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3-27-12 Tuesday’s WOD
March 27, 2012 Dr. Brian

Death By Burpees

On the first minute, perform 1 burpee

On the second minute, perform 2 burpees

On the third minute, perform 3 burpees

Continue until the 20th minute(start of 19:00 on the clock)

If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.

KB warmup
ME:

15/15/15 x 30
Kb snatches s/w
slamball

Please take care of your hands before doing this workout or it will tear your hands up. It will be a long one....

Warmup
Shoulder Mobility
Squats
Double Unders

Workup to weight used in WOD to loosen up legs and shoulders.

WOD
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Last year for the open, I barely had muscle ups and didnt even set up the rings for this wod knowing I would not get past the 120lb OHS. Those were still tough for me. Score last year was all burpees and 8 OHS.
Today over my lunch break I went into this wod wanting at least a few MUs before time ran out. I got 2. 30 reps with 120 after 60 burpees suck! once time ran out, I set a running clock and finished the 10 muscle ups which were all singles since my shoulders were smoked already. total time to complete the 60/30/10 reps was 13 mins.

SWOD

Pull up/Muscle Up progressions

WOD

3 rounds: Score is total reps.

1st round, 2 minutes of each exercise followed by 2 minutes rest after each exercise.

2nd round, 1 minute of each exercise followed by 1 minute rest after each exercise.

3rd round, 30 seconds of each exercise followed by 30 seconds rest after each exercise.

Toes to Bar

Kettlebell Swings 70#/55#

Ring Dips

For time:

50 DU & Sit Ups
40 "
30 "
20 "
10 "

Now off to work I go :(

SWOD: Bench Press
10- 65

7- 85

5- 95

3- 105
1- 125

CWOD: Tabata
Row (least meters) - 80m
Squat (least reps) - 9
Pull up (least reps) - 5
Push up (least resp) - 3
Sit up (least reps) - 10

GWOD: 3 RFQ
5 Strict Muscle ups OR 4 Ring dips + 4 Pull ups = 1 MU
20 Hollow body rocks
5 Pistols / leg

CWOD: For time (25 min cutoff)
200 M run
10 Deadlift (at a load you can lift 10 times but not 11) - 115
Rest 2 minutes
400 M run
5 Deadlift (at a load you can lift 5 times but not 6) - 135
Rest 2 minutes
600 M run
3 Deadlift (at a load you can lift 3 times but not 4) - 155
Rest 2 minutes
800 M Run
1 Deadlift (Your 1RM) - 205

30 Box Jumps (24")
30 Dumbbell Hang Power Cleans (20#)
30 Dumbbell Push Press (20#)
30 Kettlebell Swings (35#)
30 Push-Ups
30 Sit Ups
30 Wallballs (14# to 10ft)
30 Double Unders
30 Burpees

Went low on the weight because of remaining shoulder issues, overall felt pretty good. Personal success on the DUs - got 16 in a row!
Set of 16 DU

2 miles
20 Pull ups
50 Push up

(Run)TTB: 14:34

Plus
50 Handclap push ups
30 Ring Dips

Saturday 120324

Overhead Squat 3-3-3-3-3 reps

115 - 135 - 155 - 185(f) - 175(PR) - 185(f)

Pumped on the new PR. Shoulder flexibility is limiting factor on 185, not strength. Back to the yoga mat!