Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Some Pole Vault Sprinting Drills (high knees, B-skip, straight-leg bounds, jumping skips, walking skips)
Pole Vault Plant Drills (10 reps)
Pole Vault Jumps (6-steps, 22-steps)
Gymnastics (2x3 Rope Handstands + 1 Rope Climb, Some Handstand Holds, 2x5 Shoulders-to-Hands Deficit HSPU)
Static Stretching (Cooldown)

Pre-WOD:
-5X5 Bench Press - 135-275#
-2 Man 2K Row For Time
-50 GHD Sit Ups or 50 T2B

WOD - For Time
40-30-20-10
-Push Ups
-Double Unders

Decided to do the full 2k row by myself - tried for sub-7:00 but ended up at 7:06 (1:46 pace) - was too aggressive at first hit 1:19 pace at one point but wore myself out. I was garage for the rest of the WOD.

A) Front Squat 3-4x3 @ 30X1; rest 2 min (heavier than 12/13)
SCORE: 300
+
For time:
- 1,000m row
Rest 1 min
3 rounds of:
- 12 front rack weighted reverse lunges (135/95, 115/75, 95/55)
- 12 KB snatches (heavy)
- 12 box jump step downs (24/20)
Rest 1 min
- 1,000m row
SCORE: 16:33

*try and match row times
*pick steady pace to grind through this one
*frontward and/or unweighted lunges are ok if reverse are unattainable
*snatches can be broken up however if needed, 12 total per round

5 RFT of:
-2 TGU/arm (heavy)
-15 situps
-20 walking lunges (fast)
*rest 2 min between rounds
then:
-60 sec plank hold
-60 sec superman hold
-45 sec plank
-45 sec superman
-30 sec plank
-30 sec superman
*rest as needed between sets
- See more at: http://crossfitdubuque.com/category/wod/#sthash.uty06tgn.dpuf

Started at 30 on tgu, and moved up to 35.

25 burpees

then
5 chins
10 push-ups
20 leg raises

20 min amrap

then 4x8 floor press

"Onerous"
(of a task, duty, or responsibility) involving an amount of effort and difficulty that is oppressively burdensome.

Pre-WOD:
5x3 Back Squat

WOD - For Time 20Min EMOM switching
10 Rounds of the following
- 15 Wall Balls (20#,15#) RX
- 3 Clean & Jerks (155#,105#) started with 85# dropped to 65#

Post:
Snatch Work- 3 position snatch at 55#

Strength:
E2MO2M 14min
3 reps power snatch (70/80%) (hice 5 con 45 y 2 con 50kg)
WOD
In team of 2 AMRAP 18
5 ohs 40kg
5 power Snatch 40kg
10 deadlift 40kg
10 burpees over bar
run 200m
(hicimos 9 rondas)

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
6x7 Hurdles Runs (0.76mx2, 0.84mx2, 0.91mx2)
6x4 Hurdles Runs + 3 Hurdles Runs (0.91mx2, 1.00mx2, 1.07mx2)
3x1 Hurdle Sprints at 1.00m
3x2 Hurdles Sprints at 1.00m (5-step)
10x3 Hurdles Sprints over 30m at 1.00m (5-step + 3-step) (5.20 seconds - 5.50 seconds)
6xKB Throwing Sequence (4 KB Broad Jumps + 1 KB Throw)
4x80m Easy Strides on Grass
Gymnastics (Handstand Holds, 10 BW Pullups + 5-4-3-2-1 Weighted Pullups 10kg, 15kg, 20kg, 25kg, 30kg)
1 Lap of the Infield + Static Stretching (Cooldown)

Start with 20 walking lunges then run 1 mile stopping to do 20 walking lunges at the completion of each quarter mile. Total 100 lunges.

This was a FAST lunchtime WOD of a mixup of exercises.
I forgot my shoes, so I did this in my socks at Eastern Athletic in SoHo
I did rounds of: 10 DL usually with 225 lbs (grip was the thing since no chaulk and bar was slick), 20 pushups, 20 air squats.
I just did rounds of this after I was warmed up and had done some other moves likee T2B and warmups with presses, and my normal DUs, etc.
I did this all pretty quickly and then went back to work for my Christmas party.
Good, Fun WOD.
I warmed up with DL of 115, 165, 185, 215, then went into my sets with 225 (4-5 rounds)