Monday, July 08, 2013

Monday - Pre WOD. 2 rounds of 1 minute each station, max unbroken reps.
Pistols - 13, 14
TTB - 6, 5
Pull ups (instead of rope climbs) - 10, 9
Yoke Carry 90# added - 200 ft, 200 ft
WOD
1 Mile Run
5:37. Not bad. started after everyone, so played catch up.

Tuesday - Pre-wod: High Box Jumps 5x4 @ 36"? 24"+3 - 45# +25#
banded kb swings 8x12 62# + blue band
WOD - MoFo 10 min alternating movements
10 Power Snatch 75#
10 Back Press 55#
Missed some snatches each round, so finished with 3 more rounds of 5.
Post Wod -
100 sit ups - 3:17
4 rounds : 8 - 35# floor rows + 10 push ups.
Then:
10 ring dips
5 x 10 pull ups every minute
10 ring dips

Wednesday - rest day, for real.

Thursday - 10 burpees every minute for 5, then 12 every minute for 5.
WOD
200m 3 person Team Sled pull with rope
135# added. 8:30ish
Post WOD
Bench - 8x125#, 8x135#, 3x155#, 1+1x165#, 1x170# PR
Fr Squat - 5x135#, 5x165#, 3x185#, 205# fail. 225# back squatx1

Friday - HSPU work - 5x 30sec headstands, 5x30 sec handstands. 10 strict hspu negatives. Then a max kipping hspu attempt. Only able to muster 7 of them.
WOD
5 MINUTES AMRAP
Max Double Unders
*After Every 50 D/U Complete 7 Ball Slams
Completed 3 rounds + 34 dubs in the 5 minutes. Then finished the rest of the dubs and 2 rounds of ball slams.
PostWOD - worked on cleans from box platforms. 95# 5x3 from position 1. 115# 5x3 from position 1.

Saturday - Skill work
5x3 Snatch @ 70-80% 95#
4x4 Snatch Pulls @ 85%
4x3 Pause Squats @ 85% 185#, 190#, 195#, 205#
10 rounds
100m sprint + 5 Burpees
rest 35 seconds

Finished with a couple rounds of depth jumps.

Sunday - Took the dogs for a walk with the ruck on. Only made 2 miles and the dogs were done. Planned to take them out in the evening, but mowed instead.

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