Air Force WOD

did this instead of main site WOD (no rope to climb):

load a bar with 95#
20 thrusters
20 SDHP
20 push jerk
20 OHS (scaled to 45#)
20 front squats
do 4 burpees every minute during WOD

time: 14:51
60 burpees

set timer to beep every minute...pushed start, did 4 burpees and took off. This ended up being a creat met-con workout. Burpees so much harder each round. Cleaned weights off floor after each set of burpees. I knew OHS as Rx would be tough, but I tried to get 95# one time...failed. Dropped to 45# and repped them out pretty good. During the front squats, I cleaned it, put it on the rack, then picked it up with crossed arms EXCEPT for final 3 reps.

rest day burpees

though I'd see how my pacing was...never too early to think about April 10 and beating last year's time.

Set timer for 44 seconds and thought I'd keep a 10 burpee pace per interval. Started first interval and did 11 instead of 10...I must've been thinking 5 sets of 11. So I kept 11/interval pace and completed 5 of 11. Had some rest time each round except the last, hit the final hand clap right as the beeper sounded. 55 burpees in 3:40. Would've left me with 4:13 to do final 45 or 5.6 seconds/burpee

CFT

warmed up with daily burpees...9 on the minute for 6 minutes. Short and sweet!

warm up lifts: squats 3x225, press 1x135, deadlift 2x225,1x295

Squat: 275, 300f, 295f
Press: 140, 150f,145f
Deadlift 325,345,370f

I got the 295 squat up a little but hit a sticking point. Probably should've nailed a 285 or 290 on second set, but I got greedy.

Both press failure stuck at the same point...again should've done 145 first.

The 345 deadlift felt real good, so I jumped up to 370, which would've been a PR. Got the bar to mid thigh but was losing grip and let it down...so close!!

CFT today = 760 (275+140+345) no PR, but I tried!

5k

I've come to hate these things...especially on the treadmill.

did 53 burpees as warmup. set gymboss timer to beep every minute and did 6,6,6,5,5,5,5,5,10. Nine minutes - pretty easy day for the burpees.

5k on treadmill...started off at 7.1 MPH but got bored after about 4 minutes...walked a little then alternated minutes of run/walk. Walked at 3.7-3.9 and did runs of 8,9,10,11,12 MPH. Finised 5k in 27:33. Not my best time, by far, but my heart was racing!

Garrett

3 rounds:
75 squats
25 ring hspu
25 l pull ups

did squats with toes on carpet and heels on concrete to get more of a stretch.

ring hspu were done in a pike position, sometimes feet on the floor, sometimes on a chair, some off the back of the chair, some off a ladder. tried to keep my head down.

l pull ups all done strict (maybe a little movement towards the last few reps in each set) with alternating grips throughout.

time 30:07.

did today's burpees as a warmup with 4 done every minute, on the minute, for 13 minutes

thrusters and pull ups

5 rounds max reps of 2/3 bodyweight (110#) thrusters and pull ups:

14/31
11/24
10/25
9/23
10/21

totals: 54/124
avg: 10.8/24.8

burpees 5 pre WOD, 10 post WOD then 5 sets of 7 for time 20 sec rest b/t sets: 18.8, 20.3,20.7,22.1,22.1

over and out.

Linda

Deadlift = 250#
Clean = 125# (small bar, i think weighs 35#, with 45# bumpers...hang power clean)
Bench = 135# (rounds of 10,10,11,8,7,5+1help,3+1help,4,3,3)

Time: 23:21

used a hook grip on DL as much as possible. also varied grip (left palm up, right palm up, both down, etc) which I think helped save my grip for the cleans and improve time. shoulder a little irritated after 135# bench, probably should scale back again to 125# and increase reps like last time.

compare to other Lindas