Thursday, July 3, 2014

July 3 WOD: OH lunges


In 15 minutes, work up to a heavy set of:

Snatch pull + Hang snatch + Snatch

B. Metcon

Every 2 minutes on the minute for 5 sets (10 minutes):

16 overhead walking lunges (95/65#)

My score: 55# (snatch complex); 80 reps (45#)

Tuesday, July 1, 2014

July 1 WOD: Dead lifts and DUs

A. Strength: Dead lift

In 20 minutes, work up to a heavy single (85-90% of 1RM)

B. Metcon

EMOM 12 minutes:

Even: 5 dead lifts
Odd: 30 double unders

Our score was the total number of rounds we were able to complete. I missed two rounds of DUs.

My score: 185# (dead lift); 10 rounds (135#)

Monday, June 30, 2014

June 30 WOD: Bergeron beep test

A. Strength: Front Squat

5 sets of 2 reps:

Set 1 - 65%
Set 2 - 75%
Set 3 - 85%
Set 4 - 90%
Set 5 - 90%

B. Metcon

Bergeron Beep Test

EMOM as long as possible:

7 thrusters (75/55#)
7 pull ups
7 burpees

We'd already done this last February, and I remember it being super bad. I used the same scale I did last time (35# bar, jumping pull ups) and I did a wee bit better than last time.

My score: 100# (front squat); 2 + 4 burpees (35#; jumping pull ups)

Sunday, June 29, 2014

Good to go

I got these rips from last Friday's cleans and I was pleasantly surprised to see these heal in less than two days. Bactroban is a life saver. Now they're good to go!

Friday, June 27, 2014

June 27 WOD: Clean all you can


Take 15 minutes to work up to a 1RM power clean

B. Metcon

In 12 minutes, complete:

As many ladders as possible from 1 to 5 reps of hang power clean (65-75%)

One ladder is:
1 HPC; drop the bar and rest as needed
2 HPC; drop the bar and rest as needed
... etc. up to 5 HPC

If the bar is dropped before you achieve the number of reps needed to complete the set, you start from zero.

I didn't get a PR on my power clean but it felt sooo good to clean heavy again.

My score: 115# (power clean); 5+3 (75#)