Traveling home for holidays parents driveway WOD!

WOD - 5 Rounds For Time:
- 50 Double Unders
- 20 Push Ups
- 20 Air Squats
- 10 Burpees
- 400M Run

In the 30's, strong wind ... Tired from kids and shopping! Inspired by great athletes across the planet to get in a workout. Keep pushing!

Toilsome
"involving hard or tedious work."

Pre-WOD:
Work up to a heavy squat clean complex
- Clean from ground
- Clean from hang position
- Clean from high hang position and jerk
Note: Do not release barbell during clean complex. Movement transitions from the ground + catching in squat, hang + catching in squat, high hang + catching in squat and jerk weight overhead in one movement.

WOD - For Time:
- 1000M Row or Run
- 40 Hand Stand Push Ups
- 30 Front Squats
- 20 Lateral or Bar Facing Burpees
- 10 Shoulder to Overhead

Thought "toilsome" was a good name for this one. Almost 70 degrees here in Dallas and was sweating bullets. Happy with my range of motion, full squat positions and finishing the 10 STO in one unbroken set. Inspired by all the CF and Weightlifting heroes that stress good movement and really working full range of motion.

Seized
"Take hold of suddenly and forcibly."

Pre-WOD:
Deadlifts of descending reps, ascending weight
- 10, 8, 6, 4 & 2 reps
Note: Not for time. Target tough heavy sets while maintaining proper form.

WOD - For Time:
"Heavy Isabel"
- 30 Power Snatches (155#,105#)

Post-WOD:
- Shoulder Mobility Work
- Hip Mobility Work

Working to ensure proper form. Don't want to just throw weight around in an ugly manner! I know now I can go heavier next benchmark and continue to push.

120 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.HSPU Strength
- Not done

3.Push jerk
Build to 70% effort triple

4.Strength
3 sets:
8+8 Single leg KB RDL - 16 20 20 kg
15 KB Belt squat - 24 24 24 kg

"Onerous"
(of a task, duty, or responsibility) involving an amount of effort and difficulty that is oppressively burdensome.

Pre-WOD:
5x3 Back Squat

WOD - For Time 20Min Cap:
10 Rounds of the following
- 15 Wall Balls (20#,15#)
- 3 Clean & Jerks (155#,105#)

For sure a "walk it off" or "fall on the floor" post WOD type workout. Hit a 1000M pre-workout row to warm up before the actual class warm up and a post 500M row to cool down.

135 min
Warm up for 15 min

1.HSW
- 10 m

2.MU
- Drills
- MU 12x1
- MU+HTR 4x1+1
- MU x16

3.BCTB
- Drills
- BFLY x30
- BCTB x25 (singles)

4.Weightlifting
Clean & jerk 1+2
Go every 90 s. x 12

Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row

5 Rounds:
- Max Rep Dumbbell Bench Press
- Max Rep Pull Ups
- 15 GHD
- 300M Row
Note: Not for overall time. Use dumbbell weight that will get you around 15 challenging reps, challenge yourself. Max pull ups each round with either butterfly, kipping or strict technique. Break parallel on GHD. Sprint each round of the 300M Row, max effort.

Pre-WOD:
5x2 DL

WOD:
"Ditzy Diane" (225/135)
- 2 min clock - 21 deadlifts then HSPU in time remaining
- 1 min rest
- 90 sec clock - 15 deadlifts then HSPU in time remaining
- 1 min rest rest
- 1 min clock - 9 deadlifts then HSPU in time remaining
- REST 3 min; change weight for next movement
"Burpee Fran" (95/65)
- 2 min clock - 21 thrusters then burpees in time remaining
- 1 min rest
- 90 sec clock - 15 thrusters then burpees in time remaining
- 1 min rest
- 1 min clock - 9 thrusters then burpees in time remaining

24 total HSPU
14 total Burpees

Did not puke ... So cannot complain!

Workout 14.1
10-minute AMRAP:
- 30 DUs
- 15 Power Snatch (75# / 55#)

4 Rounds + 10 DUs.

Just being physically able to compete is a victory for me. To be honest, not long ago, I would have thought "I could never do that workout". I did it. Anyone can do it.