GHD Annie
50-40-30-20-10 for time:
Double Unders (3:1 singles)
GHD Sit-ups

Precor Upright
Distance: 7.63 miles
Calories: 330
Duration: 30:00
Start at Level 12, Highest Level 24
Avg RPM: 65

STRENGTH/GYMNASTICS:
5 Rds
30m farmers carry (53lb)
30 handstand shoulder taps
*rest approx. 1 minute between rounds

MIDLINE:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

CONDITIONING:
For time:
30 Power Clean (135/95)
500m Row
6min time cap.

Scale weight and/or distance to stay under the cap.
This is a mean sprint-- don't pace it. Come out of the gate hot and hang on.

Notes: Used 95lb barbell. Time was 3:51 -- this included tranisition to and warm-up of rower. Finished barbell in two sets -- 17&13 -- and row was approximately 2:00 for the 500m.

1. Handstand Pushups
2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds
Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

Handstands were 9&9 and 7&8

2. Midline
On the 2:00 x 7:
18/14 Calorie Row
0:10 Hanging L-Sit

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

27-21-15-9 reps of:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row

This workout includes the same order and movements from the benchmark workout “Fight Gone Bad”. In this version, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today.

Notes: I did this workout in the cardio room of the Y -- used 15lb ball, 44lb KB for SDHP, 24-inch box and 26lb KBs for the push press. If using the barbell, I think 65lbs would be a good weight for the intended stimulus. My intent was to do every set UB and take limited rest during the transition to each subsequent movement. I was able to do all sets unbroken, the round of 21 was the most taxing on my lungs and I needed to recover most during this round. Row was done in 1:34(27), 1:15(21), 0:50(15) and 0:31(9). This translates to just under a 2:00/500m pace.

For Time:
21-15-9 reps of Bench Press (135)
42-30-18 reps of Back Extensions

Notes: Bench press was UB for all sets -- challenging at 21 & 15. I probably could have used 155lbs for this workout.

Conditioning
Set a clock for 12 minutes and complete 4 rounds of:
1 minute of kettlebell snatches
1 minute of sit-ups
1 minute of lunges
Men use a 1.5-pood kettlebell
Women use a 1-pood kettlebell
…
Scaling this WOD
Select a load for the kettlebell that allows you to perform continuous snatches for at least :30. Switch arms at :30 mark or alternate arms each round.

Notes: Scaled to 35-pound KB due to impact on the wrist with a heavier KB. Ideally, I would like to use 44-pound KB for snatches. My goal was to keep moving -- not counting reps necessarily, just to keep moving.
...
Midline (posterior)
5x 1:00 min on / 0:30 off
D-Ball Hold (80)

Midline (anterior)  
4 x 0:30 on / 0:30 off
Hollow Hold

Bike Conditioning
7 Rounds:
1:00 On, 1:00 Off

AMRAP 12:
20 GHD sit-ups
15-yard handstand walk

4 rounds + 20 GHD

Notes: Subbed 30 HS shoulder taps for handstand walk

Conditioning
AMRAP 8:
15 Sit-ups
30 Double Unders (75 singles)

Front Squat

Find a heavy single

Notes: Heavy singles means that the athletes are working to a weight that is challenging, but a load they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece.

A: 5 rounds+12 sit-ups
B: 255lbs

Every 0:90 for 10 rounds, complete:
10 pushups (hand release)
10 hollow rocks

AMRAP 15:
15 KB Snatches (35)
30 Double Unders (2:1 singles)
15 Wall Balls (15)
30 Double Unders

Notes: Weight should be light. When fresh, athletes should be able to complete the snatches UB without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The goal is to be moving for a majority of the AMRAP today. The only rest should be during transition to next implement.

4 rounds + 4 wall balls

4 rounds, each for time of:
1-mile bike

Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

Notes: Used Precor bike at Y set to rolling hills - starting level 10 for each interval. Rested approx. a minute between each round.

3:04 -- 3:03 -- 3:02 -- 3:01

3 Rounds
30 Box Jumps (24/20)
30 Toes 2 Bar
30 KB Sumo DL High Pull (70/53)

Notes: Subbed step-ups and hanging knee raises. Used 24" and 53lb KB due to availability. 

