5/3/14

A1. HB Back Squat - 10 tough reps x5; rest 10sec

205

A2. Front Squat - 5 reps x5 (same weight as ""A""); rest 30sec

205

A3. Back Rack Walking Lunge - 24 steps x5; rest 3min

95

This was swole city.

+

200m Run

50m Sled Drag (red sled + 45#, mod-turnover)

200m Run

Rest 90sec

x4

Coming off the sled into the run felt amazing.

5/2/14 pm

EMOM for AMRAP

1 Bar Muscle-up + 3 Strict Pull-ups + 5 CTB

6+1+3+2

This was lats and grip that died. All ub in 26 sec. Once I came off the bar I stopped the amrap.

+

EMOM for AMRAP

1 Strict 6"" Deficit HSPU + 3 Ring Dips + 5 Burpees

4

Couldn't do another hspu

+

7min AMRAP

3 HRPU

3 Ring Rows

6 HRPU

6 Ring Rows

...

...

18+16

All hrpu ub, had to break up ring rows starting in 12 set.

5/1/14 am

Airdyne - 10min @ Z1

+

EMOM for 14min

Odd - Airdyne @ moderate aerobic effort

Even - 10 KB Swings + 7 HRPU + 5 Box Jumps @ 24""

*145-160bpm on Odd / Spike on Even

Used 79#

5/1/14 pm

A. Split Jerk Recoveries - 3,3,2,2,1; rest 90sec (build, get a feel for this movment)

195, 215, 235, 255, 275, 295(failed all 3 attempts)

275 is most I've had overhead. Good work.

B. Push Jerk x3 + Split Jerk x2 - 5 heavy sets of the complex; rest 2;30

195x3, 205x2

This was good

C. Deadlift x3 + RDL x3 - 4 heavy sets of the compelx; rest 2:30

305

D. Wtd. GHD Hip Extension - 4 x 12-15 tough reps; rest 90sec

10,15,15,25

4/30/14

60min Z1 Skill Session

25 min mobility

35 min z1 skill

10 rounds:

Max ub DUs

(52,53,21,24,75,47,18,28,18,24)

10 hr push ups

4 rds:

10 ring rows

10 slam all 30#

1 min fr plank

30 sec side plank both

5 ghd

5 oblique ghd each side

1 min fr plank

30 sec side plank both

4/29/14 pm

A. Front Squat - 4 x 5; rest 90sec (70-72%)

195

B. Kang Squat - 3 x 6; rest 90sec (mod)

95

C. DB 2arm Split Jerk Stance Neutral Grip Press @31x3 - 3 x 6-8; rest 90sec (mod)

30

D. Wall Facing HSPU - 3 x 3-5 reps; rest 90sec (avoid AMRAP...should be AMRAP-2)

5,3,3

4/29/14 am

40 min z1 airdyne

4/27/14 Revici River Ruckus

Scaled team with Dante Prinzo, Chris Sherrill, and Troy Smith

Team WOD 1B (Troy and I)
10 min amrap
10 pull ups
10 box over burpees (20 in)

Total: 11 plus 17
We got 2nd, I hit 6 full rounds

Team WOD 1A (Dante and Chris)
They got 3rd

Finished 2nd overall in WOD 1

WOD 2
4 min amraps, each
Snatch 95#
Single unders
1 min max cal row (each person)
We got 3rd overall

I hit 49 snatches, and 40+ cals

WOD 3
Death March
For time:
120m Sprint (60m out-and-back), 10m Death March with Sandbag
100m Sprint (50m out-and-back), 10m Death March with Sandbag
80m Sprint (40m out-and-back), 10m Death March with Sandbag
60m Sprint (30m out-and-back), 10m Death March with Sandbag
40m Sprint (20m out-and-back), 10m Death March with Sandbag
20m Sprint (10m out-and-back), 10m Death March with Sandbag
120m Sprint (60m out-and-back), 10m Death March with Sandbag
100m Sprint (50m out-and-back), 10m Death March with Sandbag
80m Sprint (40m out-and-back), 10m Death March with Sandbag
60m Sprint (30m out-and-back), 10m Death March with Sandbag
40m Sprint (20m out-and-back), 10m Death March with Sandbag
20m Sprint (10m out-and-back), 10m Death March with Sandbag
Team 120m Sprint
(15 minute cap)

We got 3rd overall in this

Finished 3 WODs 2nd overall on the day, advanced to final WOD.

14 Teams total (all mixes of male/female) made final WOD.  It was one round of wod then bottom 2 teams got cut until there were only 4 teams left.  Meaning we did the WOD 4 times.

60 DL buy in at 205 (30 each bar)
Then one pair does:
10 burpee knee to elbow
One sled pull 200#
15 Thrusters each at 95
One sled pull
2nd pair repeats
7min time cap

Each round Dl went 30,25,20,15 each bar.

Thrusters went 15,15,10,10 each person.

Our first round was 4:38

I did all thrusters (15,15,10,10) ub, and all my dl sets (20,20,15,8) ub.

We made final 4 and are waiting for results.  Won 3 out of 4 outright.

We won the event pending score check.