10 air squat
10 push up
10 sit up
30 DU
5 burpies

In front of a clock set for 15 minutes:

• 1 minute of Squats
• 2 minutes of Double-unders
• 3 minutes of Push-ups
• 4 minutes of Back extensions
• 5 minutes of Pull-ups

This was a lot tougher than it sounds. I manage to knock it out in 11:34 but that is with a near crawl of a jog.

I broke my later sets of thrusters in to two sets of 5 and that seemed to help mentally.

This is a simple, yet brutal WOD for when you are on the road. Here are the sets:

20 push-ups, 1 sit-ups,
19 push-ups, 2 sit-ups,
18 push-ups, 3 sit-ups,
17 pust-ups, 4 sit-ups,
...etc.
1 push-up, 20 sit-ups.

Of course the "..." represents all the iterations in between I just didn't want to type them out. :)

Pre-WOD: For Time-
30,20,10 Double Under & Sit Up (3:21, subbed 2:1 single unders)

WOD: Go for Heavy not for Speed
5 Rounds For Time- 15:32

5 Push Press. (135)

5 Dead Lift. (315)

Post WOD:
Weighted Planks (45# on the 1st, 25# on the 2nd) 2 min hold w/ 1 in between

This was awesome. Starting with pull-ups you complete each the above mentioned with a 200 meter run in between. Finished everything in about 10 minutes before I got to the "don't wanna's"...which...are brutal. Here is how they go:

Hanging in pull-up position:
- Knees to elbows
- feet to bar
- pull-up

That's one. We ended with 25 of them and the "don't wanna's" about doubled my time. I finished in 20:59

The recommended for the guys was 135 which I didn't even come close to. I did 115 lbs and finished in 5 minutes and 16 seconds with a total of three breaks for box jumps

3 rounds of:

• 400 meter run
• 21 53 lb Kettlebell swings
• 12 pull ups

This one was kind of different. 5 min max to complete each round.

• 5 minutes to complete 3 rounds of 10 185 lb deadlifts and 15 ring dips
• 5 minutes to complete 3 rounds of 10 wall ball shots (20 lb medicine ball) and 15 box jumps
• 5 minutes to compete 3 rounds of 10 burpees and 15 sit ups

My individual round times were as follows:

• Round 1: 4:03
• Round 2: 4:43
• Round 3: 4:00

Today we rounded out the weak nicely and was happy to get introduced to yet another movement called Clusters. I can't find a video for it on the web but it is basically a clean, squat and thruster with dumbells. The recommended (I believe) was 50 lbs dumbells but since I was struggling with this tension headache thingy I kept it to 30 lbs. The rotation had you do a set of Clusters followed by a Burpee straight into a pull up. You were to to complete the Clusters first and then the combination Burpee Pullup.

The sets were 15, 12, and 9 of each. So 15 Clusters followed by 15 Burpee pullups, and so on.