Monday's WOD

As many rounds in 20 minutes of:

Power clean and jerk, 60% bodyweight

100 jump ropes

10 pullups

I finished 4 rounds, minus the last 10 pull ups. This was a pretty tough one, evidenced by this photo on the left.

We followed it up with:

50 box jumps, 24" box

400m walk, carrying 45# plate overhead

15 burpees

400m run

50 squats

15 push ups

Fran

21-15-9

95# thrusters

Pull ups

Time - 8:57

Considering I did no jumping pull ups, this is significantly better than my last effort at Fran. But, I'm still essentially doing dead hangs since I don't have a good kip going. If I did, I think I'd have shaved at least 2:30 off this time as my thrusters were pretty good.

We followed up with:

100 ft. broadjumps

100 ft. walking lunges

21 wall balls

21 push ups

21 ball slams, 20#

100 ft. ball throw and sprints, 20#

21 back extensions

Rest Day?

500m row

30 thursters, 95#

20 KB swings, 1.5 pood

10 sit ups

400m run

10 thrusters, 95#

20 KB swings, 1.5 pood

30 sit ups

500m row

Time - 17:02

400m run

75 sit ups

400m run

50 squats

400m run

25 pull ups

400m run

10 push ups

Jerks

3-3-3-3-3 push jerks

145#

155#

165#

175# (f)

175#

175# (2 reps)

3 rounds

10 reps, 115# front squat

10 reps, 205# deadlift

10 reps, 135# push press

10 reps, 1.5 pood KB swing

10 situps

Filthy fifty

50 box jumps, 24" box

50 jumping pull ups

50 KB swings, 1 pood

50 walking lunges

50 knees to elbows

50 push press, 45#

50 back extensions

50 wall ball shots, 20#

50 burpees

50 double unders

Time - 38:10

Once again, I was killed by the burpees, knees to elbows and double unders (though the latter are getting better). I had to break up the wall balls some too. It was also HOT.

Partners

Complete the following with a partner, splitting the reps evenly. Both do the run.

3 rounds

40 overhead squats, 45#

50 pull ups

60 box jumps, 24"

70 double unders

400m run

A metcon breather

7 rounds of:

7 burpees

7 24" box jumps

2 min. rest

7 rounds of:

7 pull ups

7 20# wall balls

2 min rest.

7 rounds of:

7 thrusters, 45# barbell

7 push ups

More strength

Deadlifts

5-5-5-5-5

315#-315#-315#-315#-325#

2 rounds

30 squats

30 sit ups

30 double unders

400m run

15 pull ups

15 burpees

Strength (Rest) Day

5 rounds

10 deadlifts, 225#

10 hang cleans, 125#

10 push presses, #135

10 weighted sit ups (on GHD), #14 medicine ball

A Little Burned

4 rounds for time

400m run

50 squats

Time - 15:24

We followed up with the following:

3 rounds

10 ring push ups

10 single arm kettlebell swings

10 pull ups

10 sit ups

10 double unders

Saturday's WOD

As many rounds in 30 minutes of:

12 walking lunges

15 sit-ups

15 back extensions

5 muscle ups

I got 8 rounds, 2 with the sit-ups on the GHD, and all but 2 with the back extensions on the GHD. The muscle-ups were assisted with a box, and slowed me down the most.

We finished with the following:

20 20# ball slams

100 ft. 14# ball throw and sprint

20 box jumps

20 sit-ups

20 DB press (50#)

20 burpees

Fireman appreciation day

800m run

50 sit-ups

21 sledgehammer tire hits

100 ft. tire pull

3 rope climbs

200m waiters walk (1 / 1.5 pood)

400m run

Time - 18:23

I think I'm forgetting an element or two from that workout. We followed up with some ab work:

2 rounds

5 push-ups between each exercise, rest only between rounds

30 second ball hang, 14#

Knees-to-elbows

Flutter kicks

Front plank

Wall ball crunches (ball between ankles)

Side plank

Atomic sit-ups

Side plank

Total

275# back squat

135# shoulder press

365# deadlift

I still haven't been able to get the 385# deadlift I hit about a month ago. Also, Andy called me out (properly) on my shoulder press since I was doing a bit of a push on the unrack. My shoulder is feeling better, the last few days, so I think my max is more like #145 (down from the PR of 155#, which I'm assuming I was cheating on).

Total: 775

I participated in the evening class too, which had two metcon workouts:

200m run

21 kettlebell swings (1.5 pood)

21 push-ups

21 kettle-bell swings (1.5 pood)

21 sit-ups

21 ?

21?

21?

Time - 10:24

As you can see, I forgot several of the elements (and listed ones were not in that order). I need to post the day of the workout before I forget what we did!

50 double-unders

50 sit-ups

40 double-unders

40 box-jumps (don't remember for sure)

30 double-unders

30 burpees

20 double-unders

20 knees-to-elbows

10 decline push-ups (HSPUs Rx'd)

10 double-unders

1 rope climb

Time - 26:53

I'm just killed by the double unders. Once I get those, my times should go down quite a bit.

Game Day

5 rounds for time of:

#275 deadlift, 5 reps

10 burpees

Total time: 9:23

Shoulder work

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

115/125 (f)/125/135/145

125/135/145/155/165

135 (5)/145 (5) /155 (3) /165 (2) /175 (2)

I felt pretty weak when I started, probably due to a lingering sore shoulder. This manifested itself in a failed attempt on the shoulder press at 125 lbs., well below my max of 155 lbs. I felt better towards the end, though, and did get a rep at 145 lbs.

The push jerks felt good though. I think I should be able to break 200 lbs. soon on those. Mainly, I'm still trying to get the form correct, and I think I'll get a nice boost in weight once I do.