10 push jerks (145)
20 pistols
30 GHD situps
40 wall balls
50 handstand shoulder taps
60 calorie row
50 handstand shoulder taps
40 wall balls
30 GHD situps
20 pistols
10 push jerks (145)

Notes: Keep moving. Find a pace that allows you to move with purpose and finish most sets with 1-2 breaks max. This was not the case for me -- I was struggling to keep moving and when I did my movement was lethargic. For example, row was done in 4:00 and 972m. Not sure the reason for this, just know that I can give a much stronger effort. Subbed strict press with 35lb KB while holding KB locked out in non-working arm (10 per side).

For QUALITY:
14 Rounds: 
6 HSPU
0:10 frog hold

Tabata D-ball bear hug hold (80lb.)
Tabata hollow hold
Tabata push-up
Tabata bike calories

Notes: Workout called for Assault Bike -- used Precor upright as I was at the Y. Should have subbed Tabata row as the bike wasn't challenging enough. Hollow hold was torture -- most sets I came down before the 0:20 mark.

Odd-Object
For Time:
75 Dumbbell Box Step-Ups (30’s to 24)

Row Conditioning
On the Minute x 16 (4 Rounds)
Minute 1 – 14 Calorie Row
Minute 2 – 12 Calorie Row
Minute 3 – 9 Calorie Row
Minute 4 – Rest

Strict Handstand Push-ups
18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups

Notes: Went in with the strategy of doing half the reps for each set, shaking out my arms and hopping back up for the other half within :30 or so. Held to this and prescribed rest periods through set of 14. Set of 12 was done 4/4/4 and set of 10 was 4&6. Overall a good effort though. 

Midline
30 Evil Wheels
40 V-ups
50 Sit-ups

Tabata Hand Release Push-up (6)
Rest 1 minute
Tabata Squat (14)
Rest 1 minute
Tabata Jump Rope (NS)
Rest 1 minute
Tabata GHD Sit-up (7)
Rest 1 minute

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

Strength:
1. Power Snatch -- Work up to heavy single in 10:00, then:
-10 Rounds; Every 0:30 Seconds -- 2x Power Snatch
2. Snatch Push Press 5X5 Across. This should be close to your 1RM Snatch.
Conditioning:
Tabata row (800m is the goal). A 1-rep HSPU penalty is enforced for each 5m below the standard.
-Rest 1 minute, then:
-AMRAP in 5 minutes of: KB snatch, alternating (35lb)
*Score = KB snatch reps

Strength:
1. Best lift was 150lbs. Used same weight for snatch push press.
2. Used 115lbs for the 10 round snatch. Hit 'em all.

Conditioning:
Tabata: 742m (12 HSPU penalty)
KB Snatch: 66 reps

For time:
-100m 1-arm OH KB carry, right arm (2x 35#)
-100m 2-arm farmers carry (2x 35#)
-100m 1-arm OH KB carry, left arm (2x 35#)
-100m 2-arm farmers carry, (2x 35#)

Note: For the 1-arm OH carries, the “resting” arm will hold the 2nd KB in the front rack position. You will have 2 KB with you the entire 400 meters. Goal is to complete the 400m without setting down the KB.

Complete 4 rounds of:

-374m row (Goal is 64-68sec)

-Rest as needed

 

1:22.2/27 cals

1:22.0/27 cals

1:21.6/27 cals

1:21.6/27 cals

 

Three Sets of:

Weighted sit-ups x 20 (hold 25lb plate overhead)
1-arm kettlebell press while holding other arm overhead x 10 each arm.

Strength
A1: Dead-Stop Strict HSPU, 6 reps
A2: Weighted Dips, 3 reps
*no lockout and no ROM equals no rep for both movements

Notes: For HSPU the athlete's head must come to a complete stop at bottom before each ascent. For the dips, I held a 30-lb sandbell between my knees.

Deadlift
4 Sets of 15:
Unbroken Deadlifts (225/155)
*rest as little as needed between rounds.

Notes: I used 225lbs for this effort, but only completed three sets. All sets were UB and I attempted each set at 0:00, 3:00 and 6:00. I probably could have recovered for a fourth set, but with all the posterior midline work this week (high rep back extensions and bag walks the last two days), I was smoked.

Midline
2 Sets of 30 GHD Sit-Ups
*rest as needed between sets (aim for unbroken).

Notes: First set was 20/10; Second set was 16/14. Fresh this is a very achievable goal.

For time:
-“Grace”: 30x clean and jerk
*Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount.

1:42 -- all reps unbroken using 75-pound bar. 

