Group warm up, then;

10 rounds
1min row (cals.)
15sec rest
30sec Push press 95/65 (MOD: 55#)
15sec rest

Score is total cals. + reps

240

Prob should've rx'd with less reps...

OPWOD WEDNESDAY 5/7/14

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.
30 Push-ups, 30 squats,
30 sit-ups, 10 Burpees,
10 Windmills, 30 Push-ups,
30 Mountain climbers(4-count), 30 Flutter kicks(4-count),
10 Burpees, 10 Cherry pickers (4-count),
30 Push-ups, 30 Back Extensions (arm haulers)
10 Burpees, 10 Chain breakers,
30 Push-ups , 30 Lunges,
30 Hello dollies, 10 Burpees,
10 Trunk twists,
max sets of rope climbs (2-3 minutes in between sets)
2 ascents

Benchmark WOD: “Helen”. Complete 3 rounds for time of:
Run 400m
21x KB swing (45#)
15x pull ups
time: 2 rounds 17:08

Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises & Glute Activation Work
Hurdle Drills (3xeach leg)
2x20m Sprinting Drills (All of them)
Pole Vault Plant Drills
Pole Vault Takeoffs (6-step & 8-step) + Pole Vault Jumps (10-steps)
Some Bubkas
1 Lap of the Infield + Static Stretching

For time (30min CAP)

Using ONE bar 40# shoulders are dead this week

50 Deadlifts 115/85

50 Walking lunges

40 Back squats

40 Toes 2 bar

30 Power cleans

30 Burpee box jumps

20 Thrusters

20 Double under (Rx+ Triple unders)

Tabata (8 rounds):

Pull-ups
Push-ups
Sit-ups
Squats

309

Proud to Rx this for the first time! 35 pullups, 71 pushups, 94 situps, 109 squats

For time

3 rounds of “Cindy” (1 round of “Cindy” = 5 pull ups, 10 push ups, 15 squats)
1 rope climb

3 rounds of “Cindy”
2 rope climbs

3 rounds of “Cindy”
3 rope climbs

Worked out with Burt at 8am. Couldn't feel my forearms! The last rope climbs were ridiculously difficult. My time was great for this one!

Using ONE bar

50 Deadlifts 115/85 (MOD: 65)
50 Walking lunges
40 Back squats
40 Toes 2 bar
30 Power cleans
30 Burpee box jumps
20 Thrusters
20 Double under (Rx+ Triple unders)

Love a chipper! Had to do 65 bc of the Thrusters and I was still only able to do 2-3 at a time of those.

23:32

5 Rounds, no time of:

210 lb Sled pull down drive way
Sprint back
2 1/2" hose load clean and carry down driveway
Sprint back
50 lb Kettlebell swing x10
Sprint down driveway and back
100 lb keg carry down driveway followed by clean and press x2

OPWOD THURSDAY 5/8/14

Strength: DB bench press – Warm up with 2 sets of 6-8 reps with light DBs, then 3 rounds:
Max rep DB bench press, palms in (Choose a weight where you can do 15-25 reps)
Rest 2 minutes between sets
55# x21, 55# x9, 45# x11

Stamina: 3 rounds, not timed: 10x strict chin up, 20x band pull apart (Medium band), 25m plate pinch farmers carry (AHAP)

farmers: 15#, 25#, 35# (4 breaks)

0.5 mile run: 4:10

There is no description for this WOD as it is stat.