Thursday, August 23, 2012

WOD - August 23, 2012 (C2:W1) [Thr]

5:30am

WOD
1K Row
30 Muscle-ups
TIME = way too long....35mins+

5:00pm

Strength
Bench Press
1x5  @160#
1x5  @180#
1x11@205#

Split Jerk
1x5@135
1x3@155
1x3@155
1x3@175
1x1@185
1x1@205
1x1@215
1x1@225
1x1@235 **PR**
1x1@245 (Fail)

WOD
10-9-8-7-6-5-4-3-2-1 Reps for time
Med Ball Cleans (20#)
100M Run with Med Ball (only one run per round)

Wednesday, August 22, 2012

WOD - August 22, 2012 (C2:W1) [Wed]

5:30am

WOD
4 Rounds
15 Hang cleans (135#)
15 Burpees
200M Run
TIME = 14:45

5:00pm

WOD
21-15-9
Toes-to-bar
Box Jumps (30")
TIME = 3:38

GHD
3x15 GHD situps
3x15 Reverse Hypers

Tuesday, August 21, 2012

WOD - August 21, 2012 (C2:W1) [Tue]

5:00pm

Strength
1x5  @215#
1x5  @255#
1x11@285#

WOD
Tabata DU's
rest 1 min
AMRAP 3
Front squat (135#)
rest 1 min
AMRAP 2
abmats
rest 1 min
AMRAP 1
burpees
rest 1 min
1 mile run

Results
DU's = 25
FS's = 30
abmat = 76
burpees = 21
1 mile = 7:30

(subtract one second for each rep) = 4:58

Monday, August 20, 2012

WOD - August 20, 2012 (C2:W1) [Mon]

5:00pm

Strength

Military Press
1x5  @95#
1x5  @105#
1x10@120#  

WOD
"Isabel"
30 Reps Snatch (135#)
TIME = 4:39 *PR*

Wednesday, August 8, 2012

WOD - August 8, 2012 (C1:W3) [Wed]

Morning

Strength
Split Jerk
1x1@165#
1x1@175#
1x1@185#
1x1@195#
1x1@205#
1x1@215# (**PR**)
1x1@225# (**PR AGAIN!**) Very exciting for me to hold 225# overhead weighing in at 164.4# this morning.

MetCon
4 Rounds:
200M Run
9 Ring Rows
9 OHS (65#)
20 DU's
TIME = 7:17

Tuesday, August 7, 2012

WOD - August 7, 2012 (C1:W3) [Tue]

5:30am

Strength
Clean
1x5@150#
1x3@160# (Was supposed to be 170# but I fucked it up...too early!)
1x4@190#

MetCon
2k Row
50 Wall Balls
1K Row
35 Wall Balls
500M Row
20 Wall Balls
TIME = 21:30 Something

Monday, August 6, 2012

WOD - August 6, 2012 (C1:W3) [Mon]

5:00pm

Core
1a) 3x15 GHD Sit-ups
1b) 3x15 GHD Hip Extensions 

Strength
Back Squat
1x5@205#
1x3@230#
1x3@260#

Accessory
EMOM 5 min.
10 Front rack Lunges (135#)
then..
Tabata
Bottom to Bottom Air Squats

WOD - August 2, 2012

5:30am

Strength
Snatch
3x1@120
3x1@140
6x1@155 (Failed the last rep)



MOTHER FUCKIN FRONT SQUAT FRIDAYS!

5:30am

Strength
Front Squat
1x3@180#
1x3@190#
1x7@205#

Accessory Work

Front Squats! AGAIN
100 Reps@ 50% of 1RM (125#) for time
(each time you stop for rest you must do 25 DU's)

This was a killer especially on a Friday morning.

