WOD

20110903


“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)


This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.


Mark was my partner. I scaled to 65# thrusters, rope climb from lying on floor to standing, 20 inch BJs and 15# plate on run.


Total rounds 8 plus 5 thrusters.

WOD

20110827

“Rankel”
AMRAP 20 Minutes
6 Deadlift (225/155)
7 Burpee pull-ups
10 Kettlebell swings, (70/53)
Run 200 meters

4 + 13 and 1/4…

I did 115#…and 4 burpees pullups RXd then 3 burpees/3 pullups w/ red band per round…KB at 35#…and last lap I only made it about 1/4 to 1/3 of the way before we ran out of time.

WOD

20110824
Bench Press
5-5-5
70-70-70

Row 300m
30 Box Jumps (24/20) - I used 5 45# plates
30 Hand Release Push-ups (done on knees)
Row 200m
20 Box Jumps
20 Hand Release Push-ups
Row 100m
10 Box Jumps
10 Hand Release Push-ups

Time 9:00

WOD

20110822
Squat

3-3-3-3 (80% 1RM +5lbs)

125 across the board

4 Rounds
6 Unbroken Hang Squat Clean (135/95) - I did 75#
8 Unbroken Ring Dips (first set 8, all others 6 and placed toes on box for assistance)
10 Unbroken Toes to Bar (I did knees to somewhere in the middle)

Time: 10:21

WOD

20110818
Deadlift
3-3-3-3-3
I did all sets at 155...last week, that was really hard. This week, it seemed easy! Must be the set position and breathing technique Jon taught us in our oly class.

5 Rounds
5 Power Cleans (155/105) I used 75#
5 DB Push-Press (45/30) I used 20#
5 Chest to Bar Pull-ups No bands!!
5 DB Lunges (45/30) Same 20# DBs

Time 9:47

THIS WAS THE FIRST TIME EVER I DID SEVERAL POWER CLEANS AT 75# IN A ROW!!!!!

Olympic Lifting Class

20110817

I missed the first day of class (Monday), but today we reviewed everything from Monday and worked on overhead squats (pushing pelvis forward, knees apart at bottom of squat). We also worked on pressing snatch balance and heaving snatch balance.

Homework: 50 reps of any combo of OHS, PSB, and HSB

WOD

20110816

Weighted Pull-ups
3-3-3-3

I did my first three with 5# weights, then the coach told me to do strict pullups. I got my first strict pullup with my palms forward! Mebbe my lats are gettin stronger!

10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (70/53)
Burpees
Pull-ups

I scaled by starting with 9-8-7...

And I did 35# KB swings (I need to buy a 45# one to meet in the middle on these heavy days)

And I used orange and yellow bands on most pullups.

11:23