WOD: October 2007 Archives

Back Squat
5-5-5-3-3-3

Janelle   45-65-85-95-115-135
Joe         95--15-135-185-205-225
Angie      65-85-95-100-105
Blake
Matt        45-95-115-115-115-115-115
Jason      205-225-245-275-285-295
Lisa         15-15-15-25-25-25

Shoulder Press
5-5-5-3-3-3

Janelle   45-55-65-75(1)-65-20-75(2)
Joe         95-105-115-120-125-135
Angie      45-55-55-60-60-65
Blake
Matt        45-65-95-105-110-110
Jason      115-125-135-135-150-160(2)
Lisa         25-25-25-25-25-25

3 rounds for time:
10 burpees
10 Kettlebell swings, 35(20)lbs
15 situps

Post weights used for each exercise and time to completion on the metabolic conditioning workout to comments.

5 rounds for time:
10 Power snatches, 95(65)lbs
15 pullups

Scores:
Lisa W   9:56     50lbs
Lisa P    10:16   15
Jamie     14:02   35
Jason     14:46   65
Joe         15:05   75
Janelle     9:17   35

Workout
5 rounds for time of:

10 deadlifts, 185 lbs (100 lbs)
30 situps

Bonus Round

Bottom to Bottom Tabata Squats

Scores:
Janelle   80lbs   7:20   12 tabata squats
Blake     180      7:10   10
Angie     95        7:28   3
Lisa W   100      5:45   14
Jamie      80      6:24   5
Jason      205    6:46   8
Lisa P     35      7:05   6

5 rounds for time:
10 Overhead squats, 95(65)lbs
15 Sumo deadlift high pull, same weight as OHS
20 Knees to elbows

Olympic lifting:
Work on Squat Cleans

1. As many kettlebell swings as you can do in 10 minutes

Rest 5 minutes

2. As many kettlebell deadlift high pulls as you can do in 10 minutes.

Post reps completed and weights used to comments.

Scores:
Joe   35lbs   175/160
Jason   55lbs   153/171
Lisa W   35lbs   150/200
Blake   55lbs      165/177
Jamie   20lbs      293/225
Angie   20lbs      274/275
Lisa      15lbs      238/220

For time:
10 pullups
20 squats
30 pushups
40 squats
50 situps
60 squats
50 double unders
40 squats
30 pushups
20 squats
10 pullups

Times:
Joe      10:35
Steve   14:26
Melanie   14:08
Janelle     9:55
Jamie      14:24
Lisa P      14:35
Angie       14:35
Ralph       14:35

4 rounds for time:
10 jumping situps
20 - 1 arm dumbbell push jerks, 15% Bodyweight (10 each arm)
20 ball slams, 20lb ball

A demo of jumping pullups can be seen on this video at the Performance Menu.  Its about 1/4 of the way in.

Times:
Melanie   15-15   10:10
Janelle     25-15   8:58
Steve      30-20    12:37
Blake      25-20    10:06
Lisa W    15-20    10:19
Lisa P     10-8      10:58
Angie      15-15   10:58
Jamie      15-15    11:57
Jason      30-20     11:15

Clean and Jerk

Warmup:
1 legged squats
Step Ups
Mobility Drills

Workout:
3-2-2-2-1-1-1

3 rounds for time:
Row 500m
21 Kettlebell swings, 55(35)lbs
12 squat thrusts (burpee, no pushup)

Times:
Melanie      13:18   35lbs
Steve          13:13  35lbs
Janelle         12:40 35lbs
Lisa P         14:23   20lbs
Lisa W         14:40   35lbs
Angie            14:09 35lbs
Blake            12:25 55lbs
Jason            12:08 55lbs
Jamie            13:20   20lbs

Every 2 minutes perform the following rep scheme.  Perform 10 rounds:
10 pullups
20 pushups
30 squats

If you finish in less than two minutes, use the remaining time to rest before the immediate start of the next two minutes.

Score is the number of rounds successfully completed.

If you are unable to finish a round, start over as soon as the buzzer signals the start of a new round.

Scores:
Janelle   10(ring rows, mod pushups)
Jamie      7(RR,mod pushups)
Jason      6
Lisa P   10(10 ring rows, 10 wall pushups, 20 squats)
Angie     7(RR, mod pushups)

30-20-10 for time:
Slamball, 20(15)lbs
Kettlebell swing, 55(35)lbs
Situps
Sumo deadlift high pull, 65(45)lbs

Janelle   9:10   15.35.35
Melanie   10:17   10.20.15
Blake      9:23      20.55.55
Jamie      9:15      15.20.35
Angie      9:45      15.35.35
Lisa W         10:48     15.35.35
Jason       12:29      20.55.55

Push Press
5-5-5-3-3-3

Results:
Jamie      40.60.65.70.70
Blake      95.105.115.125.135.145
Angie      50.60.60.65.70.80
Janelle     45.65.70.80.85.90
Jason      135.145.150.155.165.185

21-18-15-12-9-6-3 for time:
burpees
lunge steps

Times:
Janelle      8:58
Melanie      11:23
Jason        13:23
Lisa           11:20
Blake         11:57
Angie         12:52

7 rounds for time:
10 pullups
20 pushups
30 squats

6 rounds for time:
10 Dumbbell thrusters, 30(20)lbs
10 lateral jumps, 12" hurdle
10 slamballs, 20(15)lbs

Times:
Melanie      10-8"-10       9:45
Janelle        20-12"-15    8:40
Steve         15-8"-15      13:40
Jason         20-12"-20     9:45
Blake         25-12"-20      10:19
Angie         15-8"-15        10:22
Joe             20-12"-15      10:53

Ring Work

Practice:

• Ring supports
• Ring Dips
• Setting the False Grip
• False Grip Pullups
• Muscle Ups and Modified Muscle Ups
• Forward/Backward Pullthroughs
• Skin-the-cat pullthroughs
• L sits

For time
- 50 sumo deadlift high pulls, 45(30)lbs
- 3 rounds:
  25 pullups
   7 push jerks, 135(95)lbs

Times:
Lisa W      10:12      45/65 Ring Rows
Melanie     10:58      15/35 RR
Steve         10:06      45/95 RR
Janelle       9:47        30/50 RR
Angie         8:24        30/60 RR
Blake        10:03       45/95
Joe            11:15        45/85 RR
Jason        12:29        45/115

6 rounds for time:
25 squats
25 kettlebell swings, 55(35)lbs

Finish with 50 pushups.

Total time is the 6 rounds + pushups.

Times:
Melanie      10:25(15 squat, 15 swing, 25 bench pushups)
Janelle        15:24   35lbs
Jason         17:09    55lbs
Joe             17:15    35lbs
Angie          17:52   35lbs