WOD's Ending September 18

Tues 9/13:

Travel WOD @ work.

5 RFT:

50 DU
20 Sit ups
10 Push ups
10 Pistol squat

16:22

Thurs 9/15:

A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

Went from the hips not the floor 

65, 75, 85, 95, 105, 115

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs) 10# 
20 Kettlebell Swings (32/24 kg) 45# 
Rest 3 minutes

2:44, 3:10, 3:10 

100 DU - 25 in a row!

Fri: 

4 Rounds 

2:00 Min DU

Run 400 Meters

30 Push ups

Rest 2 min

125 DU 5:56

105 DU - 5:54

104 DU - 5:57

100 DU - 6:00

Sat 9/17:

Grace @ 65# 2:59

Ran 1 Mile, 

4 Rope climbs

9 unbroken Kipping pull ups + 6

Sun 9/18: 

18 Min AMRAP 1x1 rest to work

9 Burpee Box jumps - 24"

9 Front Squat - 95#

6 Rounds all around 1:30 min

WODs week ending September 4 & 9/11.

I was sick for most of the week. This was a slow run. 

Fri 9/02: 

Ran 3 Miles

Sat 9/03:

Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

6 Rounds

2 + 1 BJ

5 + 3 PU

Sun 9/04:

A.
Take 15-20 minutes and build to today’s 1-RM Power Clean

125 1RM Failed 130 

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs) 20# DB
30 Pull-Ups

13:38

100 DU - 15  x 2 

Mon 9/05:

Z Press 5 x 4-5 Reps

Rest 2 min DU practice

37, 51, 48, 47, 68 

2R @ 20# x 2 3R @ 25 2R

B.Run Intervals

.25 Miles warm up

2 @ 400 M Sprint w/ 200 M Recovery runs

4 @ 200 M Sprint w 200 M Rec Runs

6 @ 100 M Sprint w/ 200 M Rec runs

21:39

.25 M Cool down. 

Wed 9/7:

A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups

A. 155 x 2 then bumped it to 165 (1 RM 200)

24" BJ. I could have gone up a bit, but was using all my big plates. :44 - :50 per round.

B. 4 Rounds 
85# PC - really hard to do fast as I am at home and don't have standard bumper plates, so was having to stop and just pull up instead of touch n go. 
Pull ups were regular kipping. I tried to get as high as I could the first round then quickly ran out of steam.

100 DU - 19 in a row 

Thur 9/8:

A.
Take 15-20 minutes to build to today’s 1-RM Snatch

B.
Every minute, on the minute, for 20 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

A. Really NOT comfortable with Snatch yet, so instead of going heavy, I did drills for 15 - 20 min. Broke down the movement and practiced every phase and then put it all together. I tried to use 65# but was shaky and whatever, so ya, not there yet.

B.
1376 Meters and I did Snatch @55#, focusing on going slow and getting the movement right.

Fri 9/9:

Ran 4 Miles @ 8:15 MM

Sat 9/10:

A.
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps

B.
Four rounds for time of:
10 Toes to Bar - mostly TTB kipping
15 Box Jumps - 20#
20 Wall Ball Shots - 10#

A. 95# 1. 8, 2. 10, 3. 8, 4. switched to Z press 20# DB, 14, 5. 16 

WOD's Week Ending August 28

I know I am way behind, but I am posting these anyway, because I want to keep track of my progress. 

Mon 8/22: 

A.
Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

B.
Three rounds for time of:
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)

I feel like I kind of failed this one.... 
A. 75, 85, 95, then it got really dicey.105 for the last two rounds, but was taking more than ten seconds to reset. I had to tell myself to stop being afraid of the stupid bar and just clean it already... not great. HSPU were off 24" box and 18, 17, 15, 13, 15.

B. 75#. 7:59 My grip was wrecked and I wanted to die. I had to wait about 5 to 10 minutes after A. before I could even lift the 75 overhead for practice, because my shoulders wanted to crawl away and die in a quiet place. (End of my exercise cycle. 6 days on 1 off.) 
Anyway, I warmed up with a fast mile run, and then completely failed to do double unders. Had no bounce at all.

Ran 1 Mile @ 7:34

Tues 8/23: Off

Wed 8/24: 

A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg) @ 45#
Max Reps of Thrusters (75/55 lbs) 55#
Rest 60 seconds between sets.

A. 65, 75, 85, 95
35#/45#
B. 14, 13, 13, 13, 14

Thurs 8/25:

A.

Three sets of:Front Squat x 6 reps @ 31X1Rest 60 secondsSupine Ring Rows x 10-12 reps @ 2111Rest 60 secondsDouble-Under Practice x 60 secondsRest 60 seconds
Two sets for times of:
Row 500 Meters
30 Push-Ups
20 Toes to Bar
A. 95#, 105# x 2 FS, Ring rows @ 10 reps, DU.... grrr. I had them and then I lost them. So many whippings today... 19, 17, 21 - but I kept doing them until I got to 30 each time because I was so annoyed and how bad they were today. 
B. This one sucked! 
Dropped the push ups to 30 did knees to chest or pits in a kip. 4:09 and 4:12
30 Ground to Overhead (95/55 lbs)
20 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/55 lbs)
15 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/55 lbs)
10 Pull-Ups
400 Meter Run
105 DU 11@ a time. 
18:25

B.

Rest 4-5 minutes between sets.

Did Fitness, because it fit better with what's available at home. 

Fri 8/26: Ran 3 Miles

Sat 8/27:For time: