Monthly Archives: July 2013



Strength: 5 sets of 3 behind the neck push press + 1 overhead squat.
800m run
20 deadlifts 225/155
80 double unders
20 deadlifts 225/155
800m run

Scaling: 105# deadlift; singles

Score: 21:08

Despite being well-rested, my knee started hurting not even 400 meters into the first run. This is not good! I may have to break down and go to Airrosti for it. Boo!





Buy in 20 Burpees: then

  • 1000m row
  • 80 double unders
  • 60 push press 75/55
  • 40 toes to bar
  • 20 wallball shots 20/14

Scaling: DU attempts, 45#, leg raises

Score: 30:31

Ugh. I was off all last week because I was helping at our church’s VBS and on top of that we got a new puppy, so this was quite a WOD to come back to. I guess I could have just done singles and shaved quite a few minutes off my time, but if I don’t keep working on them, I’ll never get double unders. I did ok on toes to bar. Still need lots of work on those darn wallballs though.




12 min AMRAP

  • 3 thrusters, 3 kbs
  • 6 thrusters, 6 kbs
  • 9 thrusters, 9 kbs
  • 12 thrusters, 12 kbs
  • 15 thrusters, 15 kbs
  • 18 thrusters, 18 kbs
  • 21 thrusters, 21 kbs
  • increasing by 3 each round
  • 115/75 thrusters, 1.5/1pood kbs

Scaling: 55# thrusters, 10kg kettlebell

Score: 100

Wow, the heat really got to me on this one. I finished my round of 12’s and had to just stand and choke back the vom. 100 degrees and massive humidity. Texas summer is here and apparently I’m not at all ready. I need to hydrate WAY better. I’ve never been so close to puking in a WOD. Ugh.




Back squat: 20 reps “unbroken” as heavy as possible. 

Coach explained that we will do this every Monday for the next four weeks, so the goal is to find a good weight & see how you improve. I did 95# and it was pretty easy, so I need to increase next week. The class was so crowded that I did the WOD first. Next week I can hopefully do strength first because my legs were pretty shot after all those singles.


10 minute amrap

  • 30 double unders
  • 15 wall ball shots

Scaling: Singles

Score: 4 + 70 (singles)