Nightmare WOD

Walking Lunge 400 Meters

25 Thruster 135/75
50 Double-Squat Wall-Ball 20/14
75 C2B Pull-Ups

Walking Lunge 400 Meters

Partition the Thruster, Double-Squat Wall-Ball, C2B Pull-Ups, as needed. Start and finish with a 400 Meter Lunge. If you've got a ten pound vest, wear it.

Scaled to:
200m walking lunge

25 50# thrusters
50 14# single squat wallball
75 jumping c2b pullups

200m walking lunge

1:25:24

First Set of walking Lunges: 17:54
3 rounds of 15 pullups and 10 wall ball: 5:38, 4:49, 4:39
15 thrusters: 15:06
2 rounds of 15 pullups and 10 wallball: 4:25, 4:47
10 thrusters: approx 7 minutes
Second set of walking lunges: approx 21 minutes
(10 thrusters + walking lunges = 28:02)

OOOWWWWWWW

My knees were shaking like jack hammers by the time I finished my fist set of lunges. It made everything else very hard - particularly the thrusters. Ironically, I did the best wall ball I've done in months. The last round or so was pretty week, and probably not quite high enough, but the first three rounds were all very strong, and I was able to catch the ball on a lot of them, too. My knees were shaking so bad, I really don't know how I accomplished this.

My thrusters went exactly how I expected they would - poorly. Pretty much everyone just stood there looking at the bar wondering how they were going to manage to pick that thing up and squat down with it with barely functional knees. We all managed to struggle through them - though there were plenty of failed attempts, too.

My original plan was only to do 60% or 3 rounds worth of 5,10,15 breakdown. I'm not sure why I decided to finish out the bulk of the workout - maybe I just wanted to put off those last walking lunges a bit longer - but I figured I was already more than half way there - might as well finish it off.

I'll be shocked if I'm not viciously sore tomorrow.

Heavy, Dirty Thirty-one

Warmup: Row 500m, ME, 7 pushups, ... ?

WOD:
For time:

Thirty-One Push-Ups
Thirty-One Pull-Ups
Thirty-One Burpees
Thirty-One GI Janes
Thirty-One Jump Squats
Thirty-One Box Jumps 30"/26"
Thirty-One Double-Squat Wall-Ball 14"/10"
Thirty-One Deadlift 185#/135#
Thirty-One Goblet Squat 2.0P/1.5P
Thirty-One KB Swings 2.0P/1.5P

Your may perform the movements in any order, however once you have begun a movement, you cannot move on until that movement is finished.

Results:
My right knee is not happy with me, so I skipped the Jump Squats, Box Jumps, Wall Ball and Goblet Squats.

Exercise	Time	Elapsed
GI Jane	5:43	5:43
Push-ups	4:25	10:08
Deadlift: 5@115# , 26@95#	9:04	19:12
C2B Pull-ups (jumping)	14:40	33:52
Burpees	5:44	39:36
KB Swing - 1.25P - eye level	6:32	46:08

Comments:
Even at 60% of the total volume, this workout was pretty brutal - though i know my classmates who did the whole thing suffered quite a lot more than I did. I doubt I will be horribly sore in the next few days because of it.

The C2B pullups (obviously) were the real choke point here for me. I basically had to do them one at a time with 10 to 15 seconds rest in between each rep just waiting for my arms to recuperate, but every rep was fully chest to bar (or at least upper arm to bar - using an alternating grip, my left arm connects before my chest does, but it's the right height.)

I think there was a lot of transition time built into everything after the GI Janes, but particularly the deadlifts and the C2B pullups.

I had thought I would do the deadlifts at 115 - but after 5 reps at 115 it was clear it would take me all frickin day to do 31 reps at that weight (it took a long time to get 5 reps at 120 just a few days ago, so I'm not sure why I thought 115 would be ok) so I dropped it down to 95# where I could get sets of 2-4 at a go.

The KB swings were interesting - I usually managed to get them to at least eye level, and I was definitely getting all the weight up with my hip drive - the bell was totally weightless at the top of it's arc. It won't be long, i think, before I can get that 1.25 bell over my head.

Polly's Birthday Wod - 50% volume

WOD - only did 50% volume:
1x2400m run
2x12 c2b pull ups
3x8 2pd kettle bell swings
4x6 HSPU *subbed feet up on a box
6x4 reverse burpee *subbed regular burpees
8x3 Kettle bell snatch *used 8kg bell
12 x 2 muscle up *
24 x 100 meter sprint

Results and scaling:
40:35

12oom run
12 kip attempts - got 1 or 2 real pullups
12 kb swings - don't remember which bell - 1 or 1.25P (probably 1)
12 HSPU - with feet on a tall box - these felt better than they have in the recent past
12 regular burpees
12 KB snatch - 8kg
12 C2B jumping pull-ups - low box - chest touched bar on every rep, or it didn't count.
1200m run

Comments:
I had come to class prepared to do Cindy. I had bad shoes for all the running that was supposed to be in this workout. I decided to do 50%. at 50% this actually felt like a really good - not horribly brutal workout.

I started using an alternate grip for my pullups - both the kip attempts and the jumping C2B pullups, and it seems to really help. The jumping C2B were something of a revelation. I used a low enough box that it really had to work to pull the last few inches, and these felt closer to real pullups than subs I've done in the past. I ran out of them pretty quickly and I had to stop and wait a bunch for the muscles to recuperate enough to get the next rep, so I know I was working hard.