7/28/12 Vitality Raid

Wod 1:
Run 800m
3 rounds of:
5 C2b
10 ohs 95#
15 HR pushups
Run 800m w/30# slamball
Time: 13:31

Wod 2:
Burpee Clean Ladder
New recent pr hit 255 then failed 2x at 275, completed 7

Wod 3:
4 min of burpees box jumps 30"
Rest 1 min
3 min push press 95#
Rest 1 min
2 min t2b
Rest 1 min
1 min 30# slamballs

45,46,38,28 for total of 157

Finished 13th overall

7/26/12

Run 800m 2:29
Run 800m w/30# slamball 3:20

Skill Couplet

1a. C2B Pull-up 3 x 15 – use 12# weighted vest

1b. HSPU 3 x 15 – 10 strict + 5 kipping

Strength/Olympic

Squat Clean 5 x 1 – use 70-80% of Clean + Jerk from Tuesday, focus on execution
135, 165, 185, 185, 205

Rack Jerk 5 x 1 – use 70-80% of Clean + Jerk from Tuesday, focus on execution
205

MetCon

Walk-through any Vitality Raid WOD you need to develop a strategy for. Keep your pace relaxed and just go through the motions.

3 RFT:
3 c2b
5 ohs 95#
7 HR push up
Time: 1:36

7/25/12 Active Recovery

Davidson trails 5K

Time: 23:21

7/24/12

Endurance

Interval Airdyne
4 min of 30/30
Calories: 80

Skill Couplet

1a. Weighted Dip 3 x 3 – 70

1b. HSPU 3 x 3 -most challenging variation you can complete Rx reps of
Parallettes

Strength/Olympic

2a. Clean + Jerk 10 x 1 - work to heavy for the day quickly (stop if you fail) - 95,135,165,185,205,225,235,250 (got clean but not jerk)

3a. Push-press 3 x 15 – use 135, 115, 95 rest :45 unbroken reps only

Metcon

We have three separate lactate push workouts that we'll do twice through. Rest will be listed between each workout.

A. 16- c2b pull ups
8- thruster @ 135
15m butcher + 300lbs total
R1: 1:18.25
R2: 1:45.12
Rest 4 min

B. 5 G2O - 185lbs
20 double unders
20 sec air dyne sprint
R1: 1:27.18
R2: 3:24.9
Rest 3 min

C. 150m row sprint
5 deadlift@ 295
10 burpee box over
R1: 2:30
R2: 2:15.4
Rest 4 min

7/23/12 PM 2

Swim 200m

7/23/12 PM

Helen
3 RFT:
400m run
21 KBS 1.5 pd
12 pull up
Time: 9:47

At garage

7/23/12 AM

1a. Weighted Chin-up 3 x 4 – same as last week - 53

1b. Muscle-up 3 x 5

Strength/Olympic

2a. 10min EMOM – 3 Snatch @ 75% - 135

3a. Front Squat – 5 x 1 – work to heavy for the day - 155, 175, 195, 210, 220

3b. Broad Jump – 5 x 1 – record scores: 8'1", 8'7", 8'5", 8'6", 8'5"