20090327: "Karen"

20090327 2230hrs
WOD090323: "Karen": For time 150 Wallball shots, 20 pound ball
Subbed 150 Thrusters (20kg) for t = 16:10

20090325: Dead Lifts with 800m runs

20090325 2230hrs
Warm up inside
WOD090321: 21-15-9 DLs (100kg) with 800m runs following each round
Lift times of 1:01, 1:17, 00:58
runs 4:56, 4:47, 4:42
total time: 17:45
Scaled to 15-12-9 DL with 100kg, 800m runs mostly snow and ice (fell on the last lap) with a dog (cost me about 40 sec stopping when Dawson chased some dog that was clearly doing his 'duty' on the neighbour's lawn).
-12C

20090325: FS 3 x 5

20090325 0530hrs
CFWU 15x2, 10 OHS (20kg), 8 FS (20kg), 5 FS (40kg)
WOD090325: FS 3 x 5:
3 x 70kg
3 x 80kg
3 x 85kg
3 x 87.5kg
3 x 90kg

20090321: "Murph"

20090321 0545hrs
WOD090317: "Murph":
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

As rx'd (without vest), 20 rds cindy (5-10-15)
t = 53:05 = 7:18 (1st mile) + 38:08 (20rds Cindy) + 7:39 (2nd mile)
Push ups were the hardest, along with that 2nd run.

20090318: "J.T."

20090318 0715hrs
WOD090315: "J.T." :21-15-9 reps of: Handstand push-ups, Ring dips and Push-ups.
Did 21-15-9 of HSPU Negatives, Dips into chairs (1:1), Standard Push-ups.
t = 20:19 = 8:17(21s) + 7:48(15s) + 4:13(9s)

20090317: Hang Squat Cleans and Rope Climbs

20090317 0515hrs
WOD090314: Five rounds for time of: 9 reps Hang squat clean (70kg), 3 ascents of 15 ft Rope climb.
Did 5 rds of 9 HSC (60kg), 30 PU (door-way/2x4)
28:24 = 4:12 + 6:43 + 6:00 + 6:09 + 5:18
Grip smoked!

20090310: HB-Ext and 400s

20090310 0515hrs
WOD090227: For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Did 16kg KB Good Mornings. Double checked my 400s and turns out they're only ~360m.
12:29

20090309: 600ft of Lunges with PUs and Sit Ups

20090309 0515hrs
WOD090226
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

As Rx'd in 18:36

20090304:

20090304 0515hrs
WOD090219: For time: 50 Ring Dips, Run 400 meters, 50 Push-ups, Run 400 meters, 50 Handstand push-ups, Run 400 meters

Did regular dips and only 20 HSPU negatives.
t = 20:16

20090303: Death by PUs and Cleans (1x7)

20090303 0515hrs BW = 95kg
WOD090218: Death by Pull Ups: 10rds completed on a 2x4

WOD090217: Squat Cleans 1 x 7:
1 x 80kg, 1 x 85kg, 1 x 90kg, 1 x 95kg, 1 x 97.5kg, 1 x 100kg, 1 x 102.5kg (just barely)