“Atwood”…

Ten Rounds of:

20 Push Ups

2 Legless Rope Climbs

18:58

AVG HR - 141 BPM

MAX HR - 173 BPM

"Weaver"...

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
39:29 Rx

* L-Pull Ups and Pull Ups Strict. I kipped the C2Bs. That was tough.

RIP 1st LT Weaver.

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. 

He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

‘Single Bubble'...

For total reps

AMRAP 6

12 push-ups

6 Hang Power Cleans 155

5 rounds plus 13 reps Rx. All HPCs unbroken.

"Slow Decent"...

NOT for time:

Five rounds of:

- 5 strict pull-ups

- 5 push-ups

- 5 strict pull ups

- 5 strict dips

(Each set of movements has to be unbroken and focus on negative. 2-3 seconds on the decent). 

I should feel this one tomorrow. 

2x2 BTNSGPP...

OTM: 10 

5 Strict Pull Ups

5 Push Ups

100 Sledgehammer Swings (16)

BTN Snatch Grip Push Press

185 x 2

205 x 2

225 x 2

Sledgehammer Swings & Push Ups...

250 Sledgehammer Swings - 8#

250 Push Ups

Cash Out: 50 Tire Flips

“Cindy”…

AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
17+18 Rx
(22 reps slower than PR.)

“Barbara”...

5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest exactly 3 minutes between rounds.

4:09 4:09 
5:15 7:09 - 12:24
5:35 15:24 - 21:59
5:58 24:59 - 30:57
4:57 33:57 - 38:54

38:54 Rx (PR of 1:05)

Wow.! Forgot how much that one hurts!

"Jared"...

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

54:49 Rx 

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

"Travis Bickle"...

AMRAP 10:
3 Burpees
4 Push Ups
5 Air Squats
17 rounds + 4 reps 
(PR of 1 round + 1 rep!)

"The Chief"...

AMRAP 3 minutes of:

•3 pound Power cleans (135)

•6 Push-ups

•9 Squats

Complete 5 cycles with a 1 minute rest between cycles. Only full rounds count.

Cycle 1: 4 rounds
Cycle 2: 4 rounds
Cycle 3: 4 rounds
Cycle 4: 4 rounds
Cycle 5: 4 rounds

20 rounds Rx. (4 round PR!)

Need to get to 5 rounds in some of the cycles!

"Penalty Box" & "Burner"...

"Penalty Box"

6 x 300 m Row

(partnered, do your burpees when you finish your partner goes
and you rest)

Penalties: Must keep strokes per minute at or below 25. Must keep 500m Pace below 2K pace. Must not stop or pause stroke. 3 burpees for each penalty.

Goal: 2:02 pace or lower
2 penalties (second round/for time)

rest 2 minutes then:

"Burner"
10 rounds for time of:
10 Kettlebell Snatches (35) 
10 Push Ups
9:17 Rx

*snatches are swing snatches and do not need to touch the round each rep

Bench Press 3x3 & "Fireball"...

Bench Press 3×3 - 210# (5# PR)

“Fireball”
AMRAP 10:
3 Toes-to-Bar
6 Push Ups
9 Walking Lunges
17 Rounds Rx 

(tied PR - no time for ONE t2b - uggghh!)

"Finding Nemo"...

‎"Finding Nemo"

AMRAP 10:

3 Front Squats (95)

6 Push Ups

9 Box Jumps (24)

8 Rounds + 2 reps

* Rx was 135 squat cleans. Lower back is bothering me. Did FS from the rack. 

Then shoveled second set of stairs at box. Double WOD. 

"Sit-Up Cindy" ...

AMRAP 10:
5 Pull Ups
10 Push Ups
15 Abmat Sit-Ups 

7 rounds + 5 reps Rx

Sit Ups killed me. Had visions of 10 rounds. 

"Race Against Time"

Back Jerk:
135x1
175x1
225x1
250 - Fail (PR is 241)

then:

"Race Against Time"

Try to get 10 reps in 15 seconds of work with 15 seconds rest for 5 minutes each movement of:

- Russian KB Swings (53) - 100 reps
- GHD Sit Ups (parallel) - 100 reps
- Push Ups - 85 reps
- Walking Lunges - 100 reps

385 reps in 10 minutes of work (10 minutes of rest)

First time going all out in two weeks. Finally feeling like myself. 

1RM Thruster & "Travis Bickle"...

1RM Thruster - 185#

(Failed at 195# & 200#)

"Travis Bickle" - AMRAP 10
3 Burpees
4 Push Ups
5 Air Squats 

16 rounds plus 3 reps

"Inov8tion"...

10 Burpee Box Jumps (24)
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Walking Lunges
40 Abmat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpee Box Jumps (24)

11:15 Rx

"Team Rowing & Running Cindy"...

“Team Rowing Cindy”…

Teams of two complete 20 rounds of Cindy
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

As one partner rows 200m, the other completes as many rounds of Cindy as possible until the runner returns. Switch and continue your rounds until you have reached 20 rounds.

28:25

Then about 10 minutes later I did:

“Team Running Cindy”…

Teams of three complete 30 rounds of Cindy
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

One partner runs 200m, the Second completes as many rounds of Cindy as possible, while the third rests until the runner returns. Switch and continue your rounds until you have reached 30 rounds.

27:27

I completed about 25 rounds, Rowed 2200M and ran 2000M. Thankfully tomorrow is a rest day!

“Traffic Jam”…

10 Overhead Squats (95)
20 Wall Balls (20)
30  Push Ups
40 Toes-to-Bar
30 Waiter Lunge (45)
20 Abmat Sit Ups
10 Kettlebell Snatches (53) 5L & 5R

9:55 Rx

OHS felt good for the first time in a while!