Catching Up

Tuesday WOD:

Snatch pulls-heavy load...5x3 rest 60
Back Squat...Tempo High...5x2 75% 1RM rest 60 secs...down quick-hold for 5-bounce and up

Then 4 time:
400m Run
3 rounds Barbell Complex
5 deadlifts
5 Hang power clean
5 Push Jerk
all @ 135#
400m Run
2 rounds of BB complex
400m Run
1 round BB complex
 Results

125 Power Snatch
185 Back Squat
Time: 16:45

Tough WOD again the second half wore me out...like the BB complex

Wednesday WOD

I did yesterdays Box WOD
After seeing so many people do mit I had to give it a try...shoulders were still tired from yesterday, but I went RX:
3 Rounds 4 Time
25 Box Jumps (24)
15 overhead lunges (45# plate)
10 Push Jerks @ 135#

I was good thru 1 and halfway thru round 2, but then yesterday caught up...had to go to one PC at a time...
Time: 15:13
Slower than I thought, think if I was in a class I would have pushed harder...

04/20/12 OUCH!

Okay so todays WOD was a beast!

Power Snatch:
60% x 3
70% x 2
75% x 2
80% x 2
85% x 1
3 Tmes rest 60-90 seconds

Clean&Jerk:
60% x 3
70% x 2
75% x 2
80% x 2
85% x 1
3 Times rest 60-90 seconds

Front Squat:
90% x1x4

Then:
3 rope climbs 15'
15 Ring Dips
30 KB snatchs
2 rope climb 15'
15 ring dips
20 KB snatchs
1 rope climb 15'
15 ring dips
10 KB snatchs

Results: TIRED

PS(70,80,85,92,97)
CJ(80,95,100,108,115)
FS (185)

The rest...12:50
Ring Dips were the worst...couldn't breath....GOOD TIMES!!!

Latest WOD's

Here are the last three WOD's I've done:

Tuesday:

Run 400m

3 rounds of Barbell complex:
5 deadlifts @ 135
5 power cleans @ 135
5 push jerks @ 135

Run 400m

2 rounds of Barbell complex

Run 400m

1 round of Barbell complex

Time: 16 mins

Ok this got the heart pumping....great WOD...like the intensity

Wednesday:

SWAT training day:

Jeff and I did the WOD for the team:

5 rounds
Run 400m
10 Pull ups
15 push ups
20 sit ups
20 air squats

Teams of two but each must complete all movements before moving on....great WOD...great training day.

Thursday:

Power Clean + Push Jerk: 3x1 @ 75% then 2x1 at 80%
rest 75 seconds between reps

Then
4 rounds of:
AMRAP handstand pushups
row 500m
rest 1:1

First set 135#'s
Second set 145#'s
then
9/2:25
8/2:45
7/2:40
6/2:39

Another great WOD...I was feeling yesterdays training so I came up a little short on the HSPU and my legs were sore as well so the rowing fell off fast...

I'm Back

So I got away from posting when the Games arrived....I need to get back at it...I have been letting myself go a little lately and I need to blog so I stay true... anyway...here are the last thrre WODs I did

Today:
In 10 mins find your 2RM push jerk (use box)
Plus
For Time:
50 squats
20 BB step ups
Run 400m

Results:
165# on the Jerks
and 2:57 for the rest

Friday:
5 sets of 3 1 and 1/4  front squat rest 90 sec

Plus
3 rounds for reps
1 minute max row for calories
rest 30 sec
1 minute burpees
rest 30 sec
1 minute max push press @ 75#'s

Results:
115,165,175,175,175

Round #1 56 (25-15-16)
Round #2 46 (18-12-16)
Round #3 42 (17-12-13)

The final one:
 Find 1RM power snatch
Plus
Every minute on the minute 5 thrusters at 115#

Result:
Power snatch was 115# I think I forgot to write it down...
I made to thru 7 rounds and failed on round 8..

Programming was good..I like the format and the intensity...I need to hit it hard and get back on track....