Progression

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(Source: rumorsontheinternets)

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WOD 1/5/12

Workout:
10x Push-up +
30x Squat +
10x Push Press @ 2x 53# KB +
30x Lunge
15min AMRAP

AMRAP = 4 Rounds + 10x Push-up + 16x Squat

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WOD 1/4/12

Workout:
5x Squat Clean @ 135# +
10x Ball Slam @ 20#
7 Rounds

Time = 21:14
My first and second rounds were quick but then my back started to get extremely tight and brutally sore. I had to really break up the squat cleans but still finished. Hopefully this will just make my back stronger for the next go around.

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WOD 12/31/11

Workout:
10x Burpee +
10x Pull-up
5 Rounds @ 45# Vest
Then:
Run 5k (easy)

Purpee/Pull-up = 14:36, Run = 28:20

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WOD 1/3/12

Workout:
5x Burpee +
10x Pull-up +
15x Sit-up
20min AMRAP

AMRAP = 10 Rounds + 5x Burpee + 5x Pull-up

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WOD 1/2/12

Workout:
OHS @ 95# (10-9-8-7-6-5-4-3-2-1)+
Run 200m

Time = 20:12 (How fitting for the first workout of the new year…)

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WOD 12/30/11

Workout:
Deadlift @ 225# +
Ring Dip
21-15-9

Time = 7:55

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WOD 12/29/11

Workout:
Team 9k Row.
Three team members alternate rowing 500m sprints. The goal is to complete a 9k as quickly as possible. The distance is reset at the end of each 500m row as to not include the distance past the 500m. Transition times are included in the total.

Team Breakdown
Popiel = R1 1:42, R2 1:42, R3 1:48, R4 1:49, R5 1:48, R6 1:49
Torp = R1 1:46, R2 1:55, R3 1:57, R4 1:57, R5 1:55, R6 1:54
Me = R1 1:28, R2 1:43, R3 1:45, R4 1:49, R5 1:46, R6 1:37
Total = 39:05 (Includes transitions between members)

That 1:28 pretty much blew my legs out from the start. It was just a matter of hanging on the rest of the workout and not letting my legs seize during the rest periods.

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WOD 12/28/11

Workout:
3min AMRAP at each of the following stations.
Pull-up +
Sit-up +
Front Squat @ 95# +
Push-up +
Toes-to-Bar +
Broad Jump +
Push-Press @ 95# +
KB Swing @ 53# +
Lunge +
Thruster @ 95#

AMRAP = 358
I managed 33 pull-ups in a row during this wod! That’s a new PR! I should have held on longer but I think I got a little overly excited.