Midline (Posterior)
5 x 150m Bag Walk (75)
*2 laps around cardio room at Jennersville Y
*rest 1 minute between sets

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

A: Snatch 1-1-1-1-1-1-1

135-135-145-145-150(f)-150-155(f)

B: 5 RDS:
15 hollow rocks
15 back extensions

In front of a clock set for 12 minutes:
1 minute of 20-inch box jumps
1 minute of 45-lb. KB sumo deadlift high pulls
2 minutes of 20-inch box jumps
2 minutes of 45-lb. KB sumo deadlift high pulls
3 minutes of 20-inch box jumps
3 minutes of 45-lb. KB sumo deadlift high pulls

Post reps for each set to comments.

1: 16/20
2: 27/32
3: 34/41
170 total reps
 
Notes: Workout at Brandywine Y using the soft plyo box. Every rep must begin with both feet on the floor. RX'd athletes must use a two-foot takeoff and a two-foot landing. The rep finishes with the athlete standing with the hips and knees fully extended while in control on top of the box. The athlete may jump down or step down as long as they start each rep with both feet on the ground and finsih each rep with both feet on the box. 

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

7 Rounds:

Max Rep HSPU
10 Hollow Rocks+10s Hollow Hold

Fewest HSPU: 10
Most HSPU: 12
Total HSPU: 79

5 Rounds:
5 Power Cleans (135)
10 Bench Press (135)
20 GHD Situps
30 Double Unders

Notes: Subbed v-ups for GHD due to availability. 2:1 singles for double unders.

Bike Conditioning
30 Minute Recovery Effort
On the 10:00, 20:00, and 30:00:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Notes: Bike was on the Precor upright at Y. Level 10+ on Rolling Hills. Averaged about 2.7 miles per 10:00 block.

Conditioning
Complete 5 rounds:
70% of 3 RM Push Press – Max reps
60 second Assault Bike Sprint – Max Calories
*You can sub an Airdyne, Versa-Climber or Concept 2 for max calories sprint.

Note: 135lbs used for push press and used assault bike. Took barbell from ground. Rest as needed between each, although I tried to keep each rest period between 60-90 seconds.
8/16 -- 11/15 -- 8/12 -- 10/14 -- 11/14

48 reps/71 calories

50 sit-ups
1 mile bike (level 12)
1:00 handstand hold
50 step-ups (24")
1:00 handstand hold
1 mile bike (level 12)
50 sit-ups

Bike was done on the upright Precor at the Y, tried to keep both efforts sub-3:30. Went unbroken on the handstand and step-ups.

10 shoulder press
15 overhead squats
20 push press
25 front squat
30 push jerk
35 back squat

Notes: Used 115# for all lifts.

Every 2 minutes on the 2 minutes x 7 rounds:
1 shoulder press
*add weight each round

Then, 3 rounds for max reps:
0:30 handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes

Attempt at new PR (175) on 6th round. I felt as thought there may have been a slight dip, so I asked Matt C. to watch for any movement in my knees for the next attempt. Hit 175 fairly easily here. This is a new PR for me!!

5-5-3 reps of handstand pushups.  

Finished with 50 Evil Wheels.

1. Strict Handstand Push-ups
15 Strict Handstand Push-ups
1:00 Minute Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups

2. Back SquatOn the Minute x 5:
5 Back Squats

3. MidlineNot for Time:
30 Evil Wheels
40 V-Ups
50 Sit-Ups

1: This was an agressive rest interval -- so I rested as needed between sets, usually sub-2:00, so that I could get all reps UB.
2: 225-225-245-255-255lbs
3: This was tougher than I thought after starting with the evil wheels; v-ups and sit-ups were in sets of 10 rather than bigger chunks I thought I could manage.

Bike Conditioning
4 x 1 Mile Assault Bike
Rest 2:00 between efforts

Best: 2:39
Worst: 2:43

For Time:
10-1 hang cleans + push jerks (95)

Notes: Complete 10 HC then 10 PJ, then drop the bar -- that is set one. Rest as little as needed to pick the bar up again and complete 9 of each without dropping the bar. That is set two. The goal is to keep hold of the barbell throughout the cleans and push jerks, dropping only between sets. Not only will this tax your forearms and shoulders, your lungs will be burning from all that time under tension.

9:33

I was never in danger of missing a set at 95lbs -- next time should scale up to 115lbs.  

5 rounds of:
 1 minute overhead hold (45-lb barbell)
 1 minute rest 

10 Snatches (90)
change weights
8 Snatches (105)
change weights
6 Snatches (120)
change weights
4 Snatches (135)
change weights
2 Snatches (150)
change weights

Notes: Workout at No Excuses. Failed on 150lb snatch -- did not record a successful rep.

