WOD 1
Mainsite - Wednesday 120509
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Time: 13:07 including rest time
Probably the hardest I have ever ran in my life. To match that pace for another 800m without the 2 minute rest would probably not be easy.

Rest time was setting up for wod 2.

WOD 2
Thursday 120510
21-15-9 reps for time of:
L-pull-up - After my first set of 21 L Pullups I subbed Strict knee tuck pullups. Could not keep my legs straight and hold them out in front of me.
25 pound Weighted back extension
Time: 8:45

10-1 - HSPU
1-10 - Strict Pullups

• Finisher - 7 X LOP Sprints (This time I want to sprint the entire distance of the lane, minus 10 yds on each end, this will be the slow down area) Have 3 people go at a time and they will stay at the finish line. When everyone gets there, they run back for a total of 7 sprints.

Wod a.
10 minute Amrap of:

15 x OHS (bar)
15 x kettlebell @ 24 kg
200mtrs

I managed 3 rounds plus 20 reps

Wod b.
30-20-10 burpees
90-60-30 skips
4 x chest to bar pullups between rounds
Time 7:49

Warm-up Drills (05.10.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
For Quality:
10 x Parallette Shoot-Through Complex
10 x DB Turkish Get-ups (alt.sides)

''M.E. Bench Press''
Warm-up with 2-3 incrementally heavier sets prior to working up to a 1-Rep maximum personal record Bench Press.
5 - Bar
5 - 85
3 - 95
1 - 135
1 - 155
1 - 175 previous max
1 - 185 New 1RM

''Divide and Conquer''
Complete for time:
10 x DB Burpee Squat Clean
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean
10 x GHD/Abmat Sit-ups

Deadlift (DL)
135x10
225x5
315x3
345x1
365x1
375x1

Directly after tonights WOD

Chin Ups (shoulders touch fingers at top of movement):
- 3secs up, 3 secs down
- 7, 6, 5, 4, 3, 2, 1
- rest as required between

Standing Hammer Curl + Weighted Dips:
- 10 x 16kg (each arm) + 25kg x 10
- 10 x 18kg (each arm) + 25kg x 10
- 10 x 20kg (each arm) + 25kg x 10
- 6 x 22kg (each arm) + 25kg x 10

BW Dips + 20kg Plate Twists:
- 21 + 42, 15 + 30, 9 + 18

Ezi Bar Curl + Lying Down Dumbbell Tricep Press:
- 10 x 20kg + 10 x 12kg (each dumbbell)
- 10 x 25kg + 10 x 12kg
- 8 x 30kg + 10 x 12kg
- 8 x 30kg + 10 x 12kg

Standing Dumbbell Hammer Curl (palm facing chest) + 20kg Plate Sit Ups:
- 3 rounds
- 10 x 10kg (each arm) + 10

Lat Pull Down Machine (Bicep Curl) + Plate Tricep Press:
- 3 rounds
- 10 x 19kg + 10 x 20kg

Single Arm Cable Tricep Pull Down (hammer grip, pull accross body):
- 3 rounds
- 10 x 6.25kg (each arm)

Single Arm Cable Curl + Cable Hammer Curl:
- 10 x 8.75kg (each arm) + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg
- 10 x 11.25kg + 7 x 13.75kg

21-15-9
Thrusters (95/65) I did 55
Pull Ups

Supporting @danhibbert's wife in her fight against cancer.

118m of Burpee Broad Jumps

5 Rounds of the Triplet for Time:
12 Box Jumps (24"/20")
13 Dead Lifts (185/115)
17 Pull-Ups

118m of Burpee Broad Jumps

Everything in this WOD was prescribed, except for the Pull-Ups (I used a green assistance band). Had a bit of a break walking between the gymnasium and the actual gym (3 lengths of the gymnasium, measured at about 37m).

Whenever I felt like I couldn't force any more reps, I started thinking about what others have to endure daily that makes this look like a walk in the park - followed by me telling myself to MTFU.

Definitely one of the most challenging WOD's I've ever done - thanks for the opportunity.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

10 Thrusters 95/65 (MOD 50#)

400m Run

15 Pull ups (MOD Blue Band)

Rest exactly 1 minute between rounds

5 Rounds

Glad for trying 50#. I was able to to all 10 without dropping the bar (still felt challenged tho), so maybe try 55# next time. Went back to the band for pull ups, tired of jumping pull ups. Blue was hard enough, could only do 2 or 3 in a row at the end. Work with bands for the next month or so, move toward green...