600m sprint
90 seconds rest

Good WOD!

5 Mile Run

BAD IDEA today

5 mile run

It was over 90 degrees, and windy. I finished, but it KILLED me

Memorial Day Murph

Memorial Day Murph!

Run 1 mile
100 pullups
200 pushups
300 situps
Run 1 mile

for time

Favorite WOD! I PR'd, but realized I'm losing time tracking my progress. I'm still shooting for sub-30.

Army PT Test

I did the Army PT Test today - for kicks and giggles.

2 Min Max Rep: Pushup
2 Min Max Rep: Situp
2 Mile Run

I passed, but was never told that there's technique when doing it. I'll kill it next time.