50-40-30-20-10 reps for time of:
KB Swings (1.5/1)
Sit-ups

18:11

Notes: Select a load for the kettlebell that allows you to complete at least 35 consecutive swings. For the sit-ups, use sandbell to anchor the feet. The sit-ups are where I need to become more efficient. I struggle to string big sets together. Goal was to complete KB work in 2 sets or less for each round.

EMOM x15:00 8 Reps Each
1: Seated Dummbell Press ~Heavy
2: Bent Over KB Row ~Heavy
3: KB Upright Row ~Heavy

Used 53lb KB for each. All reps and sets were UB.

1. Conditioning
2k Row

Notes: This is an awful time for 2k row. My arms and shoulders were smoked -- need to get better at using my legs. Split times were not consistent.


2. Strict Handstand Push-ups
For Quality:
15-12-9-6-3
Strict Handstand Push-ups
Strict Hanging Leg Raises

3. Midline (posterior)
3 x 1:30 min on / 1 min off
D-Ball Hold (80) 

Strength
Bench Press 5×5, increasing

155-175-195-215-225lbs

Conditioning
4 rounds for max reps
0-2:30:
Row 500 Meters
Max Effort Push ups (hand release)

2:30-5:00:
Rest

1:56/13
1:58/11
1:58/12
1:59/12

A: Work to a heavy snatch on (7) minutes

145lbs. Missed at 150lbs twice in the last minute.

B: V-up Annie

50-40-30-20-10 reps of:
double unders (3:1 singles)
v-ups (1:2)

7:46

C: Tabata double KB overhead hold
-rest in front rack
-used 15lb KB

D: Tabata battle ropes

A: 3 Rounds:
30 Pistols
30 KB push press (35)

-rest 2:00-

B: 200m double overhead KB carry (35)
*3 laps in cardio room

C: Single-arm overhead KB hold (44)
*1 minute on, 1 minute off
*one arm at a time, alternate L/R

1. Bench Press 6x3
165-185-205-215-215-220lbs

2. Midline
5:00 D-Ball Hold (95)
Every break: 20 V-Ups

3. Midline
Not For Time:
30 Evil Wheels
45 V-Ups
60 Abmat Sit-Ups

Rowing Conditioning
6x650m row
-1:45 rest between each set

Record total meters, best/worst split.

15:57.7 minutes
3900 meters rowed
Best Split: 2:00.1/500m (2:36.2)
Worst Split: 2:05.6/500m (2:43.3)

10 Rounds: 
6 HSPU
0:10 frog hold

Notes: The planche hold went well -- kept low and focused on leaning forward. As RX'd this workout is EMOM for 14 minutes or until failure. I held 1:30 intervals for the duration of the workout. 

Front Squat 3-3-3
185-205-225lbs
Thruster 3-3-3
135-155-195lbs(f)
Push Jerk
155-185-205lbs

Notes: All lifts were taken from the rack. Final set of thrusters had an extra 10lb plate on the right side, making the bar seem unbalanced. Wanted to attempt 185, when I removed the extra plate, I failed the clean attempt to get the bar racked again.

Deadlift 5-5-5-5-5
-start at 70%
-add weight each set
-0:30 hollow hold between sets

Cash Out:
75 back extensions

225-245-265-285-295lbs

Bike Conditioning
10:00 on
Rest 5:00
10:00 on

Overhead Hold (45lb barbell)
2 minutes
2 minutes rest
1.5 minutes
1.5 minutes rest
1 minute
1 minute rest

Notes: Used Airdyne at the Y for this workout. Did not keep accurate calorie count.

A: Every 2 minutes on the 2 minutes x 7 rounds:
1 shoulder press
*add weight each round

Then, 3 rounds for max reps:
0:30 handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes

B: 3 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

A1: 170lbs was best lift. Failed at 175lbs. This is a new PR for me!!
A2: 6-5-3 reps of handstand pushups.  

8 Rounds
:20 Seconds Back Squats (30lb sand bell over alt. shoulder)
:10 Seconds Rest
:20 Seconds Jump Rope
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds KB Snatches (35lb)
:10 Seconds Rest
:20 Seconds Handstand Push-ups
:10 Seconds Rest

Rest 3:00

8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest

Bench Press 10x3
*use a weight that is comfortable and you can maintain good form

Notes: Used 1st 3 sets to warm up to a good work weight -- 185-190-195. Remaining sets were done at 205lb with no failures. Probably could go heavier, but shoulders were sore after all of the HSPU on Friday AM.

