"DT"

This is a nasty hero wod:

"DT"
5 rnds for time:

12 deadlifts at 155 lbs
9 Hang power cleans at 155 lbs
6 Push Press at 155 lbs

Time:  10:45

I have no idea how this was for me, but is sucked.

Burpees, Squats, Pushups, and Wallballs

This is a week before a competition.  So, hard for two days and then slacking the rest of the week:

For time;

6 Burpees
30 Squats
6 Burpees
30 Push ups
6 Burpees
30 Wall balls
6 burpees
30 Wall balls
6 Bupees
30 Push ups
6 burpees
30 Squats

Time: 10:28


Wallballs need work.

Hansen

This was a great hero wod.

"Hansen"
5rnds for time:

30 KB Swings at 2 pood
30 Burpees
30 Situps

time:  27:53

The KB swings were really heavy because this was the first time I swung an actual 2 pood KB in a wod.  The burpees were harder than I thought.

Fran

I really do not like this workout:

"Fran"
21, 15, 9

Thrusters
Pullups

Time:  3:17

All pullups were butterflies.  I still can't do the 15 round of thrusters.

Rowing, Situps, Squats, Ring Dips, and DU's

I designed this wod and think it was a great way to finish the week.  

For time;

750m Row

30 sit ups

50 SDLHP’s at 45 lbs

30 Squats

25 SDLHP’s

30 Ring dips

100 Double unders

Time:  10:46 (I think)

The SDHP's were the sub for rowing.  With only two rowers at the box, we needed to compromise. 

Two couplets

Despite soreness:

For time:
15-10-5
Hang power cleans
Toes to bar

Rest 2 minutes

Then;

30-20-10
Push jerk
Sit ups

Times: 2:47 and 7:27

My push jerks at 135 lbs need work.

Josh

This wod is right up my alley:
Josh
21 overhead squats
42 pullups
15 overhead squats
30 pullups
9 overhead squats
18 pullups

Time: 5:31 PR

Back squats

This was a good heavy day top finish off the week.

Back squats
3, 3, 3, 3, 3

Weight: 275

This ties my old PR. Just did not have it in me to try 285. I probably could have got it.

Delta

I had a sick weekend, so I was not sure how I would perform tonight.

For time;

30 Wall balls
30 Burpees
30 Power cleans at 115 lbs
30 Push press at 115 lbs
30 Back squats at 115 lbs
30 Sumo deadlift high pulls at 115 lbs
30 Box jumps at 30 inches
30 Toes to bar

Time: 17:30

Apparently, that was a crushing time, so I am happy.

The Filthy Fifty

This was a good finish to the week.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees

Time: 23:29

Not to bad. I have been such above 25 minutes forever

Pullups, box jumps, kb swings

After a night off, I was interested in giving this one my all:

21, 15, 9

Pullups
Box jumps at 24 inches
Kb swings at 1.5 pood

Time: 4:04

Pretty good. I wanted to finish in less than 4 minutes.