Make-a-Wish

Performance

20 min AMRAP = 1+150
19 pullups
80 single unders
34 weighted situps @ 15 lbs
28 burpee box jumps @ 24"
5 deadlifts @ 185 lbs

1980 - Make-A-Wish was founded
A wish is granted every 34 min
More than 285,000 wishes granted

Nov 26 Workout

Strength

4 sets:
Rear-rack step-ups x 6/leg @ 80 lbs
Rest :30
Wide-stance good morning x 8 reps @ 80 lbs
Rest 1:00

Performance

2 rounds:

2 min AMRAP = 2 / 1+12
100m run (100m = 2 reps)
20 pike shoulder taps

2 min AMRAP = 2+5 / 2+3
10 kettlebell swings @ 53 lbs
7 dumbbell shoulder to overhead @ 40 lbs

Probably should have done lower db S2OH as I had trouble doing 7 unbroken after the first round.

Nov 25 Workout

Strength

1 1/4 front squat = 127 lbs

5 sets of 3 reps, building
3 @ 9t lbs
3 @ 105 lbs
3 @ 115 lbs
3 @ 125 lbs
3 @ 127 lbs

Performance

3 rounds = 4:53
15 wallballs @ 16 lbs
10 pullups

- Rest 3 min -

3 rounds = 9:21
15 kettlebell squat cleans @ 53 lbs
8 chest to bar pullups

Would probably go to 44 lb kb squat cleans next time.

Nov 24 Workout

Partner WOD

30 min AMRAP = 0 + 245
50 back squats @ 75 lbs
50 hand release pushups
10 rope walks
40 front squats @ 75 lbs
40 burpee over bar
8 rope walks
30 front squats @ 75 lbs
17 bench press @ 75 lbs

Partnered with Chris L.  Subbed 30 front squats for 30 overhead squats and 2 rope walks for every rope climb.

Thanksgiving Workout

Special workout at the high school track.

Groups of 3-4.  Split reps any way you want.

100 jumping jacks
100 lunges
100 jumping jacks
100 squats
100 jumping jacks
100 squats
100 jumping jacks
100 lunges
100 jumping jacks

* run after every 100 reps

Teamed up with Mike F, Sharon S, and Gallo A.

Nov 20 Workout

Endurance

Row intervals:
250m row @ 60-70%
Rest 1 min
250m row @ 70-80%
Rest 1 min
250m row @ 80-90%
Rest 2 min
250m row time trial = :55

Rest 3 min

5 rounds = 21:25

15 hand release pushups
20 situps
25 squats
then
50 cal assault

Nov 17 Workout

Deck of Cards

For time = 26:56

Hearts - toes to bar / hanging knee raises
Diamonds - hang power cleans @ 65 lbs
Spades - squats
Clubs - dumbbell floor press @ 25 lbs

Teamed with Jason B, Dan H, and Karen G.

Each team starts with a deck of cards on a box.  The first card is flipped over at the start of the workout, and each athlete must complete the number of reps on the card of the given movement.  Movement is based on suit.  The next card cannot be turned over until all teammates have completed the given movement and reps.

Nov 18 Workout

Endurance

8 min assault for total cals = 51

* Supposed to be with a partner, switching at the top of every minute.  I did it alone, resting every other minute.

2018 Derby Endurance WOD...kinda

3 rounds = 14:30

325m row

15 burpees over rower

80 single unders

Supposed to be with a partner so I halved all reps.

Roy Scaled

5 rounds = 21:55

15 deadlifts @ 135 lbs

20 box jumps @ 24"

20 pullups

145 pullups in 2 days!

Nov 11 Workout

Performance

3 rounds = 12:55

10 pike pushups

15 pullups

20 front rack dumbbell walking lunges @ 30 lbs

Nov 10 Workout

20 min AMRAP = 1 + 6

50 overhead squats @ 115 lbs

50 bar-facing burpees

50 cal row

50 bench press @ 115 lbs

*Every 2:00, complete 20 sandbag ground to overhead (50 lbs).  During the entire workout, the sandbag cannot touch the floor other than the ground to overhead reps.

Teamed with Rick W. And Danny W.  They did all the barbell work. Since I can't OHS over 95 lbs.  I attempted to do a majority of the sandbag and burpee work.

Nov 4 Workout

Strength

Tempo front squats = 125 lbs
4 sets of 2 reps @ 52X1, building

2 @ 95 lbs
2 @ 105 lbs
2 @ 115 lbs
2 @ 125 lbs

Performance

For time = 14:25

10-9-8-7-6-5-4-3-2-1
assault cals
shoulder to overhead @ 95 lbs

Nov 3 Workout

Partner WOD

For time = 21:33

50 cal row
100 medball situps @ 16 lbs
50 snatch @ 75 lbs
50 cal row
100 box jump overs @ 20"

*EMOM each athlete must do 1 wallwalk

Partnered with Amy S.  Which is why we were so fast.