Back Squat / Sit-ups / Low Hammer Swing

Good lift, good AMRAP

Back Squat 
5-5-5-5-5

Then

AMRAP 
6 minutes of:

5 Back Squats 50% 5rm
10 Situps
15 low hammer swings

Double Under / B2B Squat Tabata

Tonight was a quick burner:

Double Under Tabata
Bottom to Bottom Squat Tabata

It was a good one. Smoked the legs!

Arm and Shoulder Chipper

5rft:

25 Paralette Dip
20 Pus-ups
15 Wall ball Situps 20#
10 Chest to bar Pullups
5 Strict Press 95#

This one DESTROYED my arms! Still feeling it 2 days after

Clean and Jerk / Clean

I wanted to clean tonight!

Clean and Jerk
1-1-1-1-1

THEN

Power Clean
1-1-1-1-1

The goal was to keep the weight steadily going up for all 10 rds. (no drastic jumps)

It was a good one, but I've officially plateaued at my max on both of these.

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.

High Wall Balls / GHD / Weighted Pullups

I was getting a bit bored with the "typical" movements, so I changed it up tonight.

3rft:
27 wall balls 20# 11' target
18 GHD
9 weighed pullup 35#

I was a bit shocked that changing up a couple things could throw off my timing so much! Highly recommended.

Deadlifts

Deadlift Wednesday!

3-3-3-3-3

Didn't PR, but that's okay... I'm just coming off a nasty cold.

Overhead Squat

I'm not feeling to hot, so I decided to keep it to a lift today.

Overhead Squat
5-5-5-5-5

I PR'd - by getting 5lbs more than my last 3rm! I'll take it...

Mainsite: Lunges / Dubs

5rft:
15 walking lunge step, carrying 95# barbell in the front rack position
30 double unders

Not a bad little WOD. It SMOKED my legs

Push Press Ladder

EMOM 

2 push presses *

*Add 10# each round

343

Second Hero WOD of the day:

100 Deadlifts 145/115
100 Power Cleans 95/65
100 Ground to Overhead 65/35
43 Burpees

For the 343 that gave their lives on 9/11

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!

The Seven

This WOD scares me. It's one of the two WODs I've DNF'd. But in light of 9/11 I couldn't think of a better time to do it.

The Seven
7rft:

7 Handstand Pushups
7 Thrusters 135#
7 Knees to Elbows
7 Deadlifts 245#
7 Burpees
7 KB Swings 2p
7 Pullups

I finished, as RX'd. It just about killed me, but I did it!

10-->1-->10

10-->1-->10 of:

Toes to Bar
Sandbag Squat 100#ish
Ground to Overhead 45#

"Yowza!" The exact and only word out of my mouth when I finished.

Tire AMRAP

20 minute AMRAP
2 tire flips

12 tire jumps
22 hammer swings*
*alternate swings each round: over, under left side, right side

This one ROASTED me!

Thruster Ladder(s)

EMOM thruster ladder

2 thrusters starting with a 45# bar and adding 20# each round.*

*When you fail, back to the last successful weight add 10# per round, and do 1 thruster.

THEN

4 min AMRAP of:

3,6,9...
Thrusters 60% max
Strict pullups

Great WOD. I loved it! I did something somewhat similar in the past. but I like the added Fran-ish AMRAP at the end.

Mary-ish

Still on the road. I don't have much to do a WOD, so I did this:

5rft:

5 handstand pushups
10 pistols
20 pushups

This one was inspired by Mary. Not exactly the same, but it was still a pretty good one!

Walking Lunges / Burpee Broad Jump

3 rft:

30 Walking Lunges
15 burpee Broad Jump
1 minute rest

Quick but nasty

Hill Sprint / HSPU / Double Unders

I did this on the road.

5rft:

250m Hill Sprint
5 handstand pushups
30 double under

I was about 2,000 ft higher in elevation. It caught up to me quickly!