Nicole

This is one of my favorites,

"Nicole"
AMRAP 20 min
400m run
Max effort Pullups

Pullup reps: 149: 45, 20, 15, 15, 16, 15, 17

I don't know if those reps are correct. I did not add them up. That's what I can remember. The max reps at 149 is correct. I tore in round two and could not butterfly anymore.

McGhee

This was brutal way to start the week and not a great wod for me:

"McGhee"
AMRAP 30 min

5 deadlifts at 275 lbs
13 hand release pushups
9 24 in box jumps

Rounds: 14

I felt like crap during this wod. But, I did all deadlifts unbroken.

Wall balls/Pullups/double unders

This was an awful way to finish the week.

For time:
50, 35, 20
Wall balls
Pullups
Double unders

Time: 14:something

I can't remember the exact time I finished.  But, it was under 15 minutes.

KB swings/Box Jimps/ring dips

This was a killer wod.

AMRAP 15 min

10 KB swings at 2 pood
10 24 in box jumps
10 ring dips

Rounds 9 plus 10 reps

I was happy with this. This wod killed me.

Monday's wod

I managed to post 2 quick wods today.

Wod #1

2 rnds for time:
400m run
20 DB push press at 45 lbs
25 KB high pulls at 2 pood

Time: 5:25

Wod # 2

5 rnds for time:

5 deadlifts at 275 lbs
10 burpees

Time: 6:11

I felt terrible tonight. 275 in a metcon is still really heavy.

Cleans/Pullups/Box Jumps

This was a variation of a signals wod from the Summer Sizzler Competition over the weekend.

3 rnds for Time:

7 deadlift/hang power cleans (155 lbs)
14 Pullups
21 Box Jumps (24 inches)

time:  6:29

Really happy with this time.

Run, SDHP, Sit-ups, Squats

This was a pretty good wod.  I created it.  It worked out just about as I planned.

4 rnds for time:

Run 400m
15 SDHP
20 Sit-ups
15 squats

Time:  11:42 (?)

It was in the latter half of the 12th minute.  I did everything unbroken, which was awesome.