21-15-9-15-21 reps of:
Calories, Row
HSPU
Overhead Squats, 65#

Notes: I wanted to try and do each set unbroken. This means managing rest between movements, completing a big set and taking a controlled walk to the next station. Take a big breath and get mind right and begin next exercise. The initial set of 21 was broken 12/9 for both the handstands and overhead squats. The final set of handstands were broken 12/9 -- all other work was done unbroken,

10 minute AMRAP:
10 GHD
15 Push-ups (hand release)
10 GHD
30 Squats

3 Rounds + 7 GHD

A:  Strict Handstand Pushup Test
Max Strict Handstand Pushups
Rest 3:00
5 Sets of 30%
rest as needed between

B: Row Conditioning
On the Minute X 10 
15/12 Calorie Row
Rest 2:00
45/36 Calorie Row

Notes: Score for 'A' was 20 HSPU. Proceeded to do sets of 6 with approx. 2 minutes rest between. For the rowing piece, chose women's calories for OTM and men's calories for the single effort. OTM averaged :41 and 190m while the single piece was 2:43 and 677m.

12-9-6-3- reps for time of:
135-lb/95-lb snatches
1885-lb/115-lb bench presses

Notes: Intermediate scaling. The loads have been reduced so the athlete can complete each set of movements within 2 attempts per round. I scaled to 115/165 and was able to complete each round in 2 sets or less. The next time out try this at prescribed intermediate weights with same goal in mind.

Bike Conditioning
10:00 on
Rest 5:00
10:00 on

95/107 calories

Notes: Sandbagged the first 10:00, rather than warming up and hitting the first interval hard, I built my warmup into this interval. Should be at 110+ for each of these efforts.

A: Deadlift 3-3-3-3-3 reps

Before beginning this workout, establish a goal weight for the final set. Work backward from your goal weight in 10-to-20-lb. increments to establish a starting point. If technique breaks down, decrease the weight and eliminate the error before advancing.

235-255-275-295-305lbs 

B: Accessory Work
Single Arm DB Press 3x12 (35KB each arm)
Hollow Rocks + Hold 4X20+MAX

Gymnastics Conditioning
 12 minute alternating EMOM:
 Odd minutes – 30 seconds Handstand Hold (Wall Facing)
 Even minutes – 20 seconds Hollow Hold

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders
 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps

You MUST stop in between sets (the rope must stop).
 Once you miss at one level three times in a row, work back down the ladder.
 Notes: I did this with singles -- no misses. Total time was 6:06

5 rounds of:
 1 minute overhead hold (45-lb barbell)
 1 minute rest

A: Every :30 seconds for 10 minutes:
(1) Power Snatch @ 165lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 165lbs. If you cannot do 165lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 135lb with no misses.

B: 5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

4 rounds for time of:
30-cal. row
30 GHD sit-ups

Notes: This was done at a lower intensity and not for time. I did not have the leg drive on the rower thanks to yesterday's squats. Each row was 1:50-ish where I would normally get 30 cals in under 1:40. GHDs were broken 15/15 each round.

300 Squat Challenge

Chubb was hosting SQUATober this month. While I didn't do the challenge, I did come for the final day. Broke into 10 sets of 30 squats. This was the right amount -- was able to keep a fast pace on each round and minimize rest between each. Workout was done at they gym at Chubb.

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

95-115-135-155-165-175-185LBS.

10-round Tabata squat
   Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

Post number of squats completed, and time for each of the handstand attempts.

Squats: 111 reps
H1: 0:56
H2: 0:42
H3: 0:52

2017 Age Group Qualifier Event #4
2 rounds for time:
10 deadlifts, 225 lb.
20 strict handstand push-ups
30 front squats, 65 lb.

16:04
 
Notes: My heart rate got up much more so than I thought it would in this workout. DL were UB both rounds and HSPU and FSQT were broken into two sets. However, there was too much resting going on here. I red-lined pretty quickly and just could not get my heart rate to come down at all. I think 11:00 is a much more realistic goal for this workout.

7 rounds, on the 2 minute start interval
-2 deadlifts
-increase load across all sets

225-245-265-275-295-315(f)-315

5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

On the Air Assault Bike:
2 minutes Max Calories
2 minutes rest
1.5 minutes Max Calories
1.5 minutes rest
1 minute Max Calories
1 minute rest
30 Seconds Max Calories

Rest 5 minutes and repeat.

Notes: This was brutal -- lungs and legs were on fire.

