Better Sam

“Randy”
For time:
75 Power Snatches, 75lbs

7:46. 57-second PR over 2011.05.23. Still not quite as fast as Stix, but I’m coming for you, Joey!

Project Mayhem

Station Rotation
30 seconds on / 30 seconds off
Russian Twists
Battling Ropes
Sandbag Ground to Overhead
Sledgehammer Strikes
Slam Balls
Tire Flips
Etc.

Work hard at each station perfecting the movements. The goal is to perform as many good reps as possible at each station and work for the entire 30 seconds without stopping. Depending on the amount of people in class, more exercises may be added. The workout will go on for as long as it has to. Test your ability to be precise and maintain form for the work intervals and to be prepared to workout for an indefinite amount of time. Don’t ask “When is it going to be over?” Tell yourself “You are strong enough to keep going no matter what!”

“Meat Bag”
Extremely Scaled Edition
5 rounds for time:
12 6 HSPU
21 12 T2B
Rd 1 72 18 burpees
Rd 2 72 18 squats
Rd 3 72 18 pull ups
Rd 4 72 18 box jumps 24″
Rd 5 72 18 wall ball 20#

16:02.

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Pull-Ups: 7, 7, 7, 7, 5, 5, 5, 5 (48) (+12)
Push-Ups: 7, 7, 7, 7, 7, 7, 6, 6 (54) (-2)
Sit-Ups: 13, 13, 13, 13, 13, 12, 12, 12 (101) (0)
Squats: 19, 18, 18, 18, 17, 17, 17, 17 (141) (-2)

Total: 344. (+8)

About what I expected given that this time I was not particularly pull-up limited apart from my general pull-up-tardedness.

Back Squat
3, 3, 3, 3, 3
135, 155, 165, 185, 205.

Project Mayhem

“Aeon”
AMRAP in 20 minutes:
1 muscle-up (sub 3 c2b pull-ups, 3 straight bar dips with red band)
2 clean & jerks, 135#
3 hspu (to one abmat)
4 deadlifts, 225#
3 rounds even.

Team WOD
3 person teams: 1 person completes 10 medball-throw-sit-ups with another partner and the 3rd person scores reps. After 10 sit-ups, partners rotate.
For time:
120 Squats
160 Box Jumps
200 Double Unders
11-something, I think? With the awesome team of Aeon and Elasti!

Virtuosity WOD
(overly-scaled-up edition)
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts, 205#
Pull-Ups
Overhead Lunges, 45#
30:31. Or something. I hate nausea.

Virtuosity WOD
“Helen”
3 rounds for time:
400m run
21 kettlebell swings
12 pull-ups
10:41. Slower than with GHD sit-ups. Sigh.

CWOD Stuff
5 sets
5 Pendlay Barbell Rows (95, 115, 135, 155, 95)
10 Banded Bar Dips

via David Sh. on flickr.

Camels. Just because.

CWOD Stuff
5 sets of 8 each arm:
1-arm Ring Rows
1-arm DB Bench Press (30#, 40#, 45#)

Virtuosity WOD
21-15-9 reps for time:
Push-ups (games standard hand release)
Box Jumps, 24″
Squats
5:45.

via elycefeliz on flickr.

Natural Clean.

Remembered to call my mom on her birthday, so, y’know, WIN.

Death by Clean & Jerks
8 rounds @115#.

Should definitely have taken the run at 9 but mentally burned out. Finished 8 in ~50 seconds.

Project Mayhem

King of Queens WOD run-through.

#1 —
6 Min to Establish 5RM Hang Snatch (Hip to overhead, need not squat)
110#.

#2 —
21-15-9 reps for time:
Burpees
255# Deadlift
3x Double Unders
5/9 deadlifts @10 mins.

#3 —
AMRAP in 5 minutes:
10 Pistols
20′ Handstand Walk
1 round. Ha. Was practicing handstand walk — trying to get weight overbalance right for walking. Kind of successful…? At least got kind of a feel for it.

Took this whole thing super-easy. I have been sleeping too little and eating way to much crap lately. Ugh.