Yeah, that's right. You have to be "special" to do this 100 day burpee challenge. Ugh.

Burpees:
1

Warm Up:
2x
10 Toes to Bar
10 Jumping Squats (my legs felt like lead)

Mobility:
PVC pass-through
Pain ball on feet
Samson stretch

MetCon:
(1) 200 Jump Ropes
(2) 3x
7 Front Squats @ 185 lbs
14 Russian Kettle Bells @ 2 pood
21 Clapping Push Ups
(3) 200 Jump Ropes

F.O.D

4 ROUNDS FOR TIME OF:

3X3 SHUTTLE RUN (150M)
40 KBS 50/35
10 COMBO
20 BARBELL O.H. STATIONARY LUNGES 65/45
10 DB OR KB ONE HANDED SNATCHS

Warm-up Drills (04.02.2012)
Run 400m
2 Rounds of
10 x Medicine Ball Cleans (20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)

''Back Squat 5-5-5+'' (04.02.2012)
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Back Squat 1RM 135lbs.

''The Embassy Sweets'' (04.02.2012)
For time:
Run 400M - not enough rowers on WOD start.

9 x Box Jumps (24'')
9 x Push Press/Jerk (35lbs)
Row 35kcal
15 x Box Jumps (24'')
15 x Push Press/Jerk (35lbs)
Row 20kcal
21 x Box Jumps (24'')
21 x Push Press/Jerk (35lbs)

5/3/1 Military Press
Warmup 5x55, 5x70, 5x86
Cycle 5x95, 110x5, 120x5+ (9)

WOD:
5RFT:
5 Push Press @ 115#
10 Push ups
15 Double unders

For Time

Row 1000m

Then,

Squat Snatch (

5-5-3-3-1-1 @65%, 75%, 85%

125 Snatch, sad. Snatch is my least favorite lift.

“Fight Gone Bad”

Wallballs 20/14

Sumo deadlift high pull 74/45

Box Jumps 20in

Push Press 75/45

Row (cal.)

Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

Score is total reps + calories on rower

3 Rounds

For Time:

• 150 Double Unders
• 100 Squats
• 75 Push Press (75lbs)
• 50 T2B
• 25 Burpee Pull Ups

Notes:

I got through the double unders in just over 4 minutes. I started with a string of 35 unbroken reps, followed by several strings of 7-15 reps unbroken. This represents a massive improvement over any previous double under work.
KStar and Diane Foo's video (Linked in workout) about proper body mechanics (i.e. the front hang position with ER wrists) really seemed to make the whole concept "click." I watched the video, walked into the box and ripped off a string of 15 or 20 cold, and felt very calm and in control. My previous best effort was about 10, and I felt hurried and all over the place.

Buy in = 15 box jumps 24"

Then

21-18-15-12-9-6-3
Wall balls
Kb swings 1.5p*

*25y sandbag carry (80#, NO shouldering) between each lift.

Then

Cash out = 15 box jumps 24"

The buy in and cash out are part of the timed WOD. My time might be off by up to 30 seconds - timer died.

“Fight Gone Bad”

Wallballs 20/14

Sumo deadlift high pull 74/45

Box Jumps 20in

Push Press 75/45

Row (cal.)

Perform as many reps as possible in 1 min. at the first station. At the end of 1 minute, move to the next exercise without rest. Continue on to the next movement after 1 min, without rest. After you finish all 5 stations, rest 1 minute.

Score is total reps + calories on rower

3 Rounds

First:
5 rounds of :
6 shoulder press @20x1
60 seconds rest
20 hollow rocks
60 seconds rest

Then:
5 Rounds FT of:
10 DB ground to Overhead @35# dbs
20 Meter 4-point ladder sprint
Exactly 60 seconds mandatory rest.