Interval	Round 1	Round 2
2:00	31	30
1:30	24	23
1:00	17	17
0:30	10	10

Evil Annie
50-40-30-20-10 reps of: 
Double Unders (3:1 singles)
Evil Wheels (1:2)

For Total Time:
 30 calories bike/0:30 rest
 20 calories bike/0:20 rest
 10 calories bike/0:10 rest
 20 calories bike/0:20 rest
 30 calories bike/DONE

9:26

For Time:
50 G2OH, 25lb plate
75 hand release push-ups
100 air squats
2-mile bike

25:35

Notes: Workout was at the Y. This was written with the AAB in mind, used the Precor instead. Set the bike to level 10 -- 2 miles took approx. 8 minutes.

For Time:
70 Pistols
50 GHD sit-ups
30 DB overhead lunges (53)
100 handstand shoulder taps

19:41

Conditioning 
4 Round For Time:
21 Dumbbell Deadlifts (70)
15 Step-Ups (24)
9 Dumbbell Push Jerks (50)

19:04

Midline 
Accumulate 4:00 D-Ball Hold (80

Notes: The DB deadlifts were tougher than expected, I had hoped to go unbroken, but each set was split 11/10. The D-Ball hold was done with 25 & 30lb sand bell as well as 25lb plate. Held for 3:00, did 0:30 of battle ropes and then held for another 1:00.

5RFT:
5 handstand push-ups
10 burpees

10:02

3RDS:
25 v-ups
25 back extensions

Notes: This was a TOUGH workout. I wanted to sprint through the burpees each round knowing it was only 10, but I fell off on rounds 3&4. I need to get better at managing rest periods.

60 pistols, alternating
50 wall balls (15)
40 box jumps (24) - subbed step-ups for box jumps
30 deadlifts (135)
20 power cleans (135)
10 front squats (135)

“Death By Clean and Jerk”
-135# M/95# W With a continuously running clock, do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute... continuing as long as you are able.

Failed on round of 10 -- only pulled 8 reps.  Used women's weights.

For Time:
50-40-30-20-10 Calories
Schwinn Airdyne
Concept 2
Note: Workout was at West Chester YMCA. Bike and C2 were positioned next to one another on the track. The intent was to get off one machine and right to the next.

5 rounds:
10 DB front rack lunges
1 minute plank hold
10 DB front rack lunges
0:30 handstand hold

-then-

4 rounds:
0:30 hollow hold
15 sit-ups

Notes: Used 30lb sand bell in front rack position in lieu of DB.

Workout courtesy of EMOM of the Day.

12 Minute EMOM:
Odd: 10 calories assault bike
Even: 10 deadlifts
*Every 4 minutes add weight to the bar

1-4: 115lbs
5-8: 145lbs
9-12: 175lbs

Notes: Tried to finish the bike at 30-35 seconds. Deadlifts were easy and unbroken at this weight -- most sets were done under 20 seconds.

6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, AHAP unbroken
Max Strict Ring Dips (1-2 RIR)

The goal is to go UB on the KB carry. Aim to begin with at least 10 Dips or scale accordingly. “RIR” stands for “Reps in Reserve.” In other words, you should end the sets to 1 or 2 reps shy of failure. Scaled the Dips to the Matador due to availability. Best set was 9 reps and worst set was 7 reps.

This workout comes courtesy of  EMOM of the Day

With 55/35 DB:
EMOM 14:
5 right arm power snatch
5 right arm push press
5 left arm power snatch
5 left arm push press

Notes: Used 35lb DB. Rounds 1-7 & 13-14 were 5 reps per. Rounds 8-12 were 4 reps each. The 35lb DB afforded me 20-23 seconds of rest with each 5X set.

3 rounds for time of:
50 v-ups
25 strict handstand push-ups

Notes: Did not keep time for this effort. HSPU were done in three sets or less each round.

15-12-9 reps for time of:
115-lb. power cleans
115-lb. thrusters

8:28

A: 4 rounds:
30-second handstand hold
8 handstand push-ups
30-second handstand hold
*Rest as needed. Goal is to kick up and stay up through entire complex.

B: 2-minute AMRAP:
50-ft. kettlebell carry (53lb.)
Rest 2 minutes

C: 2-minute AMRAP:
Calories, C2
***
A: 30-6-11; 30-6-12; 30-6-5; 30-6-8
B: 8 laps
C: 38 calories (534m)

A: 5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

B: 2017 Team Series Event 3
For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.
Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

Notes: Scaled to 40 wall balls each round and women's weights for the cleans.

