For Time:
Run 800m
75 Push Press (75/55) [65]
25 Burpee Pull-ups

-
I modified to 50 push press and 15 burpees

AMRAP in 30 minutes
5 Deadlift (275/185) [185]
13 Flash Push-ups
9 Box Jumps (24/20) [20]

-
I modified the pushups, didn't write down the # reps :(

day 9

5 Rounds for Time:
5 Power Cleans (155/105) [115]
10 Toes to Bar

-
Did Knees to chest instead of Toes to Bar.
Mod to 4 rounds

Jack
20 Minute AMRAP:
10 Push Press (115/75)
10 Kettlebell Swings (53/35)
10 Box Jumps (24″/20″)

*Post Times. Compare to 9/23/11.

Erin W – 8 + 9 pp Rx

For Time:
300m Run
10 Burpees
15 Pull-ups
20 Overhead Squats (95/65) [65]
15 Pull-ups
10 Burpees
300m Run

-
Mod # of Burpees, banded pull-ups, row last 300m

Two person team completes:
400m Lunges, one team member lunges while
partner carries barbell plate (45/25)
100 barbell plate burpees
400m overhead plate carry

21-15-9:
Deadlifts (225/155)
Handstand Pushups

*Post times. Compare to 3/19/12.
http://wodstack.com/workouts/28439-dianne

Erin W – 6:11 (box)

day 10

5 Rounds
:10 Box Jumps (challenging height)
1:50 Rest
:10 Dips
1:50 Rest
:10 Air Squats AFAP
1:50 Rest
:10 Burpees AFAP
1:50 Rest
* Box Jump Height, total Burpees+Air Squat reps recorded

I completed 68 reps of air squats and burpees total and used a 14″ box.

So, our coach explained that we were working on technique with box jumps and dips, but focused on sprinting through :10 of air squates and burpees. She used a word for the sprint work, but I forgot it. She also hinted that the reason today's wod was "easy" is because something terrible is coming on Saturday. Scary.