Monday, July 15, 2013

Mid summers night dream

Monday - PreWod - 20 seated box jumps with dumb bells. Did 5 each with 30, 35, 40 and 45#. Then X rounds of 250m rows at full effort. Tried to get them all in 50 seconds. Last couple definitely drifted.
WOD
10 Minute AMRAP
10 Ring Push Ups
7 TTB
7 rounds + 5 push ups.

PostWOD - 3 sets of 2 rep- Clean Pull + Squat Clean. 115#

Tuesday -
WOD
CHIPPER
50 Thrusters
40 OHS
30 Front Squats
20 Power Cleans
10 Power Snatches
17:57
PostWod - 3x10 back rows 40#

Wednesday - Easy run, 3.5 miles @ 8:48. Another 2.5 easy with Wyatt in the evening.

Thursday - PreWod skill work on each movement.
WOD
4 Rounds *1 Minutes At Each Station
Muscle Ups - 1, 5, 5, 6
Pistols - 14, 15, 15, 16
Push Ups - 30, 24, 25, 25
Burpees - 15, 14, 14, 15
*1 Minutes Rest After Each Round
242 total reps. Broke the box first round in frustration. Could not get over bar, kept failing.
PostWOD - 5 rounds deadlift - 135#, 165#, 185#, 205#, 205#
4 rounds push press - 45, 45, 65, 65#

Friday - PreWOD - Strict pull ups. 5x each grip (reg, chin, mix1, mix2, wide, narrow) + max attempts with weighted vest =3
MOFO WOD
EMOM 10 Minutes
*Alternating Movements
10 Overhead Squats 85#
10 Split Jerks 85#
Fell behind after round 1, had started with 95# but dropped it. Finished extra set after time @ 95#
PostWOD - 5 x 10 62# kb swings (not full height) + 3 rounds DU 34, 36, 24

Saturday - MightyMax Triathlon. Better swim, fell on the bike, need to work skill. Decent run, but should have been faster! Took the dogs for a ruck walk after Fritzs!

Sunday - 22 mile ride out to Stracks Church rd and back, same side. Avg spped maybe 15mph... forgot how tough cycling was! Short ruck walk with the dogs and Wy, added a brick.

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