2013-04-06 Open 13.5 re-do

Re-did 13.5 today, tried to focus on form, but in the end I only got 4 more reps.

AMRAP 4 min
{
15 thrusters #100
15 C2B pullups
}
total rounds, reps = 1+12 = 42

2013-04-05 WOD

A. Work to a heavy snatch in 20 min

 only got to 95# today. not sure why. should have done better

B. 5 rounds of
{
3 min clock
200m run
10 HSPU or 20 HRPU
rest remainder of 3 minutes
}
1st round I did 8 HSPU + 2 negatives
2nd, 3rd round, I did 20 HRPU
4th, 5th round I did 15 dips (including 3 korean dips. ouch!)

2013-04-04 Open 13.5

OK, 1st (and only? we'll see) attempt at 13.5

WARM
std warmup
thruster& pullup practice
800m run

MAIN
4 min AMRAP
{
15 thrusters 100#
15 chest-to-bar pullups
}
If 90 reps completed, additional 4 minutes earned. same at 180, 270.... There was no way I was going to get 90 anyway :-)

Total reps: 38. On the plus slide, the C2B were way easier for me than last year. On the down side, my conditioning isn't where I'd like it. I was hoping to get into the second round of pullups, maybe 50-55. May re-do on the weekend. We'll see how I feel.

After the 4 minute mark and noting our score, we continued to 8 min just to get a better workout. My total for the 8 minutes was 63, IIRC

400m recovery run.

2013-04-03 WOD

active recovery day

Mobility work

20 min row (4k)

3x5 strict pullups

2013-04-02 WOD

A. 5 min DU practice.

Did about 200, but started by doing 45 UB, which is a PR for me.

B. 12 min EMOM
3 Squat Clean 115#


C. 12 min EMOM
12 KBS 35/53 (I did 35#)

2013-04-01 WOD

A. Work to a heavy Back Squat
I got to 250, a 5# PR. First time w lifting shoes, maybe that's what did it?

B. 5 min AMRAP
{
3 Heavy thruster (I started 115# but went down to 95#)
6 Burpee bar jumps
}
Total: 5 rounds plus 3 reps

C. 5 min AMRAP
{
100m sprint
20 pushups
}
Total: 4 rounds + 2 reps

Then I added:
D. 3x3 pullups

2013-03-31 Open 13.4

Did it Saturday. Re-did it Sunday. So sore Monday.

7min amrap
{
3 Clean & Jerk, 135#
3 Toes-to-Bar
6 Clean & Jerk, 135#
6 Toes-to-Bar

9 Clean & Jerk, 135#
9 Toes-to-Bar

12 Clean & Jerk, 135#
12 Toes-to-Bar

15 Clean & Jerk, 135#
15 Toes-to-Bar
}
I got 45 reps this time, so through the 3s, 6s, 9s, and then 9 of the 12 C&J's.

Better, but not great. Better form helped, as did my coach hounding me, but if I'd been better rested I could have finished that set of 12, and then flown through the 12 T2B. So a score of 60 is not that far out of reach. Maybe next year :-)