13:24 

Clean and Double Jerk
1-1-1-1-1-1-1

For Time:
10 Clean and Jerks (95/135#)
30/20 Calories, Assault Bike
10 Clean and Jerks (95/135#)

A: 180#
B: 4:14 @ 115# (30 cals)

For Time:
20-15-10-5
Power Snatch (85)
5-10-15-20
Weighted Sit-ups (30)

10:51

Notes: Used 30lb sand bell and anchored feet for the sit-ups

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

For Time:
25 deadlifts (275/185)
35 wall balls (20/14)
25 deadlifts
35 wall balls

Notes: Did this at Brandywine Y. Subbed 20lb slam balls for wall balls. Should have gone heavier on the deadlifts - maybe 225lbs. Goal was sub-10:00.

9:09

3 Rounds:
500m row
25 GHD sit-ups
25 back extensions

17:33

Notes: Pulled a 1:58/500m pace on all three rounds.

2 rounds for time of:
50 v-ups
25 strict handstand push-ups

2017 Team Series Event #7
For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of single-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat

Notes: Before starting this workout, warm up the back squat to about 75% of goal weight. During work period, work backwards in 5-10lb increments from goal weight to establish a starting point, allowing for 3 attempts during the 2-minute window.

HSPU 24 reps
Jump Rope 189 reps
Squat 285lbs

5 Minutes of:
Assault Bike, Max Calories

Rest 4 Minutes, then...

3 Minutes of:
Burpees, Max Reps

2017 Team Series Event 4
50-cal. row
50 toes-to-bars

5 Rounds; 1 minute on, 1 minute off
*Double KB Overhead Hold (26)

Notes: For the KB Overhead Hold, I spent 0:30 in a standing postion and 0:30 in the bottom of a squat.

15 minute AMRAP:
20 calories, assault bike
15 v-ups
6 hang cleans (140)

4 rounds + 11 calories

A: Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (185)
21 Box Jumps (24)

B: Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Power Clean + Power Clean + Push Jerk
Minute 1-3 – 135lb.
Minute 4-6 – 155lb.
Minute 7-9 –175lb.


Notes: All sets and reps were unbroken for conditioning piece. Row was 1:58/1:56/1:57 for each round. 

1. Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

2. Midline
For Quality:
21-18-15-12-9-6-3
v-ups
back extensions

Notes: Was at 11-12 calories for all rounds on rower.

 3 Rounds
75 Cal. Assault Bike
(30 secs on/30 secs off)
– rest 5 mins b/t rds –

Total Time: 31:55
R1: 7.32
R2: 7.09
R3: 7.14

1. In 10 minutes, build to a heavy 1 rep back squat
Rest 5 minutes, then:
As many back squats as possible in 2 minutes with 75% of today's heaviest lift.

*Bar has to remain on back the whole time and a consistent pace must be maintained for all 2 minutes.

A: 300lbs
B: 17 reps @ 225lbs

2. Handstand Push-up Test
Max Strict Handstand Push-ups

17 reps

For Time:
40 GHD sit-ups
50 KB swings (44)
60 Step-ups (24)
50 KB swings
40 GHD sit-ups

7 rounds for time:
Assault Bike 16 calories
Run 200 Meters
Rest 1 minutes between rounds

Notes: Run to stop sign and turn around. This was made worse by the 90-degree temps in late September. 

50 Calorie Row
25 HSPU
35 Calorie Row
17 HSPU
20 Calorie Row
10 HSPU

-then-

5 Rounds
10 Evil Wheels
15 Back Extenstions

Five Rounds
15 KB Snatches
15 V-Ups

For Time:
45 Calorie Assault Bike
30 Thrusters (40kg)

There is a 6 minute cap for this workout.

5:46

Notes: Finished on the bike at 3:05, thrusters were in three sets of ten. Used Rogue Ohio bar and 10kg training plates.

5 rounds for time of:
30-second L-sit hold
30-cal. row

Notes: Each round, accumulate a total of 30 seconds holding the L-sit. Used dip bars and held for 0:15 at a time.

A: Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

B: Midline
50 GHD Sit-Ups
50 Back Extensions
35 GHD Sit-Ups
35 Back Extensions
20 GHD Sit-Ups
20 Back Extensions

A: Used 135lb. for all sets. Took bar from the ground (clean & jerk) for each set. 
B: 11:28

Assault Bike Ladder 

1 minute on // 1 minute off

1 minute on // 50 seconds off

1 minute on // 40 seconds off

1 minute on // 30 seconds off

1 minute on // 20 seconds off

1 minute on // 10 seconds off

...then go back up the ladder until you finish with 1 minute on // 1 minute off // 1 minute on, done! 

