Sunday, August 04, 2013

Back to the grind....

Monday - No skill work, just a quick warmup, 800m row, 400m run, planks.
WOD - BURDEN RUN
2.1 Mile Run
100 Meter Tire Flip
600 Meter Bumber Plate Carry 45#
75 Meter Sled Drag 135#
33:10ish. Did great on the run, but the tire was almost too much. Plate carry was uncomfortable and couldn't run with it, so just fast walk. The sled pull was tough, and pretty sure we did 50 out, 50 back which = 100m.
Post wod did 3 or 4 sets of light but deep squats and some cleans... until I crushed my windpipe and called it a day.

Tuesday - Max height box jumps. Oi, these get in my head. Made it to around 38-40", should have been able to go higher.
MOFO WOD
EMOM 10 Minutes*Alternating Movements
5 Back Squats @155-165#
5 Push Presses @75-95#
Started doing strict press, not sure why. Finally figured out it was push press and moved up to 95#. Squats felt pretty good, although Thommy said I was not going deep enough. Need to work on that. Last round did 8 squats, 6 press.
Post wod did 3 squats @ 185, then 1 @ 215. Failed at 225#. Switched to dead lift @ 185#, did 4x5, last 2 or 3 rounds used 15# plates for deficit dead lifts.

Wednesday - rope climb, legless. Barely making it to the top. Coming down is hard on the shoulders.
ZIG ZAG SPRINT
4 Rounds
50 Yard Sprints *Sprint Around 4 Obstacles
Fastest time was 12.1, slowest was 13.2.
PostWod - 5x5 135# bench press.

Thursday -Skill work on bridges and GHD situps.
WOD
10!
Chest-to-Bar Pull-Up
Box Jump 30"
GHD Sit-Ups
11:59 - middle rounds, the c2bar were dropped for just pull ups. Wish I had done regular strict instead.
Post wod - 4x5 seated behind the neck press. 45, 65, 65, 75

Friday - Skill work/warmup was 5x10 double KB swings 35#
WOD
27 Thrusters
4 Rope Climbs
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
14:48 - Used 85# for thrusters, started sets of 10, then moved to 5. Last round all 9 unbroken. Had to use feet on the rope climbs, but made it.
PostWod - 5x5 deadlift 205#

Saturday - UCity Scorcher 4 mile run. Ran a little harder than I wanted, didn't have much at the end.
WOD For Time:
20 Front Squats 135#
30 Box Jumps 30"
40 KBS 55#
50 Wall Balls 20#
10:15. Felt pretty good. Did a couple push jerks @ 135# after.

Sunday -
Rest Day

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