Team WOD at RHS

WOD with Tim, Mike Richart, and John Ireland.

3 rounds as a team:

Run 800m Indian style
then as a team, pick up 2 sandbags (50# and 64#) and complete:
21,15,9 rope climb (attached to practice goal post)
42, 30, 18 ground to overhead (125# uneven by 10#)
63, 45, 27 dead lift
84, 60, 36 box jumps

Sandbags can not touch the ground until all reps are completed.

first round, did 21, 42,63,84...2nd round did 15,30,45,60...

I didn't do any deadlifts until last round and did 12. Most of the box jumps were done as box steps while holding the sandbags.

AMRAP 20 minutes

10 20# wall ball shots
10 GHD sit ups
10 back extensions

10 rounds plus 10 shots, 10 sit ups, and 3 back extensions

round times: 1:45, 1:47, 1:46, 1:52, 1:48, 1:58, 1:56, 1:52, 1:44, 1:57, 1:35 (partial)

As Rx. Had 4 missed wall ball shots (3 in the first round) that required do-overs.

5k

breezy day 50f with winds 12-18 mph. Run west out of driveway around circle, then out of neighborhood, on Highland to Argus, Rustic, Walters, Mefford, Argus, Highland, a few yards before Jackson St.

Felt like I was running pretty good, picked up the pace on the last stretch. Didn't look at my watch at all during the run. Thought I was close a PR...today's time 24:15, my PR is 22:50.

I guess running hard it what it's all about, but I sure hoped for a better time!

AMRAP 20 minutes:

10 95# snatch
10 ring dips
10 KTE

went for squat depth on snatch. Most were caught in a partial squat then a squat to correct depth. rings dips below parallel and KTE full range of motion.

4 rounds plus 5 snatchs

rounds 1 & 2 95#, rounds 3,4,&5 85#.

10 rounds...

1 155# clean and jerk/press
5 pull ups
10 push ups
15 squats

time: 13:58

round times :54, 1:59, 3:11, 4:26, 5:52, 7:26, 8:58, 10:38, 12:12, 13:58

final round clean and jerk didn't get locked out (got it overhead and close, but not quite) so I cleaned it again, but had nothing in the tank to jerk/press it out.

Great WOD with Jared at the Depot

Deadlift and OHS

21-15-9 of 225# deadlift and 95# OHS

21 - DL unbroken, OHS 8/6/6/1
15 - DL 3/3/6/3, OHS 8/7
9 - DL unbroken, OHS 1/4/4

time 14:23 (21 - 5:53, 15 - 5:29, 9 - 4:01)

I was a little worried when I warmed up and struggled with a 95# OHS. Big difference when I kept my concentration and form vs. when I didn't.

A little tired today (got up too early this AM) but ended up being a great WOD!

Wall ball and pull ups

7 rounds for time:
10 20# wall ball shots
10 pull ups

time 7:21
round times :50, :55, :56, 1:13, 1:20, 1:05, 1:02

short and intense. great WOD. had 2 wall ball shots miss the wall and didn't count, just lost concentration. broke shots into sets of 6-4 three times.