Bike Conditioning
3 sets of:
(5 x 1:30 on Assault Bike, rest :15)
2 minute rest between sets

Deadlift
9-7-5-3

9: 250
7: 280
5: 300
3: 315 (2)

2015 Regional Event 6
5 rounds for time of:
25 calorie row
16 chest-to-bar pull-ups
9 strict handstand push-ups

Notes: Scaled C2B to hanging knee raises. Head must touch sandbell for each rep on HSPU. Row was approx. 385m each time out and between 1:30-1:33 each round.

10 minute AMRAP
30 double unders (3:1 singles)
15 kb snatch (35)

Notes: I had the worst headache when I woke up this morning and wasn't able to push. Changed course here and did 5 rounds of the workout at maybe 50% intensity. No time kept for the workout.

Core:
10 hollow rocks
10 v-ups
10 l-sit crunches
:10 hollow hold
75m d-ball carry (75)

-rest 1:00 and repeat for a total of four rounds

Hang Power Clean 3-3-3-3-3-3-3

Warm-up sets: 95-115-135lbs
Work Sets: 155-165-165-175-155-155-165lbs.

A: 15 min AMRAP
10 handstand push ups
15 v-ups
30yard d-ball lunges (30lbs)

3 rounds + 19 lunges

Notes: Carried 30lb sand bell on shoulder during lunges

B: 5 Rounds
10 Single Arm Up Right Rows (5 each arm)
10 Single Arm Shoulder Press (5 each arm)

Notes: Used EZ curl bar for accessory work (28lbs). This required some additional stability, especially on the shoulder presses. 

For Time:
9.11 kilometers on the assault bike

Note: This was my version of a 9/11 memorial WOD.

For Time:
5 deadlifts (230lbs)
20ft handstand walk
15 handstand push-ups
20ft handstand walk
5 deadlifts (230lbs)
20ft handstand walk
15 handstand push-ups
20ft handstand walk
5 deadlifts (230lbs)

10:37

Notes: This workout is adapted from 2017 Granite Games Down 'N' Back. Subbed 20 handstand shoulder taps for HS walk. Should have gone heavier on the deadlifts (250+).

For Time:
2000m Row

– Every minute complete –
death by handstand pushup until round of 5, then reset to 1 handstand pushup and climb ladder again. If unable to finish handstand pushup for that round, take penalty for next minute (no row or HSPU) and pick up with row and round of handstand pushup you failed.
Notes: This was TOUGH. Workout is aptly named True Grit. Took two penalties.

18:43.1

For Time:
1000 Meter Row
20 Bench Press (145)
40 GHD Sit-ups
750 Meter Row
15 Bench Press (145)
30 GHD Sit-ups
500 Meter Row
10 Bench Press (145)
20 GHD Sit-ups

27:42

Notes: Pulled at a 2:00/500m pace for all three efforts. Bench press was UB on sets of 15 and 10, broken 10/10 for first set. Tried to minimize rest on GHD.

3 rounds for time of:
50 v-ups
0:50 handstand hold

Note: This workout normally includes HSPU, subbed holds to satisfy the inversion challenge.

'Hot Tamale'
2 rounds:
5 power snatches (115)
5 handstand push-ups
3 rounds:
7 power snatches (95)
5 handstand push-ups
4 rounds:
9 power snatches (75)
5 handstand push-ups

Note: This workout comes courtesy of KSQ Crossfit.

AMRAP 7 minutes:
5 box jumps (24)
3 hang cleans (155)

7 rounds + 3 reps

E2M for 24 minutes:
12 handstand shoulder taps
0:10 frog hold

For Time:
27-21-15-9 reps of:
assault bike, calories
KB swings, 44lb.

10:57

3 Rounds:
50 Double Unders (2:1 singles)
200m d-ball carry (60)

Notes: Workout was at No Excuses. Carried Lowes bucket with sand to stop sign and back.

For Time:
40 v-ups
20 deadlifts (180)
30 v-ups
15 deadlifts
20 v-ups
10 deadlifts
10 v-ups
5 deadlifts

Notes: Workout was at No Excuses. No time kept as I was distracted by phone calls regarding work problem.

5 rounds (you go, I go or 1:1 work:rest)
15 calories assault bike
7 hang power cleans (118)

Round	Total Time	Bike
1	1:14	0:55
2	1:24	0:54
3	1:27	0:54
4	1:29	0:56
5	1:11	0:53