Monday, February 09, 2015

I hate that howling dog

Monday - Easy row warmup
Power Clean 5 x 3 88% ** - 165#
L-Sit - 5 Rounds of Max L-Sit Holds - 10, 10, 9, 8, 10 sec
Handstand Push-ups - 6min EMOM 15 on / 45 off - 4 each round except last only 3
WOD - Remember the Cossacks
8min AMRAP
3 Russian KB Swing 70#
3 Wall Ball
6 Russian KB Swing 70#
6 Wall Ball
9 Russian KB Swing 70#
9 Wall Ball
12 Russian KB Swing 70#
12 Wall Ball
...etc...
18 + 28 reps. 

Tuesday - Back Squat 6 x 2 88% ** go by feel - 3x2 @ 245#, 3x2@ 255#
200m Partner Carry + 72/53 KB Carry  - Kent (185) + 72# kb around building. 257#
WOD - CrossFit Games Open 11.4
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120#
10 Muscle-Ups
86 reps - 26 ohs...so close to finishing them.
Post - 5x3 pull ups and 5x6 ring dips

Wednesday - 1000m row warmup
Skin The Cat (Practice 2-4 Skin the Cats for 2-4 Sets - Did 6x1
Split Jerk 6 x 2 88% - stuck to 155#, 160 did not feel good.
WOD
10 Deadlift 225#
15 Strict Press 45#
15 Box Jumps 24"
200m Run
Rest 30sec then Repeat
4:40 - felt good, 2nd round was a little slower.

Conditioning - Metcon
4 Rounds
3min Row 80%
1min Rest
3031m total - 756m, 756m, 763m, 756m. rest-63m

Post - 8x3 strict ring pull ups

Thursday - Rest. 4 min planks, 6x30sec hollow rocks

Friday - 1000m row warmup
Back Box Squat 7 x 1 - First 3 @ 185, then 4 @ 155#.
(Should use a box that is just below parallel, Pause on box with a 50-70% release of legs then reengage the legs to drive hips off the box, around 50-60% of your Max.)
Handstand Push-ups 7×1 Hand Stand Push up for depth - Horrible. after some work, able to do 5x2 strict with 2 ab mats. Moved hands closer to wall, and tweaked body position
Snatch Balance 3×5 Snatch Balance - 95#
Snatch 7 x 1 start at 60-70% of perceived 1rm - 95#
Post - 5x6 ring dips

Saturday - 800m run warmup
TeamWOD
teams of 2 - w/ JasonD
30min AMRAP of...
Jackie
1000m Row
50 Thrusters 45#
30 Pull Ups
4 rounds + 300m row. Started the row, we split even 500m, 25 thrusters, 15 pull ups.
Post- 4x6 single leg bulgarian split squat, 2x35# kb.
Deadlifts - 10@135, 8@185, 6@225, 6@225, 3@255, 3@275.. failed at 305... tired.

Sunday - Rest day

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