2/14/15

Valentine's WOD

WOD #1:

115/75

32 rounds 

WOD #2:

9:12

2/12/15

A. Squat Snatch - build to tough single; rest as needed (NTE 10 total reps, 1 miss)

175

B. Squat Snatch - 10 reps for time @ 60%; rest 60sec

105 ub in 40s

C. Squat Snatch - 10 reps for time @ 70%; rest 90sec

125 ub in 52s

D. Squat Snatch - 10 reps for time @ 80%

*base all loads on "A"

140 as 2,2,2,1, miss, 1,1,1 in 2:29

Low back on last set

2/10/15

Still got the sinus action. Came in to do a little weight but not breathe too hard.

5 strict hspu

5 kip hspu

5 reps each of:

Split jerk: 95, 135, 165, 185, 205

Straight into Back squat same weight

5 dl

3 powerclean

1 front squat

135, 165, 185, 205

2/9/15

First real activity since Tuesday. Don't feel throat anymore. Just sinus congestion now.

Wanted to start back with 30 min z1 home row to see how throat and sinuses do.

Felt good to sweat. Did 36.38 of whatever the metric is on the bike computer on my rower in 30 min.

2/3/15

Pistol mechanics/Practice ~10min (NTE 30 reps ea leg)

+

A. S.Clean & Jerk - 1 rep on the min for 15min @ 205#

Good stuff, no misses. Really felt quick under the bar and stayed on my heels. Crap! I didn't jerk!

B. Front Squat - 3,3,3; rest 3min (build)

205, 225, 245(2)

+

For time:

30 Thrusters @ 95#

30 Pull-ups

20 Thrusters @ 115#

20 CTB

10 Thrusters @ 135#

10 Muscle-ups

Time: 11:55

30s: 15,15 both

20s: 5s thrusters, 10s c2b

10s: 5s, then 3,3,2,2

2/2/15

5min AMRAP @ 85% effort

60cals Row

AMRAP TTB in remaining time

Rest 3min

Total: 40 as 10,10,10,5, 1s wo dropping off.

+

5min AMRAP @ 90% effort

60cals Row

AMRAP Rounds of: 7 KB Swings @ 2pood + 14 Double-unders in remaining time

Rest 3min

R: 2+7 kbs

+

5min AMRAP @ 95% effort

60cals Row

AMRAP Wallball in remaining time

Rest 3min

Total: 50 as 30, 10, 10

+

5min AMRAP @ OPEN PACING

60cals Row

AMRAP Burpees in remaining time   

Total: 32 ub

These were good work.

1/30/15

Jan-30*lighter session 

Pistol Mechanics/Practice ~15min (NTE 30 reps ea leg)

+

Aerobic Recovery - 60min    

Airdyne 30 min

Avg watts 183, cals 403

20min amrap moderate aerobic

10 no push up burpee box jump 20"

20 DUs

20 cal ad

20 body weight walk lunges

R: 7+2bbj

Only broke one time on DUs. Gotta be the rope.