Warm up -
Box Squats (speed)
160 x 2 x 7 Pr.

Sumo deadlift on a 2” lift. (speed)
235 x 2 x 7 Pr.

Skunk Works with DD, Gonzo and I

AMRAP in 20 min.
“Cindy’s a Bear”
3 Bear Complex #95
3 Rounds of Cindy

5 rounds + bear

Cash out - 3x
3 P-bar pull overs
3 Weighted pull ups
5 Ice cream makers

Brand X

Buy in: (3x) Bear Crawl-> 5 T-Push ups-> 5 Squats-> 3 Cartwheels-> 3 Vaults

WOD: “Cindy is a Bear” AMRAP 20 MIN
            3 Bear Complex #95 as R’xd
            3 Rounds of “Cindy”

5 Push ups and 15 Squats from getting my 5th Round…..

Cash out: Max Thrusters #45 (25)
                Max Sit ups (205)

Thursday
6x2 low bar box squats 50% max (135#)
6x2 high bar back squats 50% max (135#)
Ice makers progression
Tabata sit-ups: 19

Friday
12 sets of 1 HPS, 2 HSS at 50% (75#)
5 sets of AMRAP OHS at 70% (105#)
12x2 Bench press at 50% (135#)

Puppies:
Four rounds for time of:
Row 250 meters
45 pound Power clean, 10 reps
45 pound Thruster, 10 reps

18:40 needed some extra rest in the last 2 rounds of thrusters

WOD 100211

Pack of puppies:
Five rounds for time of:
Row 500 meters
65 pound Power clean, 12 reps
20 pound Thruster, 15 reps

BUY-IN:  3x15 CFWU (3x10 dips and pull-ups)

WOD:  24:10

CASH-OUT:  20-minutes of easy jogging, stairs and 10 burpees at the end

Once again, this WOD kicked my ass, but in a good way.  This was truly an aerobic workout, hence the pathetic (in XF standards) warm-down!  I started out trying to do 45# thrusters but I quickly switched to a 20# bar.  My buddy and I thought that the puppies weren’t enough, hence the cross-scaling today.  He put it best:  “If I’m not dreading the WOD, then it’s probably not enough.”  I’m dreading it now!

I’m thinking that this would be a great warm-up, albeit scaled wayyyyyy down, know what I mean?

BeatrixKiddo - 12 February 2010 07:27 AM

CFWU minus pullups, 5-10 reps
stretching out shoulders

WOD: “Stephen”
Puppies:
20-15-10-5 rep rounds of:
Sit-up
Back extension
Knees to elbow (all strict)
45 pound Stiff legged deadlift

18:55

Everything flowed besides the KTE.  Could go up in stiff legged deadlift next time.

RIP Stephen.

Cashout: 1 round max strict pullups, 20 GHD situps, 1000m row

Sweet bid in the profile pic, Beatrixkiddo!  Did you get the D?  This is from a fellow ultimate player!

Sebbie

Catnog - 12 February 2010 12:39 PM

This will be my last week of working days , forever . Instead of doing the WOD at 4 or 5 pm I will now be doing early morning or afternoon WOD . Not sire how this will effect me . Anyone else ever made this change ? Right now my body expects it around 5 pm . Thisay just fall under constantly varied .

i LOVE LOVE LOVE my 6 am WODs.  i switched things up to the morning routine years ago and i would never go back.