10/14/2014

4 rounds:
DL 4-6 (280x6, 325x5,340x4,350x3)
20 seconds rest
max rep push ups @ 1010 (27,24,20,15)
Rest 3 minutes

conditioning 3 rounds:
3 MM (35# db) 13:43
15 box jump overs (30" rd 1, 24" rds 2-3)
30#slam ball on shoulder with 72#kb in opposite hand farmer carry
hold hollow hold while parter does MM and box jumps (rest during farmer carry)

9/16/2014

5x 
a1) power clean 1.1.1 (10 seconds b/t each)
a2) hollow hold - 20 seconds

155,165,175,155
just did 4 rounds.  175 was sloppy (legs spread too far out) so I dropped to 155.

conditioning:
AMRAP 4 minutes (4 rounds + 7 pull ups)
10 70# kb swings
10 pull ups
rest 4 minutes
AMRAP(4 rounds + 2 box jumps)
10 24" box jumps
10 HR push ups


at home in the evening, I did "Green Sally Up" squats with 75#

8/7

deadlift based on estimated 3RM (I used 345# for 3RM):
175x5
260x3
295x2
320x1

then go for real 3RM -  345...got it, it was all I wanted!

conditioning:
7 minute AMRAP:
7 24" box jump
7 burpees
7 70# kb swings

5 rounds + 3 burpees

Lumberjack 20

20 275# deadlift - 1:34

run 300m - 3:14
20kb 53# swings - 4:12
run 300m - 6:07
20 overhead squats (6 @ 115, 7 @ 95, 7 @ 75) - 13:15
run 300m -15:25
20 burpees - 17:02
run 300m - 19:15
20 chest to bar pull ups - 20:53
run 300m - 23:08
20 24" box jumps 24:43
run 300m - 26:52
20 45# db squat cleans -30:28
run 300m - 32:33

Open WOD 12.3

18 minutes:
15 24" box jumps
12 115# push press
9 toes to bar

total reps = 255

AMRAP 12 minutes

3 140# push press
5 33.5" box jumps

14 rounds + 3 push press and 2 box jumps

WOD totals: 45 push press, 72 box jumps


35' down and back...carry 45# bumper one way, drop it run back.  Each time you retrun to starting side, do burpees...2,4,6,8,10,8,6,4,2.  Total 10 round trips.  Time 4:51

‎2 minutes of work to get 30 total reps.  First minute minute do only 24" box jumps, second minute do only pull ups (first five each set must be strict).  Continue, without rest, until you can't get 30 reps.

My score was...box jumps/strict-kip:
25/5-0, 24/5-1, 22/5-3, 20/5-5, 19/5-6, 17/5-8, 13/5-8

Upon failure, rest one minute, then work 2 minutes to get 20 total reps.  First minute do only 95# thrusters, secon dminute, do only burpees.
95# thrusters/burpees:
6/13f

Legs were jello during thrusters...broke them down into 3 sets of 2, then didn't have enough in the tank to get the burpees done.

Thursday's WOD: 3 guys, a deck of cards, and some equipment.

Draw a card and do that number of reps of the given exercise based on the chart: stone=110# Atlas stone ground to shoulder; press = 95# shoulder press; GHD sit up = touch ground and pad; box jumps = 24" box jump; Jack=10 wall ball shots 20# 10', Q=30 second treadmill run 7mph @ max grade; K=10 53# kb swings, A=10 burpees. Final card drawn is an all play to make the exercises equal (18 each)


The WOD took us about 23 minutes to complete with one guy working at a time.  I ended up doing 20 stones, 29 presses, 19 GHD sit ups, 9 box jumps 20 wall ball, 10 kb swings, and 2 turns on the treadmill.  Cashed out with my 19 burpees for the day.

Fight Gone Bad

Did a group WOD at the Depot...2 heats, 12 people...good times!

my scores were:
24" box jumps 27,21,21
75# push press 35,24,22
rowing calories 13,11,10
20# 10' wall ball 15,10,12
... 75# high pulls 18,15,15
total = 269

PR is 283 with 20" box jumps, hoped to get 300, but I'm happy with this one.

Barber

Again Faster Competition Team WOD7
2 rounds for time:
15 HSPU
20 pull ups
25 30" box jumps
30 185# deadlift
35 burpees

round 1 Rx
round 2 got 3 HSPU, then subbed 2:1 pike push ups off box, I did 24 to make up for 12 HSPU

I messed up setting the clock and it stopped at 7 minutes, sometime near the end of round 1. Round 2 was done in 12:35, so I'm guessing 20-21 minutes total.

both sets of pull ups unbroken, everything else pieced together.

