11-22-14 Superfit 2014

Wod 1

EMOM

3 powercleans 135

Ascending front squats at 135 in 3s

We got 19 reps into 27 set.

Wod 2

7 min cap

50 kb snatch 53#

50 pistols

50 kb snatch

50 c2b

Time: 5:52

I hit 25 ub c2b to start set

Wod 3

9 min amrap

10 dl 185

20 BJ 30"

30 DUs

R: 6+24

I did all the dl and 1/2 the BJ.

Overall happy with performance given this stuff hasn't been the focus.

11/21/14

Superfit Games WOD walk throughs

11/19/14

A. Squat Clean & Jerk - 7 singles; rest as needed (target is 200+ across)

205x3, 215x2, 225, 235

Good work. Split form wasn't great on last 2.

B. Strict Pull-up - 50 reps in fewest sets possible...7min time cap

Time: 5:48

8,8,4,4,4,4,4,4,3,3,2,2

Guess I should've gone for 10 sets of 5.

+

For time:

8 BF Burpees

6 Front Squats @ 135#

4 Hang Squat Cleans

2 Thrusters 

Rest 4min

x4

R1: 1:30

R2: 1:10 ub

R3: 1:10 with a no rep on 2nd hang squat clean (so I did an extra)

R4: 1:06 ub

Quads

11/18/14

A. 120' HS walk for time (3 laps of turf on short side)

5:23

Would walk a big chunk and then last 8 feet would take 3 tries. My control is light years better.

+

"Daine"

21-15-9

Deadlift @ 225#

HSPU (any-way)

Time: 5:46

Ub dl

Hspu 11,10 then 8,7 then 5,4

I'm very happy with this. Hspu felt amazing with kip after all the strict web been doing. About 1:30 in rest at least between hspu.

+

Core Circuit from Nov-11 (as much as you can get in)    

11/17/14

A. HB Back Squat @10x1 - 5,3,1; rest as needed (build to VERY tough)

5 at 275

3 at 285

1 at 305

Felt stronger this week than 2 weeks ago for sure

B. Muscle-up - 6 UB reps on the min for 7min (set ends if you fail)

Hit 5 full rounds, couldn't press out of 5th rep on 6th round

+

20sec AMRAP TnG Power Snatch @ 115#

20sec AMRAP Burpees

20sec AMRAP DU

30sec AD @ 100% AEROBIC effort

Rest 4min

x4    

R1: 8,9,27,12 (only did 20sec ad by accident)

R2: 8,9,18(hit bucket), 16

R3: 8,8,15,14

R4: 8,8,15,12

Definite drop in power each round. Sitting for 3 days straight isn't good for you. DUs were better.