8/11/10; Ground to Overhead

3 rounds for time-
10x 95# Ground to overhead
50x DUs
30x Abmat sit ups

Scale up or down on the weight to make the WOD as challenging as you want it to be.

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Total time- 8:37; I bumped the weight up to 105# on the ground to overhead.

Unbroken ground to overhead on the 1st round. After that it was 4/3/3 with a mix of cleans and jerk and snatches. DUs were pretty good and sit ups were unbroken. Tough WOD. Worked out with JR and he did a great job!

8/10/10; Taper efforts

All out efforts-
1 mile, rest 4 mins
3/4 mile, rest 3 mins
1/2 mile, rest 2 mins
1/4 mile, complete.

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Total time- 24:29 (less 9 minute rest periods- 15:29; average pace- 6:11)

Very tough workout. I did this in the evening, felt inadequately hydrated, and low on fuel. I probably would have been better off hitting this in the morning.

8/6/10; OH Squats

30-20-10 of

75# OH squats
55# KB swing
Ring push ups

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Total time- 6:59

I was feeling a little tight and went with just the Oly Bar. In retrospect I should have stuck to the 75# weight.

8/5/10; GI Jane with a twist

100 burpee pull ups for time. Add a knee to elbow at the end of every rep.

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Time- 18:34

8/4/10; 3 rounds... Too easy

3 rounds for time-
20 push ups
30 sit ups
40 kb swings (55#)
50 DUs
400m

Where's the cardio?

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Time- 21:42. Ouch. Bad time of day to do the WOD. 98 degrees. I stopped sweating at round 2.

8/3/10; more speed work...

5 x 200 and 400m. Rest 45 secs between the 200 and 400, then rest 1:30 between rounds. After complete, do 5 x 100m. All out efforts with enough rest to catch your breath and keep the heart rate high.

After complete with the running portion, give a max effort unbroken squat, push up and sit up a shot. Record your total number of reps.

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I managed to keep the 200s under 42s for all rounds. The 400s stayed under 87s. No land speed records, but I kept my goal of under 6:00 mile splits. The 100s at the end were tough. I kept those under 13s. My thighs were screaming at the end and I could only muster 38 unbroken air squats. I managed to eek out 41 unbroken push ups and 51 sit-ups before it was over. Good work today. The weather was awesome this morning.

8/2/10- 17 Years!

Seventeen years in the Army today!

4 rounds for time-
50x DUs
17x 55# KB swings
100 meter 90# farmer's walk with 20# vest on. (I'll have a 35# and 55# KB for the farmer's walk.)

Notes- My jumpropes are in SA. It will be interesting using the crappy ones here for the DUs. I also plan to toss on the Vest before the farmers walk and not worry about securing it.

Good times.

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Total time- 15:19

My grip was so fried after the WOD that I couldn't grip my water to rehydrate. I was surprised at how well the jumpropes here held up. Note to self- the cheap, $4 ropes from Academy are just as good as the $25 hyperformance ropes from billy mays.