WODplethora

met at the Depot for 445AM WOD.

kettlebell work..3 rounds of: get ups, clean and press, snatch, swings, windmills. Alternated b/t 40# and 53# bell.

Finished up with 3 cycles of keg clean and press, tire flips, box jumps, sled push, & sledge hits.

No time or reps recorded.

for time:

Row 500 meters (1:44.5)
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps (bar dips with 2 small bands for assistance)
2 TGU 40# db (one each arm)
2 TGU 30# db (one each arm)

time: 25:20

jumping pull ups on cable crossover bar with one aerobic step for height.

TGUs very hard on my shoulder...didn't want to push it.

Tabata - Fight Gone Bad

FGB, Tabata Style, count lowest rep of each for score. I gamed this one, started at a decent pace and just wanted to maintain that score for each exercise. Finished with:

wallball 8,8,8,8,8,8,8,8
SDHP 7,7,7,7,7,7,7,7
24" box jump 7,7,7,7,7,7,7,7
Push press 8,8,8,8,8,8,8,8
row calories 5,5,5,5,5,5,5,5
score = 35
total reps 280

rowing was off time a little bit. I used the interval timer on the rower, but the 20 on time doesn't start until you pull, I got got progressively behind the gymboss timer. next time, I'll try to add one rep to each exercise.

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Rx...got started and knew immediately this was a bad one. I suck at squat cleans, but was determined to work on form and stay as strict as I could. After I got round of 18 done, I decided I was going to cap this thing at 30 minutes or finish, whichever came first. On the round of 15, I was doing a power clean, then changing grip to hold the bar with my thumbs and keeping my elbows as high as possible, the doing a front squat.

Deadlifts took a lot out of me.

Box jumps sucked! I did all rebound at bottom. Definite pause and full hip extension at top of all reps.

Bearcrawls sucked, too!!

Double unders weren't bad, all done unbroken.

WOD totals:200m bearcrawls, 59 95# squat cleans, 54 185# deadlift, 54 24" box jumps, 54 double unders

2011 Games WOD

20 calorie row :54
30 20# wall ball 2:50
20 toes to bar 4:11
30 box jumps 6:25
20 SDHP 115# 8:59
30 burpees 12:00
20 135# shoulder to OH 17:02
sled pull tire/yellow rope 24:07

WOD time 24:07

box jumps were done rebound on bottom...pause on the box
STO was press, jerk, split jerk, whatever was needed.
Sled pull distance unknown, just pulled until the rope was too sweaty to hang on to.

deadlift plus one

today's WOD was 3-3-3-3-3 deadlift. after a few sets to warm up, I did:
3-315
3-345 (don't think I kept as good of form as I should, so I dropped weight)
3-335 (arched back...dropped weight
1-315 (got one rep, back was tight,dropped to 225 for 2)
pulled few at 135# with straight...pretty tight, so I quit and stretched.

CAshed out with AMARP 15 minutes of:
wallball
toes to bar
24" box jump

7 full rounds plus 1 wall ball

Golden Gloves Fight Gone Bad

Today was the national FGB day. My shoulder feels a lot better, but is still a little sore. So, I adjusted fight gone bad to take care of my shoulder and compensate for the fact that I don't have a rower at home. I did 5 3-minute rounds, with each minute being much lighter weight. My rounds consisted of one minute of:
60# barbell push press
step jumps (bottom step in garage +/-10")
6# 10' wallball shots

scores were:
PP 40,41,29,36,34
jumps 54,52,48,52,41
wallball 26 25 23 22 25

score 648

that's a lot of reps. push presses got pretty hard, muscle failure, but felt OK on my shoulder. It was hard to keep going on the jumps...once I got off balance on a jump it was hard to stay going without stopping and resetting my feet. With the light weight ball, the wallballs were like doing air squats, but I had to stay in tempo with the ball.

WOD with a guest

John Davis was in town working at Marathon so we met up for a WOD. This was a homemade WOD that was supposed to shoulder friendly. I did:
500m run with 25# backpack and 64# sandbag then 1:30 work and :30 rest of each of the following..
90# front squat - 23
110# atlas stone shoulder - 8
Double unders - 70
24" box jumps - 25
500m weighted run

WOD time 16:51

5 rounds

40 double unders
30 box jumps 24"
20 53# kb swings

I did box jumps, no step ups.

Time 20:03

Filthy 50 failure!

50 of each of the following, for time:
24" box jumps
jumping pull ups (on bar a depot, a few inches jump to grab bar)
35# kb swings
walking lunges (knee kiss)
knees to elbows
45# push press
back extensions
20# wall ball
burpees
double unders

Got through first 7 exercises and 15 wall ball, then quit.    Worn out & back tight from back extensions.

time: 22:48