Monday, June 02, 2014

June is here

Monday -
TEAM WOD
PART 1:
20 Pistols
100ft Sled Push +45#
50ft Handstand Walk
50ft Sprint
PART 2:
50 Front Squats 95# (10,10,5)
50 Burpees on #45 plate (14,11)
50 STO 95# (10,10,5)
 PART 3:
150 TTB - did couple sets of 5, then finished with 3 sets of 10 abmat situps.
Teamed with Chad and Alex. Felt miserable, no strength, and everything hurts... shoulder, foot getting worse.
PostWOD - 10x3 back squat @ 200#

Tuesday - Speedwork. 2 mile warmup easy, 8:42 mile1, 8:01 mile 2 because of pickups and strides near the end. 7x400m every 4min. Walk/jog 200m cool between.
1:18 - pace started too fast
1:19 - pace drops steadily.
1:19
1:23 - big drop off here, from 5:00 up to over 6:00 to finish
1:23 - looks to be more consistent mile, but finish pace was around 6:00.
1:23
1:22
1.25 mile cool down easy.

Wednesday - Skill - 5 min EMOM
Buy In: 30 Burpee Jump Over #25 Bumper
WOD
20 min find: 1 rep max Squat Snatch
Worked up to 130#, failed 135.
Then
20 Minutes EMOM:
1 Squat Snatch used 115#
3 pull ups
PostWOD went right to 135# and nailed it! New PR! Attempted 137 missed, then failed 2 attempts at 135.

Thursday - Rest day. 3 mile ruck with dogs.

Friday - PreWOD - Did Burgener Fr. Squats, 10x3 @ 180#
Skill - handstand hold 1:00, then headstand hold 45 sec.
Buy In for time:
100 Double Unders  - 1:58, didn't string many together
WOD
20 min find 1 RM Squat Clean - worked up to 175#, new PR. Attempted 185 couple times, too afraid to get under it. Should be able to get it, bar is high enough.
 THEN
 20 min EMOM
 1 Squat Clean 140# (80% 1rm)
 3 HSPU kipping w/abmat

Saturday - SuperHero Dash 5k with Wy. Total melt down for him, BUT pretty sure it was his fastest time so far... maybe throwing something at me during the race helped... 26:30!
Then headed to a sandbag workout with Keenan, Sam and DJ. Started with 4 rounds of 40sec on/20sec off - Ring tuck hold, heavy tire flip, 100# sandbag clean + burpee, 120# sandbag drag. 1 min rest. Finished with a complex along the tiered wall, clean the 100# bag up throw on wall, get on top of wall, set bag on partners shoulder, get down, broad jump to next spot (person with sandbag does walking lunges.) Fun time working out.

Sunday - Back was a little sore from the sandbag. Started with a cup of upgraed coffee with MCT oil mixed in. Then took the dogs for 3.9 mile ruck!

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