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

Five Rounds, For QUALITY:
30 handstand shoulder taps
10 toes to bar
10 db deadlifts (80) each db

Notes: Goal is quality of movement. Strive to go unbroken on each movement and each set. I did this workout at Kennett Y and had to go from one room to the next between handstands and toes to bar. Broke the T2B into two sets each round, handstands and deadlifts were unbroken each round. This one really tests your grip -- my forearms were on fire after this workout.

I am 21 days into the inversion challenge and have been doing shoulder taps each day of the challenge. My shoulders have been in a state of constant fatigue as a result.