Monday, June 17, 2013

IronKids Nationals...What!?!

Monday - Pre-Wod - 10 min amrap, team of 4, 50ft sled push 15#, 3 burpees, 50ft sprint. We completed 7 rounds.
WOD - 10 min time cap
4 RFT
2 rope climbs
4 squat cleans - 135#
Had to wait for 2 others to complete rope climbs first. Completed all but 3 squat cleans in the 10 minute cap.
Finished the 3 squat cleans. Added 1 at 155#. Did a little work on muscle ups, still a long way to go. Planned to finish off with 1600m row, but only made 800-1000 and called it quits.

Tuesday - Work on squat snatch.
Find 1rp Squat Snatch from
P1 - made it to 115#, after a number of fails.
P2 - struggled with 115 and 125#. Got 115, never got 120 or 125.
P3 - spent the whole time failing on 120#. Never got it. Very close, but not quite there. Tried plenty more times after class.
Got in a team WOD. 15 minute AMRAP, 1 partner runs 400m, other partner rows. Teamed with Dennis, got 8 rounds + 125m of runs, 3376m on rower. 6701m total! May have pulled something on the patch in stomach. Sharp pains in that area. Hopefully screen is still in place.

Wednesday - Go over movements.
Team of 3
each person did 10 reps then switch
5x75ft yoke carry 90#
50 HAP Tire flips
50 Ball slams 30#x2, 40#x3
50 STO 95#
Went light, had plenty of rest. Hopefully not too sore tomorrow and stomach stops the sharp pain.

Wyatt workout - Warmup then easy .7 mile loop. 8 minutes. Slightly faster for a second loop (he took a wrong turn, so went a little longer, 9 minutes. Ran a quick .25 mile to sign and back, and finished with a loop on the bike.

Thursday - Skill HSPU - EMOM for 5 min, 2 negative hspu. Then 5 rounds 30 sec work/30 sec rest. 23 total hspu.
WOD
Front Squat
8 Rounds
1 minute max reps - 135#
1 minute rest
Plan was to do 8 per round (actually 5 first 30 sec, then 3). Did 8 first 2 rounds, then went to 10. Did 8 straight, put the bar on the rack, then 2 in last 10 seconds. Last round did 155#. After wod did 175# once, then 115# ten times.
Before leaving did 10 rounds of 6 strict pullups.

Friday - Legs feel like lead, and pretty sore from the squats.
WOD
1 mile run - 5:43
rest 4 minutes
800 m run - 2:34
rest 3 minutes
600 m run - 1:54
rest 2 minutes
400 m run - 1:12
rest 1 minute
200 m run - :35
Total: 22:05

Post WOD - Recovery Row, 2000m. First 1500 - 6:15

Second Post WOD
4 Rounds
10 Box Jumps 24"
10 Push Ups
40 Sit Ups
10 Pull Ups
Forgot to check time, but definitely tired.

Saturday - Took Y for some bike training. 13 miles with a 2.5 mile warm up. Worked on some shifting with him. Took it easy rest of the day.

Sunday - Ab work then a 3+ mile walk with the dogs. Mowed and went to see Bonerama!

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