WODS Week Ending August 14

Monday: OFF

Tues 8-9: 
Ran 5K

Wed 8- 10: 

A.
Deadlift:
*Set 1 – 5 reps @ 75-80% - 155
*Set 2 – 3 reps @ 80-85% - 165
*Set 3 – 1 rep @ 85-90% - 175
*Set 4 – 5 reps @ 80-85% - 165
*Set 5 – 3 reps @ 85-90% - 185
*Set 6 – 1 rep @ 90+% - 195
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B.
Three rounds for time of:
20/15 Calories of Assault Bike (or 400 Meter Run) Bike 
15 Box Jumps (24″)
15/10 Strict Handstand Push-Ups

9:57

Thurs 8-11:

A.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
Against a 2-minute running clock, complete a total of six sets of the following:
Row 300/250 Meters
Push-Ups x Max Reps
Rest 2 minutes between sets.

A. Bench dips, used elbow straps hanging from pull up bar for ring rows and 1 min not to wall handstand hold. 
B. Forgot to write the 2 min rest down, so was taking about 20 sec between each round until I was dying after round 4 and looked up the WOD again. STUPID! Anyway, 
25, 23, 20, 21, 23, 22

Fri 8-12:

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches (135/95 lbs – hang power snatch is ok too)
14 Toes to Bar

Really not confident in this movement, so I kept it light. 
A. 45, 55, 65, 65, 75, 75, 75, tried 95, went back to 75. ( I am missing small weights at home. So I jump from 75 to 95.... need to get another set of 5s and some 2.5s)

B. 55# HPS TTB were knees to chest.. worked on getting the motion from the shoulders right. 5 rounds + 2.

50 double unders.... got six in a row this time. WOOT!

Sat 8-13:

Ran 3 miles in 22:34 (stopped a couple times!)

Sun 8-14: 

In teams of two, alternating complete rounds, complete as many rounds as possible in 20 minutes of:

5 Power Cleans (135/85 lbs)
10 Burpees Over the Barbell
20 Wall Ball Shots (20/14 lbs)

9 rounds + 10 Burpees 

50 DU

Did this with Dan. It was fun!