7/4/15

15min Amrap

200m row

20 SA kbs 53#

15 wallball 24#

10 ring push up

5 hspu

Rounds: 3+6 wb

Kb rounds used weight of 53,70,70,53

I didn't think thru ring push up to hspu very well, that smoked me. Hspu sets were 5, 2,2,1 then 3,2

Wb UB, kb UB

Did 10 more swing ea arm after at 53

5 tgu ea arm at 53,70,70,53,53

4/7/15

6 rounds

Hspu amrap 30 sec rest 60

Strict as long as can

See pic

Annie but wb instead sit-ups, wb then DUs 

9:38

Wb were 

18,17,15

20,20

15,15

10,10

10

DUs were ub in 30,20, and 10 sets

3/20/15 15.4

15.4

70 w 2 no rep on hspu. 15 set is where u make ur money (and 18 for u). Cleans were easy. Just in way. Hspu were 3, 6, 6-3, 8-4, 5-3-3-2-2, 4

2/16/14

12 hspu AFAP 

40 DUs

12 ohs 95#

Rest 60 sec

X4

R1: 1:25 all ub

R2: 1:29 all ub

R3: 1:24 all ub

R4: 1:40 all ub except du broke once

Best DUs wod in a while. Pissed I broke.

For time:

60 cal row

40 t2b

50 wallball

40 burpee

Time: 11:12

Harder than Thot. Broke more on ttb and wb than I wanted.

Row slower on purpose 3:01

Ttb 10,10,5,5,3,3,4

Wb 15,7,8,10,10

Burpees 

1/26/15

7min AMRAP @ 80%

5 HSPU

10 Deadlift @ 185#

30 Double-unders

*film this

Rest 5min

R: 5+5 hspu

Did 2 ub rounds of DUs and 1 with 1 break. 

+

5min AMRAP @ 90%

5 Burpees

7 KB Swings @ 2pood

20 Double-unders

Rest 3min

R: 4+5+4

2 DUs ub

+

3min AMRAP @ Open Pacing

20 Power Cleans @ 115#

AMRAP STOH @ 115# in remaining time

Cleans 10,5,5 in 1 min

Stoh 6,6,6,8

This was tough today cuz I had nothing. My sleep has not been good for 4 days. And meals weren't yesterday.

1/14/15

60sec Row @ 95% effort

60sec HSPU

Rest 3min

x3

R1: 368, 15 as 12,3

R2: 357, 12 as 10,2

R3: 345, 12 as 10,2

Legs and triceps smoked

+

60sec AD @ 95% effort

60sec CTB

Rest 3min

x3

R1: 33, 13 as 5,5,3

R2: 25, 13 as 5,5,3

R3: 24, 13 as 9,4

This stuff was hard, especially without breakfast.

+

Row @ 140-160 BPM for remaining time (not to exceed 20min)

Out of time

1/6/15

7 Rounds for time:

5 HPSU

5 Deadlift @ 275#

5 TTB

Time: 5:57

All ub. Was happy with my performance here. Only pause was couple breaths before dl each time.

Avg hr 160, max 179/min 127, cals 123, recovery 43 beats in 2 min

+

4x

20sec Pull-ups

10sec Rest

20sec Russian KB Swings @ 2pood

10sec Rest    

R1: 18, 11

R2: 15, 10

R3: 12, 10

R4: 10, 11

I haven't done normal pull ups in so long, just butterfly c2b. Rhythm was so jacked. Those are decent numbers tho

12/27/14

10 min EMOM 2 split jerk (not TnG)

5 sets 185

5 sets 205

Did all doubles, never put down

50 kipping hspu for time

Time: 6:04

10,8,5, all 3s

7/1/14

Triplets

Skill: 12min to find 1RM Clean
This can be either a squat clean or power clean.
Squat clean is your friend!
Form before weight! Stay safe!!

255, bottom position felt WAY better! Gym owner even commented on it. Ran out of time before I could do 260+. May have been able to hit it.

Triplets
10min AMRAP
3 Push Ups
3 ABMATS
6 Push Ups
6 ABMATS
9 Push Ups
9ABMATS
12 Push Ups
12 ABMATS
…continue to add 3 until the 10min is up.

Post Total Reps in WODIFY
Rx+ Handstand Push Ups

I did hspu.

Total: 104, 14 hspu into 18 round. Hspu felt great.

Recovery: RUN/BIKE/ROW to cool down

6/24/14 pm

PM

EMOM for 27min

Min-1 - 7 Kipping HSPU (self-adjust this so that fatigue doesn't have you crashing on your neck)

Min-2 - 4 DB Snatches ea arm @ 65# (complete all reps on weaker arm first then stronger)

Min-3 - 5 Burpee Box Jumps @ 30"

All ub

6/17/14 pm

Odd - Airdyne @ hard effort

Even - AMRAP Double-unders in the minute

Cals: 26, 22, 25, 20, 21 = 114

Avg 351-379 watts

DUs: 70, 65, 67, 63, 74

+

EMOM for 24min

Min-1 - 7 Kipping HSPU (self-adjust this so that fatigue doesn't have you crashing on your neck)

Min-2 - 4 DB Snatches ea arm @ 65# (complete all reps on weaker arm first then stronger)

Min-3 - 5 Burpee Box Jumps @ 30""

All hspu were 7 ub

All rest was ub

6/3/14

A. Push Jerk - build to TnG 3RM; rest as needed

225 for 3. 235 for 2. 

235 was my 1RM in August.