Wednesday, August 1, 2012

WOD - August 1, 2012 (Wed)

5:30am

WOD
Bear Complex@45#
Bear Complex@75#
Bear Complex@95#
Bear Complex@115#
Bear Complex@135#

1 Bear Complex =
7 sets of the the sequence:
-Power Clean
-Front Squat
-Push-Press
-Back Squat
-Push-Press

Chash-out:
1k Row


Tuesday, July 31, 2012

WOD - July 31, 2012 (Tues)

5:30am

Strength 
Squat Clean
3x1@140#
3x1@160#
4x1@180#

WOD
7 Rounds:
3 Weighted Pull-Ups (45#)
3 Strict Pull-ups
7 Kipping Pull-ups
Rest 90 seconds

Cash-Out
5 Rounds for time
20 yard shuttle run
rest 15 seconds



                       Just ordered these beauties last night!


WOD - July 30, 2012 (Mon)

5:30am
Strength
Back Squat
1x3@190#
1x3@220#
1x6@245#

Recovery Row
3 Rounds
500M Row
1 min Rest
TIME = 7:36.4

GHD Work
3x12 GHD Sit-ups
3x12 GHR


5:00pm
MetCon
"Karen"
150 Wall balls for Time
TIME = 7:24 (**PR**)
Then...
"Annie"
50-40-30-20-10
DU's
Ab Mats
TIME = 7:07

Sunday, July 29, 2012

WOD - July 29, 2012 (Sun)

10:30am

Strength
1x1@135#
1x1@145#
1x1@155#
1x1@165#
1x1@175#
1x1@185# (FAIL)
1x1@185# (**PR**)

Conditioning 
2k Row for time
TIME = 8:18

WOD - July 28, 2012 (Sat)

10:30am

MetCon
Partner WOD
20 min AMRAP
10 Thrusters (95#)
10 Burpees
10 Box Jumps (24")
10 KBS (2 Pood)
300M Heavy Bag Carry (Shit felt like 150#)
ROUNDS COMPLETED = 5+26 (Greg and I evenly split this one)

Friday, July 27, 2012

WOD - July 27, 2012 (FrI)

5:30am

Strength
Front Squat Friday
1x5@145#
1x5@165#
1x6@190#

This is the end of week one doing the Wendler 5/3/1 Strength program

GHD
1a) 3x20 GHD sit-up rest - rest 60 sec.
1b) 3x20 Back extension - rest 60 sec.

5:00pm

MetCon
20min AMRAP
400m Run
Rest 90 sec.
Rounds = 8 (20:24)

Thursday, July 26, 2012

WOD - July 26, 2012 (Thurs)

5:30am

Strength
Bench Press
1x1@225#
1x1@235#
1x1@245#
1x1@255#
1x1@265# (Old PR.. Easy)
1x1@275# (Spotter touched the bar but I think I would have got it if he had not... I won't count as a new PR)

MetCon
10-9-8-7-6-5-4-3-2-1
HRPU
GHD Sit-ups
TIME = 4:00

Wednesday, July 25, 2012

WOD July 25, 2012 (Wed)

5:30am 

Strength
Squat Snatch
5x1@110#
5x1@125#
5x1@140# (failed the last one but redid it and got it)

5:00pm

Very excited for this one today. The last time I did "Fran" was 6 months ago with a time of 4:20(PR)

MetCon
"Fran"
21-15-9 Reps
Thrusters (95#)
Pull-ups
Time = 3:42 (**NEW PR**)

Cash Out
1 mile run
1a) 3x12 GHD
1b) 3x15 GHD sit-ups


My goal was 3:30 but I am happy with this time



DINNER


WOD July 24, 2012 (Tue)

4:30pm 

Strength
Squat cleans
5x1@135#
5x1@145#
5x1@165#

5:00pm

Metcon
30 Wall balls (20#)
30 KBS (1.5 Pood)
30 Walking Lunges
30 HRPU
30 Box Jumps (24")
30 DU's
30 Burpees
30 Ab Mats
30 Air Squats
30 Cal Row
Time = 11:34


WOD - July 23, 2012 (Mon)

4:30pm

Strength

Back Squat
1x5@175#
1x5@200#
1x5@225#

Deadlift
1x5@225#
1x3@275#
1x3@315#
1x3@315#
1x1@335#
1x1@345#
1x1@355#  -- failed...no belt :(

MetCon
3 Rounds for time of
9 Bar Roll-outs
6 Burpee Bar Jumps
3 DeadLifts at 80% of max (275#)
TIME = 3:50 somthing I think