Monday, June 24, 2013

Traveling Wodberries - Crossfit 70

Monday -
WOD
20 Minutes AMRAP
1 Power Clean
3 Front Squats
1 Push Jerk
13 reps @ 115# - in first 10 minutes, felt great!
Then went to 135#. Every other one was a fail. 4 reps good, 4 reps bad. Re did the 4 fails after time.
Post wod did 5x5 deadlift. 165# - 215#

Tuesday - Traveling WODberries hit Crossfit 70! Easy 500m row warmup. Then 10 reps Turkish get-ups, 8 with 35# kb, 2 with 53# kb, 1 with 45# bar.
WOD
Death by Burpee
Made it through 16, finished round of 17 just after the minute limit.
Rowed another 500, then yoga in the yard for a bit and 3x2:00 plank.

Wednesday - Skill work was sled drag with the big rope. 4 times adding a 45# plate each round. Starting with 90# - 225?
WOD
10 Minutes EMOM
9 Wall Balls 20#
6 Ball Slams 40#
3 Burpee Jump Over Ball
Made it through 3 rounds? Had to drop the burpees, it was taking the whole time to get through the movements. Continued with 9 wall balls and 6 ball slams each minute. Finished burpee jump overs after, 6 rounds of 4 + 2 ball slams.

Thursday - Went over deadlift with pvc pipe. Did 2x5 @ 205# before wod.
PARTNER WOD
20 Tire Flips, then
5 Rounds
10 Deadlifts 175#
100ft Sled Push
20 Tire Flips
20:32ish. Started with the heaviest tire, even with 2 people it was slow and heavy. We switched out to a lighter one for 2 rounds, then finished with the heavy. Did all deadlifts unbroken, felt good and light. No weight on the sled, so pushed fast.
Post wod, worked on a couple rounds of cleans. 95#, 125#, 145#, 125#.
Started 30 day burpee challenge - max in 3 minutes = 52.

Friday - PreWOD - 400m sled drag 45# plate. It was a burner, couldn't keep a fast pace, but did not stop. 4:50. Did a second lap no weight 3:12. Still burned the legs.
WOD
3 Rounds
10 Pull Ups
30 Double Unders
400 Meter Run
8:26 - The dubs got me today, could not string any together. Pushed everything on the runs to try and catch Schu, but didn't happen.
PostWod - Bench - 8@95#, 6@115#, 5@135#, 3@150#. Shoulder Press - 5@75#, 5@95#, 1@105#.
Then 3x4 pullups and 3x1 ring dips with weighted vest. 57 burpees after dinner.

Saturday - Ran a 5k in Quail Ridge with Y. Kept a better pace on a fairly tough course with the rolling hills. 28:20, not his best time but felt good about the performance. VERY strong finish. 62 burpees.

Sunday - Took the dogs on a 3.5 mile ruck. Good livin. 67 burpees before bed.

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