Filed under: WOD
Split jerk: 1-1-1-1-1-1-1
Met con – four rounds:
10 kb swings (70/53)
10 pull ups
200m run
SJ: maxed at 175# (pr)
Met con: 8:36 rx’d
Back Squat 5×3
Four rounds: 10 burpees, 30 double unders
Back squat: 185-195-195-195-195
Metcon: 5:07 rx’d.
I thought I was squatting 205, but apparently can’t do math — wish I’d tried to go up, I’d like to get over 200.
General goals and current maxes:
– Deadlift 2x bw (320#) – 305#
– Squat 1.5x bw (240#) – 195#
– Bench 1x bw (160#) – ????
– OHS 1x bw (160#) – 135#
Good to have goals.
Filed under: WOD
Sold my grandmother’s house today. Back at patriot.
3×5 OHS
Row 3x500m, rest as needed
115/125/135 on OHS (new pr by a lot)
1:48 / 1:44 / 1:43 on rows
Today
Warmup: on the minute for 10 minutes,
3 hang squat snatches
3 strict pull ups
3 sit ups
WOD: 3-3-3-3-3 OHS
Metcon: Row 2k
Performance
WOD: 95-105-115-115-125 (x1, PR)
Metcon: 8:01.2 (PR)
Filed under: WOD
After a long hiatus, I went back to the gym today. Lots of shit going on. Working through it.
Today
Warmup: 8x on the minute,
5 Overhead Squats
5 Hollow Rocks
5 Push Presses
working up from PVC to 45 # bar
WOD: 1-1-1-1-1-1-1-1 Press
115-105-105-115-105-105-115-115
Metcon: 4x 150m row sprints.
26.6 / 26.2 / 27.2 / 28.1
warm up:
red line
then, every minute for 13 minutes:
– 2 snatch balance (45#)
– 3 scarecrow (45#)
– 5 push ups
Wod:
10 min to work up to max height box jump
Metcon:
AMRAP in 15 minutes,
5 strict pull ups
7 push press @ 65% BW
9 knees to elbows
–
Very proud of the box jumps: 50.5″. I crashed on 53.5″ and have some bruises to prove it. The metcon was a killer — 6 rounds + 10 reps, with an 85# bar and some knees to armpits at the end — but I felt good about it.
Filed under: WOD
Squat Clean: 2-2-2-2-2
Metcon
3 squat clean thrusters (120/85)
5 CTB pull ups
7 burpees
Did the cleans with 115#
Metcon in 5:02 with 85# bar and regular pull ups
Filed under: WOD
warmup:
12 minutes on the minute
– 3 clusters
– 5 push ups
– 2 barbell roll outs
WOD
3x max strict pull ups, resting 1-2 minutes between sets
AMRAP in 12 min:
– 30 double unders
– 20 kb swings (1 pood)
– 5 ring dips
pullups: 7-7-4
metcon: 4 rounds + 14 double unders. My first two rounds I only did 20 double unders.
Filed under: WOD
Max height box jumps – 43″
I think I could have gone up another couple of inches, but ran out of time.
Metcon: 3 rounds of 4 minutes, 3 min rest in between:
A: 5 ctb pullups, 5 24″ box jumps
B: 10 burpees, 15 65# push press
C: 10 65# OHS, 25 double unders
Total of 174 reps.
Filed under: WOD
Travel WOD: Warmed up with a short red-line-style activity, then capacity building on pull ups and push ups (4/4×5, all nice and slow), then:
21-15-9
35 # dumbbell swings
36″ box jumps
about 3:30. Those box jumps were killer! I should have upped the weight on the dumbbell swings though – 35# was too light. Next time I incorporate them into a workout like this, I’m going up to 40.
