War of the wods 2013

The Samurai
2 minutes each w 1 min rest
Row: 629
Bench 185: 22
DUs: 132
Pistols: 44
Hspu: 17
9th place

The Gladiator
7min amrap
30 cleans 95
30 cleans 135
30 cleans 185
Total: 74 - 14 reps at 185
Tied for 15th

The Barbarian
5 min to reach 1RM, 30m 180lb yoke carry before each attempt
175
Tied for 20th

The Ninja (12th going into it)
8 rounds for time:
2 muscle ups
4 burpee box overs 30"
8 wallball 30#
Time: 8:56
Won my heat, beat Kyle by 21 sec
4th overall in that heat

Moved up to 10th overall out of 49

1/25/13

AM
For time:
Row 12 x 100 for time; rest 1:00 between each effort (WoW x 4) 15.9, 16.1, 16.1, 16.2
After row we got off rower AFAP and did 3 Burpees

A1. HSPU – 7 x 12 AFAP; rest 20sec (WoW x 1)
A2. Double-unders – 7 x 40sec AMRAP; rest 2:00 (WoW x 1) 53


PM
C. Snatch – 4 x 2 (65% of most recent 1RM) EXPLOSIVE (WoW - Do in AM before Row) 125

D. Clean – 4 x 2 (65% of most recent 1RM) EXPLOSIVE (WoW - Do in AM before Row) 175

1/24/13

Recovery

5 min z1 airdyne

1 hour and 15 min mobility work
Foam roller
Lax ball
Bands

20 min Epsom Salt bath

1/23/13

AM
A. Jerk Drills – 5 x 5 Split Press (light); Jerk Balance 5 x 5 (light)
+
Every Other Minute for 12min: (WoW - make a judgement call when to stop this, somewhere between 4-6min)
Odd – Weighted Pull-up 5 tough reps
53

Even – Muscle-up 6 reps (or 50% of your Max Rep UB Muscle-up number, whichever is lower)
6

I did 6 minutes

PM
4 Rounds for time of:
250m Row
6 Hang Power Snatch (WoW skip this exercise)
8 T2B
10 Box Overs
250m Row
Rest 5min btw rounds
R1: 2:24
R2: 2:27
R3: 2:35 (F'd up t2b rhythm)
R4: 2:24
+
30min Recovery session (airdyne, row, mobility, massage, contrast therapy)
20 min Epsom Salt bath

1/22/13

PM
A. Snatch – 7 x 2 (65% of most recent 1RM) – extremely explosive, crisp and smooth
125

Rest 60sec between each
Wall-ball (sub 30# slamball for 2min if you are attending WoW)
58

Double-unders - 2min MAX REPS
131

Squat Cleans (sub Pistols if you are attending WoW)
Pistols: 31

HSPU - 1min MAX REPS
17

AM
Airdyne 12min @ Z1
Rest 2min
+
10 x 30sec @ 90% / 30sec @ 50%; record total calories
195

Rest 2min
+
Airdyne 12min @ Z1

1/21/13 PM2

A. Bench Press – 3 x 10 @ 185 AFAP; rest 30 seconds
10,10,5,2,2,1

B. Weighted GHD Sit-up – 4 x 12; rest 60 seconds
12# vest

1/21/13 PM

C. Jerk Drills – Split Press 5 x 5 (light)
Jerk Blance 5 x 5 (light)

D. Clean – 7 x 2 (65% of most recent 1RM) – extremely explosive, crisp and smooth
175

7min AMRAP of:
3 Dead-lift @ 255
3 Ring Dips
6 Dead-lift @ 255
6 Ring Dips
9 Dead-lift @ 255
9 Ring Dips
12…
12…
Total: 18+11 DL (74 total DL)

Rest 4min

10min AMRAP of:
10 KB Swings @ 72#
10 Burpees
R: 6+10+9

1/21/13 AM

4x800m run @ 3:15

7:30am, 28 degrees

3:28
2:50
2:57
2:57

1/20/13

Rest day