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

AMRAP 15 minutes

Warmed up with overhead squats...bar only and 95#.

WOD:
35# dumbbells
7 db burpees
7 squat cleans
7 push press

7 rounds plus 3 burpees


Tim Nathan kent

100 pull ups for time + 21,15,9

Today's a scheduled rest day, but since I took yesterday off, I searched through some CF Football WODs and decided to do a twofer.

WOD #1 - 100 pull ups for time. Decided to do each set to failure, recover as quickly as I could, then get back on the bar. Happy to say I started off with 41 unbroken, my new PR, then struggled hard to get the next 59. Sets and times at the end of each set:
41 1:21
12(53) 2:18
10(63) 3:01
11(74) 3:54
8 (82) 4:35
7 (89) 5:16
4 (93) 5:34
5 (98) 5:56
2(100) 6:08

WOD #2
21,15,9
45# db power cleans
burpees

time: 8:40

my grip was fried from the pull ups, making the pc pretty tough. I need to do a lot of work on my metcon...

Scaled WOD:

Foam roller and stretching to start WOD.  Used the bands to stretch wrists and ankle a la Mobility WOD.    Did a handstand hold and realized active shoulders are the key to not getting tired too soon.  Other days when I've done them, my shoulders and arms wear out too quickly.  When I keep my shoulders active, I'm not using my muscles as much to stay upside down.  Sometime I'll try HS holds and utilize the active shoulder and see what kind of times I can get.  I've got to beat my daughter in a handstand contest this summer...or at least make her work harder!!


Scaled back main site WOD over lunch hour, I did:

5 95# OHS
10 toes to bar
15 40# db squat cleans
20 double unders

started WOD doing 115# OHS, but felt a little tightness in my back, do I immediatley dropped down to 95# and re-started.  Felt good on OHS the rest of the way.  squat cleans took it out of me.  I probably would've been better to drop weight down, maybe even to 25# and keep moving, but it did feel good to get the full squat depth on the cleans.

Ended up doing 2 rounds in 7:19, the rested for about 3 minutes, and finished the 3rd round at the 15:35 mark.  End of WOD.

CF & CFF

5 rounds with dumbells, increase weight each round:

5 deadlift
5 cleans
5 squats
5 push press

35,40,45,60,65

I got 1 press and 2 fails @ 60#, then had to set them down. Got 3, set them down, and finished final rep. Got cleans at 65#, had to rest, got 3 presses, then 1 press, then 2 @45#.

CFF:
5 rounds
1 press 125#
1 strict pull up
1 press 125#
3 strict pull ups
1 press 125#
5 strict pull ups

started out doing shoulder press, ended up with "slight" push press
Round times: 1:04, 1:30, 1:31, 1:37, 1:40 = total 7:22
CFF totals 45 strict pull ups & 15 125# presses

50s for time

50 box jumps (I jumped on a stack of bumpers 24"+)
50 53# kb swings
50 sit ups
50 40# db hang power cleans
800m run (.5 miles on treadmill)
50 back extensions

time 20:42

times for each: jumps 2:22, swings 2:33, sit ups 2:51, cleans 4:20, 800m 5:11, back ext 3:25

did sets of 10 cleans then a little rest, run on TM took longer than on track or road due to set up of treadmill and a couple of walks during run

HSPU, cleans and L pull ups

I scaled WOD to 4 rounds for time:
10 HSPU
10 40# db hang squat cleans
10 L pull ups

Round 1: Rxd
Round 2: 6 HSPU & 8 band assisted HSPU
Round 3: 4 HSPU & 12 band assisted HSPU
Round 4: 11 band assisted HSPU; squat cleans were from the floor

time: 21:36

8 HSPU in first round were unbroken and strong. I felt fresh after 5 days rest (upper body).

dumbbell complex

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

35#
45#
50#
55# (reset after 1st press)
60# (reset after 1st, 3rd, and 4th press)

Reset=set the weight down. The presses were hard to get up. With the 60# on the third press, I was only able to lock out my left arm, so I concentrated more on my right arm on the next press and only got my right arm.

35# was easy. 45# was manageable, but I knew adding weight each time would be a challenge. Maybe I should've dropped down weight after "failing" on the 55#, but I wanted to get it done, even if it meant breaking it up.