5/31/14

9min AMRAP @80%

250m Row

12 Box Jumps

12 HR Push-ups

Rest 3min

Total: 4+3 BJ

+

7min AMRAP @85%

10 KBS @ 62#

10 Burpees

50m Run

Rest 4min

Total: 5+5

+

5min AMRAP @90%

7 TTB

7 Power Snatch @ 75#

30 Double-unders

Rest 5min

Total: 4+15 DUs 

+

3min AMRAP @95%

10 Pull-ups

10 Thrusters @ 45#

Total: 3+10 pull ups

*make sure you are following intensity Rx...I want you to have the energy/power output on the final 3min AMRAP to ATTACK that

5/30/14

A. TnG Deadlift w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @70% + moderate band tension)

295

Felt slow in last 1/4 of the rep.

B. Hng Power Clean - 3,3,3,2,2; rest 3min (heavy across)

185, 205, 215, 225, 235

This felt real sloppy and slow

C. BB Hip Thrust - 5 x 5-6 tough reps; rest 2:30

185, 205, 225x3 sets

+

15 Clean Grip Axle Deadlift @ 135#

5 Axle STOH @ 135#

AMRAP UB Muscle-ups

Rest 2min

x4

Number of muscle ups:

R1: 11

R2: 8

R3: 6

R4: 4

Ub on all sets everything. Grip limiter

5/28/14 2014 Regional Wod 6

21 minute cap:

50 cal row

50 box jump 24"

50 dl 180#

50 wall ball 20#

50 ring dips

50 wall ball

50 dl

50 box jump

50 cal row

At 21min: 12 dl into way back

Off row at 2:40

All 10s on BJ and dl and wall ball

4s thru 24, 3s thru 42, 2s to 50 on dips

All 10s wb

4,3,3,2 dl

Rested 3.5 min then finished wod

Total time with rest was 33:48.

5/27/14

60min z1/play/skill

6 rounds of:

5min airdyne

DUs

10 kb snatch each arm 55#

Bottom up kb walk 35#

5/26/14 pm

A. HB Back Squat w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @70% + moderate band tension)

220

5th rep was slower than rest

B. Tall Box Jump - 6 x 3; rest 2min (box should be tall - but no risk of missing...max jump - the box is there to absorb the eccentric load of landing)

30, 37, 40, 42 (missed one due to mistimed it, but did extra one), 43, 44

C. BB Back Rack RLE Split Squat - 4 x 5-6 TOUGH reps ea leg; rest 90sec b/t legs

135, 145, 155, 165

Easier than last time, I didn't fall at all.

+

7 TnG Push Jerk @ 155#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

R1: 43 sec

R2: 45

R3: 43

R4: 43

R5: 42

Last 2 sets burned

5/26/14 am

35min z1 airdyne