Sept 8, 2014

4x w/ 90 sec rest b/t

A1) Bench press 4-6 @ 20X1
165x6, 185x5, 175x6, 185x2 165x2

A2) Strict Pull up - max reps
14 palms down, 7 left up, 7 right up, 4 both up

Cond -5 rounds for time:
10 HR push ups
20 53# kb swing
200m run
time:11:53

5 rounds for time, changed to AMRAP 20

Rx WOD was 5 rounds for time:
Run 200m
7 muscle ups
Run 200m
7 HSPU
Run 200m
30 sec L sit
Run 200m
20 pistols

I knew this would take a long time, probably longer than 1 hour, so I scaled to AMRAP 20 minutes:
200m run
5 muscle ups
200m run
5 HSPU (off 15# plates with nothing in between, not all the way to floor)
200m run
20 seconds L sit
200m run
20 pistols (using vertical bar to help with balance at bottom)

Got 2 rounds done in 20:54

5 rounds for time:

Run 200m
20 pull ups
Run 200m
20 push ups
Run 200m
20 sit ups
Run 200m
20 squats

My plan was to do it in 30 minutes (6 minutes per round). I figured I could get each exercise in 90 seconds. I'd probably take longer on sit ups and push ups, but I thought I could rep out pull ups and squats and make up for lost time. My runs were a little longer than 200m (210m exact) especially the runs before and after pull ups (240m) since I had to go from the garage door at the Depot to the pull ups bar(s). First round was 6:56 and I knew 30 was out of reach.

Finished Rx in 41:50. Just a long, grueling, WOD. None of the component were too hard, just long and tedious. This is a WOD where a partner could really help push!

Round times were 6:56, 8:09, 8:56, 9:02, 8:47
WOD totals: +/-4000m run (2.5miles), 100 pull ups, 100 push ups, 100 sit ups, 100 squats.

Rankel

8AM pre-work WOD @ the Depot...AMRAP 20 minute:

6 225# deadlift
7 burpee pull ups
10 53# kb swings
200m run

6 rounds at 20:00.11

round times: 2:53, 3:20, 3:19, 3:34, 3:50, 3:04

tough WOD. Seemed like just enough of each exercise to make it very taxing but allow me to keep moving. I slowed down on the burpee pull ups in about round 45. I started doing this with a pretty good, fluid rhythm moving burpee and jumping right into pull up. But after I got tired...I ended up doing a burpee, then jumping to the bar and kipping a pull up. KB swings were all unbroken buy very taxing.

I ran 5 laps around a 8x12 yd/m rectangle on the baseball side of the depot.

5 rounds for time:

5 muscle ups
10 135# power cleans (from the floor)
200m run (3 times around the interior of Depot baseball area)

as Rx 17:08

first set of M/U unbroken w/o letting go of the rings...about 25 seconds!

famous last words...

...once again, this looks easy! WRONG!

3 rounds for time:
50m walking lunges
100m broad jump
200m run

estimated distance on carpeted area of Depot from store room door to corner just past leg press machine as 30 feet, so I did...5x for lunges (150ft), 10x for broad jump (300ft) and .12 miles on treadmill.

time 20:53

broadjumps were hard work! probably could've done it quicker outside...treadmill takes a little while to get started. The football field would be a great place to do this one.

12 burpees for time after a little rest - 32.69.

Functional

2 rounds for time:
12 115# left hand suitcase deadlift
12 right hand 45# barbell press
30 45# virtual shovels (15 each hand)
100yd 54#kb carry
200m run
12 115# right hand suitcase deadlift
12 left hand 45# barbell press
200 yd 45# slosh pipe carry
10 tire flips
200m run

time 23:41

@ RHS track...Saturday AM