Monday 05.12.14


5 rounds for time of:
11 Front squats, 40 lbs
7 Burpee pull-ups (assist as needed)
400-meter run

*In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, who was killed during a firefight on May 11, 2007 in Baghdad, Iraq.

This is my favorite quote of all time from A League of Their Own.

no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol


  1. 22:29

    Great workout! So glad I woke up early and finished while it was still relatively cool out because this one would have been a killer in the afternoon sun. Hope everyone had a great mother's day!

  2. 27:40; real pull ups with a kip.

    Who made the AIR weigh 20 pounds?!

  3. 20:55
    36# squat
    Push-up burpee, jumping pull-up
    Treadmill @ 7mph

  4. Ran 4.5 miles

    Burpees with unassisted pull ups
    Ran 400 on treadmill

    Dripping sweat! Love it!

  5. 19:52. 115# back squats jumping pull ups. Short ab routine. Then RPM. Teaching body step tonight.

  6. I didn't feel very well today and I was running short on time, so I only did 3 rounds.

  7. 21:49
    40# FS
    Very assisted Burpee PUs
    200 JR singles

    1st day back after pucturing a whole in my shin while attempting box jumps on brick wall

  8. 15:43. 40lb squats, burpees but no pull-up.
    Runs on treadmill at 7.5 stopped clock between burpees and resetting treadmill each time

  9. 28:02 40#, separated burpees and pull-ups because bar too high, purple band

  10. 20:06
    65# squats
    The burpee pull-ups were more like burpee, step up on my box, then pull-up (skinny band assist on all)
    50 double-unders instead of running.

    I tried like the dickens to finish under 20, but alas, no.

  11. 21:03
    Burpee pull-ups unassisted but bar was low so not complete extension and control on the way down.

    Great quote!

  12. 22:56. 40# squats, burpees to jump asstd pullups. Normally use band but bupee to pullups & trying to wrangle my foot into band just was too much.

  13. 40# (miscalculated…need more)
    Jumping pull-ups, slow on way down
    200 jump ropes…it's raining

  14. 23:26 45lb front squats, regular burpees
    I felt like I had lead feet today. Getting used to the heat and 95 degree day at sea world yesterday has me feeling lethargic!

  15. Half mile warm up.

    15:23 as Rxd

    40lb FS

    No assist on pull ups

    400 meters on treadmill (I always leave the treadmill running so I just jump on and go.)

    Then ran 3 miles in 22:34.
    Half mile cool down.
    I was going to do Tuesdays WOD too, but didn't have the energy for more sprinting….

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