10/9/12

part 1-

A- Squat Clean- 70% x5, x2, 80% x4 x2, 90% x2; 3min rest  215x2, 240, 250, 285, 300 (PR f 2nd) All TNG
Video of 285:  http://youtu.be/Dkym3ZnKsdY
Video of 300:  http://youtu.be/aZ5yhX9aNaU

B- Snatch Pull EROM- x3, >235, 3 sets; 2min rest  235, 235, 245

C- Squat- 80% x6 x3, 75% xAMRAP, 3min rest  305x6x3, 285x12 @ 10x1

D- 25 strict toes to bar  22/3

 

part 2-

sprints/runs, 10min rest

800m  2:38

600m  1:48

400m  1:07

Part 3-
7 Rounds for time:
5 KB Snatch right arm 2pood
5 KB Snatch left arm 2pood
35 Double Unders
7:20
Video: http://www.youtube.com/watch?v=_GOQigY7oiI&feature=plcp

Part 3 looked like too much fun on the BD blog to pass up.  Airdyne @ 80% + some gymnastics tomorrow should be good though.

10/8/12

Every 2 minutes for 20 minutes swim 50m @ recovery pace
Complete, all sets 1:10-1:15

FitOber 10/6 & 10/7

Wod # 1:
6 Minute AMRAP:
5 Thrusters 135
10 Box Jump Overs 24"
7 + 10 (10th)   http://youtu.be/Rt9a4qaXe3U

Wod # 2:
4 Rounds for time:
5 Wall walks
220m Sand Bag Run 45
6:24ish (23rd)

Wod #3:
5 Minute AMRAP:
7 Deadlifts 275
30 Double Unders
7 Round Even (3rd)
Rest 1 Minute (Load Bar with specificed weight of my choice)
Wod #4:
2 Minute AMRAP Ground to Overhead, score is weight used x reps completed
75lbs x 34 reps (21st)

Wod #5:
15 OHS 115
15 Bar over Burpees
1000m Row
15 OHS 135
15 Bar over Burpees
6:46 (16th?)

Wod #6:
8 TGU 55lb KB
10 Power Clean 185
12 Back Squat 225
2 Mups
150m Run
4 Mups
150m Run
8 Mups
150m Run
6:56 (4th)

Placed 8th Overall

10/4/12

3 Sets:
5 Power Clean 185
7 Burpees
Rest 2 minutes
All umbroken in: 0:23, 0:22, 0:22
+
3 Sets:
150m Row
30 second amrap DU
Rest 2 minutes
Rows: 26.2, 25.7, 25.5 (1:25.2 avg/500)
DU: 47 (1 trip), 57, 57
+
3 Sets:
15 Box Jump overs 24"
Rest 2 minutes
All 0:24

10/3/12

10 min MU technique work  Did 5 minutes EMOTM 3 strict mups into 5 minute EMOTM 3 kipping mups, on the 10th set/minute I did 7 kipping mups instead of 3.  Everything felt good.

+

10 min TGU, build to a heavy single ea arm  2.5pd KB (PR)

+

10 min TGU AMRAP at 50% of above  36 reps @ 1.5pd KB

+

10 min

10 pistols

10 wallballs

10 AD Cals  6 Rounds + 5 pistols

+

10min handstand walk  All walks between 24-35 ft (35ft is PR)

+

10 min run  Was raining, so rowed.  Did 2606m (1:55.1 avg/500m)

10/2/12

part 1-

A- EMOM x10- Squat 275 x3 AFAP  Complete

B- Snatch High Pull, EROM x3, 5 sets  185, 200, 215, 225, 235

C- Snatch balance x2; 5 sets; 90s rest   185 all sets

D- Press- 5, 5, 5, 2, 2 2min rest  175, 180, 185 (pr tie for 5), 195, 200

part 2-

20 rounds

30s Airdyne

30s 'rest'

rest- AMRAP strict pullups
Cals - 270
Pull Ups - 133

10/1/12

recovery-

100m swim  2:30.8

+

swim- 10 x50m, 60s rest  64.52, 65.34, 67.5, 69.45, 69.25, 69.14, 64.29, 70.62, 68.76, 62.94