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