August 6th, 2013

WOD

1.    Metcon

1 RFT:

25 Thrusters, 95/65

25 TTB

25 Box Jumps, 24/20 - games standards.

25 TTB

25 Thrusters, 95/65

2.  Skills

Double Unders

3 x 2 mins of max reps, 1 minute rest

1. 8:13

2. 82, 80, 82 (ugh! Double-unders are still such a goat!)

**Part II**

1. Rowed a 2K

Time: 7:00.8 (3.8 seconds off PR)

August 5th, 2013

WOD

1.    Metcon

"Hulk Hogan"

Every 2 minutes complete:

3 Muscle ups

5 Power Cleans, 185/135

7 Burpees

Continue for 20 minutes (10 rounds), or as long as possible.  If you make all 10 rounds, post fastest and slowest times.

2.  Squat Snatch

3x1 at 85%

3x2 at 65%

3.  Back Squat

8x3 across.

1. 7 rounds RX

Got 1 muscle-up the 8th round then failed 3 times.  Rested until the start of the 9th and did rounds 9 & 10 with 2 muscle-ups

2. 3 x 1 @145 lbs.

    3 x 2 @115 lbs. 

I was pretty wiped out after part #1, although I think I have been overestimating what my max 'squat' snatch 1 RM currently is and so my percentages have been off as a result.   Missed a couple times at 155 (mostly hitting a power vs. a squat) and using really crappy form. Adjusted percentages down based on a 170 to 175 1 RM and weights felt better.

3. 8 x 3 @ 275 lbs.

Maybe I should have gone heavier (?), but this felt pretty good/tough.

Tried to limit rest to 2 to 2:30 minutes.

August 3rd, 2013

WOD

1.    Metcon

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)...scaled to 30 pull-ups

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.

Score is your total # of reps

Kandi and I did this together.  We had no rope, so we scaled/substituted 30 pull-ups for the rope climbs. Kandi scaled the thruster weight too (85#?)

5 rounds + 8 thrusters + 13 pull-ups

August 2nd, 2013

WOD

1.  Metcon

3 RFT:

200m Sandbag Run, 80/60

20 Sandbag Squats, 80/60

2.  Skills

OTMx12

Odd:  3-5 Muscle ups

Even:  3-5 Squat Therapy - demo video, keep your arms straight and extended overhead. 

1. 8:01 with 85 (on a barbell, not a sand bag)

2. 4 Banded (red) muscle-ups

5 squat ‘therapy’

August 1st, 2013

WOD

1.  Metcon

"Boat Race"

3 RFT:

500m Row

400m Run

Rest exactly 3 mins between rounds.  Post times for all three rounds.

2.  Snatch Technique

OTM x 10

2 Squat Snatches at 65%

3.  Strength

OTM x 12

Odd:  4 Back Squats

Even:  4 Bench Presses

1. 3:35, 3:54, 3:46

2. Done at 65%/120#s.  Not pretty today, some missed reps but 2 reps complete each minute.

2. 4 back squats w/235#s

4 One-armed (modified) push-ups