B1. BB CG Bench Press - 4 x 4-5 TOUGH reps; rest 60sec

225

B2. Wtd Supine Grip Pull-up - 4 x 4-5 TOUGH reps; rest 90sec

53

This was good work, I probably should've worked at 245 on bench.

+

For time

15 Ring Dips

15 CTB Pull-ups

15 HSPU

Rest 5min

x4

R1: 2:52, did dips and c2b ub in 50 sec. Hspu were 3,6,3,2,1

R2: 3:15, 51 sec then 5,3,1,2s

R3: 3:26, 48 sec then 4,3,3,3,2

R4: 5:11, 49 sec then 3,2,2,2,1s

I suck at hspu

+

Row - 20min @ Z1

4614m

2:10 pace

5/20/14

A. Push Jerk - 5 reps for time @ 185-205# x5; rest 3min

R1: 13sec 185

R2: 21sec 190 sloppy press out

R3: 14sec 195

R4: 13sec 200

R5: 14sec 205

B. Wtd. Pull-up - Build to 3RM; rest as needed

53,62,79,88

Failed at 96

+

30-20-10

CTB Pull-up

HSPU

Time: 11:39

C2b were 20,7,3 then 10,10 then 10

Hspu were 10 all 5s, then 5 all 3s, them 5,2,3

See pic for splits.

+

Row - 20min @ Z1"

4/15/14 pm

A. Jerk Grip OHS - 5 moderate reps x3; rest 90sec

75, 95, 115

I'm going to need to widen my jerk grip

B1. Push Press - 5 tough reps x4; rest 20sec

135, 155, 165, 185 (4)

B2. HSPU - AMRAP in 60sec x4; rest 30sec

23 (21 ub), 12 (11 ub), 10 (7,3), 10 (7,3)

B3. Rings Dip - 15 reps for time x4; rest 4min

18, 19, 19, 22

C1. Wtd. Strict Pull-up - 5 tough reps x4; rest 20sec

53 as 5,5,4,1 and 2,1,1 fail

C2. Kipping CTB Pull-up - 15 for time x4; rest 3min

22, 25, 25, 26 all ub

4/8/14 pm

A1. Muscle-up - 5-6 UB reps x4; rest 30sec

A2. Strict CTB Pull-up - AMRAP UB sets of 3 in 90sec x4; rest 60sec

4,4,3(1.5 reps into 4), 3

A3. Kipping CTB Pull-up - 15 for time x4; rest 4min

18 (butterfly oops), 24,24,25

B. HSPU - 15 Reps in sets of 5 for time x4; rest 2,3,4min b/t sets

31, 42, 1:17 (3,1,1), 1:26 (2,1,1,1)

1/18/14 2014 Carolina Fitness Challenge

Event 1:

5 min amrap to get 30 reps:

Atlas stone 115# 

Alternating ground to shoulder with squat

Score: 25

Place 47th 

Event 2: 

Row 2000m

Score is time to

250m

1000m

2000m

Score:

250m - time 44.5 - place 13th

1000m - time 3:28 - place 21st

2000m - time 6:55.3 - place 16th

Event 3:

10 min amrap:

3 hspu

6 powerclean 155#

9 c2b

Rounds: 6+3+6+7

Score: 124

Place 20th

Overall finish was 32nd out of 53. Atlas stone wod ruined me, otherwise I was top 20.

1/10/14

A. Clean & Jerk - build to 1RM; rest as needed

Hit 255 easy. Caught 265 on 4th attempt, just missed lockout overhead

Would've been 10# PR

+

5 Rounds for time

5 Deadlift @ 225

5 Box Jumps @ 30"

5 HSPU

Time: 4:27

Goal was sub 3. Had 2 no rep hspu and came off the wall on 3 of 5 sets because I fell, not because I needed a rest.  DL and box jump UB.

1/7/14

Skill/Play - Bar Muscle-up, Rope Climb, Pistol, HSPU ~15min

Alternating 4min emom, 4 rounds:

5 bar muscle up UB

1 rope climb

8 pistols

5 hspu (strict odd, kip even sets)

+

15min AMRAP
5 Muscle-ups
5 Burpees
5 Thrusters @ 135#

R: 7+2, missed a 3rd MU at the buzzer, didn't lock out the dip.

Did 5 MU UB thru 4 rounds then 3,2-3,2-2,1,1,1-2

All thrusters UB but. 3rd set I dropped by accident 2,3. These were def the limiting factor 

+
Row - 10min @ Z1

2:07.2 pace

2358m

12/13/13

A. Squat Snatch - build to 1RM; rest as needed

Hit 195 on 2nd try. Missed 200 4x. Getting it back there well, just need left elbow to lock out like a man.

+

7 Rounds:

Squat Clean - 1.1.1.1.1 @ 205

Rest 45sec

Jerk - 1.1.1.1.1 @ 205

Rest 2min

This was tough, the last 2 reps on each every set were rough. Push jerked first 3 reps then split the rest.

+

15-12-9

OHS @ 95

HSPU

Time: 6:40

UB OHS, hspu were 8,7 then 4,4,4 then 3,2,2,2. 

11/22/13

A. Squat Snatch - build to 1RM

195

+

EMOM for 16min

O- 3 x Squat Cleans @ 205#

E- 3 x Jerk @ 205#

No failed reps. All singles on squat cleans, did first 4 rounds of jerk from rack, did mix of rack an singles for last 4 sets. This was tough.

+

EMOM for 16min

O- 5 x OHS @ 135

E - 5 x HSPU

All UB OHS, first 3 sets of hspu strict, rest were kipping. This was also tough, shoulders were smoke city.