Nancy

400M Run(Row,run,row,run,row)
15 OHS #95(#25)

Nancy

400M Run(row)
15 OHS #95(#11)

EARLY AM SESSION
Ride 10 minutes at an easy 65-70% effort,
then,
Five sets of:
3 minutes @ 85-90% effort
3 minutes @ 50-55% effort
then,
Ride 10 minutes at an easy 65-70% effort.

Oly
Sn
50/4x2 60/3 65/2 70/2 75/2 80/2 85/1 90 95 Test
25-30-33-35-38-40-43-45-48-50-52 (fail)

Sn Pull
90/4 100/3x3
45-50

A ) Three sets, not for time, of:
Kipping Hips to Rings x 4-5 reps
Unbroken Double-Unders x 20-30 reps
STRICT Handstand Push-Ups x 5 reps @ 5011
(slow, 5 second descent - controlled throughout the entire movement - use the plates and the abmat in the middle)

H2R: 4/4/5
DU: 23/20/30
HSPU: 5/5/5

B) Five sets of:
30 lb. Weighted Pull-Up x Max Reps
Rest 20 seconds
Strict Pull-Ups x Max Reps
Rest 3 minutes

Set 1 = 2/4, Set 2 = 2/4, Set 3 = 2/3, Set 4 =1/4, Set 5 = 1/4

C) Five rounds for time of:
4 Rope Pull-Ups
(throw a rope over the top of the bar, grip an end in both hands and pull up until you touch a shoulder on the bar)
20 Hand Release Push-Ups
40 Double-Unders

11:32

A) Three sets, not for time, of:
Kipping Hips to Rings x 4-5 reps
Unbroken Double-Unders x 20-30 reps
STRICT Handstand Push-Ups x 5 reps @ 5011
(slow, 5 second descent - controlled throughout the entire movement - use the plates and the abmat in the middle)

5/30/5 x 3

B) Ten sets of:
Bench Press @ 30X0
1. x 5 reps @ 60% of 1-RM (75#)
2. x 3 reps @ 75% (90#)
3. x 1 rep @ 85% (110#)
4. x 3 reps @ 80% (100#)
5. x 3 reps @ 85% (110#)
6. x 2 reps @ 90% (115#)
7. x 7 reps @ 75% (95#)
8. x 7 reps @ 75% (95#)
9. x 7 reps @ 75% (95#)
10. x 7 reps @ 75% (95#)

Rest exactly 2 minutes between sets.

A) Three sets, not for time, of:
Unbroken Hips to Rings x 2-6 reps
Unbroken Double-Unders x 30-50 reps
Unbroken Handstand Push-Ups x 4-10 reps
(aim for top end of each range, note how many completed each set)

3 sets: kipping hips to rings (4 each), unbroken double unders (40 each unbroken), hspu (2 kipping plus 3 reps of 5011)

B) For time:
40 Pull-ups
20 Burpees
10 Overhead Squats (95 lbs – from ground)
600 Meter Run
10 Overhead Squats (95 lbs – from ground)
20 Burpees
40 Pull-Ups

19:58

C) Two rounds for time of:
25 GHD Sit-Ups
50 Double-Unders

25/50
10/50

Attempting to Deload the squats for a week; forewent the front squats and did:

Barbell Complex:
Deadlift x6
Hang Clean x6
Front Squat x6
Hang Snatch x6
Overhead Squat x6
Shoulder Press x6
Bentover Row x6
Romanian Deadlift x6

*Start with empty bar. Guys make 10# total jumps and girls make 5# total jumps.
2 minute rests. Hands cannot leave bar! Made is 3 rounds RX; 4 rounds total WAYYYY Harder than I thought it would be!

THEN:
Death by Thruster 95/65
Starting on zero, add one rep on the minute until you can not finish reps before the next minute starts. If you fail before the 10 min mark cut your number in half and continue until failure.

12 rounds total - didnt bother to start the 13th; had time but quad tendon not happy

Power Clean 5-5-3-3-1-1

Rest 5 minutes then,

4 rounds

30sec Pull ups

30sec KBS 1.5/1p

30sec Burpees

30sec Dips

30sec Squats

30 seconds of work MUST be MAX effort!!!

No rest between exercises, rest 1 min between each round. Score is total reps.

80# for PC
182 reps

Rounds
1-45 reps
2-45 reps
3-47 reps
4-47 reps

2010 CF Games Open WOD # 2

15 min AMRAP

9 Deadlifts 155/100

12 Hand release push ups

15 Box Jumps 24/20

8+18

Shot for 10 rounds, but everything slowed down too much. Damnit.

21-15-9 rep rounds for time of:

GHD sit-ups with 10 lbs wallball
2 for 1 WB 20/14 lbs