WOD 1
EMOTM (20 Minutes)
5x5 @185
5x4 @205
10x3 @225
*I should have attempted 225x4 for at least5 ofmy 10 minutes working with that weight.
WOD 2
"Blake"
4 RFT
30 O.H. Lunges (45)
30 Box Jumps (25")
20 Wall Balls
10 HSPU
TIME 20:05
*I did this wod back in March of 2011, finished in 21:57 and used a 24" box and only did 26 O.H. Lunges. This wod always brings me to my knees. I suck at box jumps and the OH Lunge/ Box Jump combo was just too much to handle today.
Thursday, September 27, 2012
Wednesday, September 26, 2012
2011 Sectional WOD
Strength
Back work
WOD 1
10 Minutes EMOTM
:20 On/ :40 Recovery Pace
WOD 2
7 Minute AMRAP
Burpees
TOTAL 102
*I felt like an out of shape fat camp drop out during this wod! I ate a huge lunch and it messed me up bad. Lesson learned.
Back work
WOD 1
10 Minutes EMOTM
:20 On/ :40 Recovery Pace
WOD 2
7 Minute AMRAP
Burpees
TOTAL 102
*I felt like an out of shape fat camp drop out during this wod! I ate a huge lunch and it messed me up bad. Lesson learned.
Tuesday, September 25, 2012
Fran
Strength
Split Jerk
3x225
3x225
3x225
3x225
3x225
WOD 1
"Fran"
3:24
*I didn't break on my thrusters at all but broke on my set of 15 and 9 pull ups.
WOD 2
EMOTM
10 Minutes
4 Hang Squat Snatch (135)
*Mostly form work after doing Fran 20 minutes earlier. It was a great drill because I had to focus on my form due to muscle fatigue.
Split Jerk
3x225
3x225
3x225
3x225
3x225
WOD 1
"Fran"
3:24
*I didn't break on my thrusters at all but broke on my set of 15 and 9 pull ups.
WOD 2
EMOTM
10 Minutes
4 Hang Squat Snatch (135)
*Mostly form work after doing Fran 20 minutes earlier. It was a great drill because I had to focus on my form due to muscle fatigue.
Monday, September 24, 2012
Multiple WOD Monday
Strength
F.S.
10x135
10x185
8x225
6x275
2x305
2x305
2x305
WOD 1
4 RFT
5 Front Squats (235)
5 PHSPU
TIME 10:45
*Previous time was 11:53 on July 30, 2012. The front squats went much better than the previous time. I was able to perform each set unbroken. PHSU's did not go so well. I had to break on each set.
WOD 2
15 Minute TEAM AMRAP
Partner 1: 60 Yard Sled Push (400)
Partner 2: 5 Bar Muscle Ups/ 15 SDHP (70)
*Only count bar muscle ups and SDHP.
TOTAL 8 Rounds 5 Reps
WOD 3
For Time
21-15-9
Deadlift (225)
O.H. Squat (135)
TIME 6:30
*I can do this wod faster. I was exhausted. Sub 6 next time.
F.S.
10x135
10x185
8x225
6x275
2x305
2x305
2x305
WOD 1
4 RFT
5 Front Squats (235)
5 PHSPU
TIME 10:45
*Previous time was 11:53 on July 30, 2012. The front squats went much better than the previous time. I was able to perform each set unbroken. PHSU's did not go so well. I had to break on each set.
WOD 2
15 Minute TEAM AMRAP
Partner 1: 60 Yard Sled Push (400)
Partner 2: 5 Bar Muscle Ups/ 15 SDHP (70)
*Only count bar muscle ups and SDHP.
TOTAL 8 Rounds 5 Reps
WOD 3
For Time
21-15-9
Deadlift (225)
O.H. Squat (135)
TIME 6:30
*I can do this wod faster. I was exhausted. Sub 6 next time.
Sunday, September 23, 2012
5k Row
WOD 1
For Time
5k Row
TIME 18:09
*I messed with the damper here. Started at a 7 then 1,500 M in switched to a 10. I got burned out at that setting pretty fast and dropped to a 7 again. I was able to maintain a better pace at a 7 in the pong run.
For Time
5k Row
TIME 18:09
*I messed with the damper here. Started at a 7 then 1,500 M in switched to a 10. I got burned out at that setting pretty fast and dropped to a 7 again. I was able to maintain a better pace at a 7 in the pong run.
Friday, September 21, 2012
2010 Sectional WOD C+J AMRAP
WOD 1
5 Minute AMRAP
Squat Clean and Jerk (165)
TOTAL 27 Reps (54 Reps total)
*My old PR on this was 24 and I remember it being extremely difficult. This time the squat cleans felt easy and the shoulder to over head is what slowed me down. I didn't have wrist wraps and my wrists were not warmed up, I could have scored 30 if it were for sectionals!
Recovery WOD
2,500 M Row
5 Minute AMRAP
Squat Clean and Jerk (165)
TOTAL 27 Reps (54 Reps total)
*My old PR on this was 24 and I remember it being extremely difficult. This time the squat cleans felt easy and the shoulder to over head is what slowed me down. I didn't have wrist wraps and my wrists were not warmed up, I could have scored 30 if it were for sectionals!
Recovery WOD
2,500 M Row
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