2013-06-29 WOD

Missed the WOD at the box today because of a swim meet for the kids, so I decided to do a long run instead. It was crazy hot, so my original goal of 20k got cut short. Still, it was a decent workout.

13.86km, 1:29:52, 6:29min/km pace (most of the time my pace was under 6, but walked a section at the middle which lowered the avg)

2013-06-28 WOD

WARM
std warmup
clean practice
800m run

MAIN
A. In 8 min, work to a heavy power clean
I got to 155 and ran out of time, could have gone heavier

B. At 90% of weight above, 6 min AMRAP power cleans
I went 145, and got 29 reps (and 4-5 no reps)

C. Work on your "GOAT" (weakness of choice)
I did 5 mu attempts (failed)
3x5 ring pullups
4 handstand pushups

2013-06-27 WOD

Active Recovery Day

- 20 min mobility work

- 5k run
4.9 km 26min, 5:20 min/km pace

- Skill work
- 5 MU attempts - all failed, but feels like I'm getting close
- 3x5 ring pullups
- 2x5 ring dips

2013-06-26 WOD

WARM
std warmup
20 wallball
2x2min airdyne

MAIN

A. 30 Back squats, heavy (65-75% ORM), 30 reps unbroken.

I went 165#, did 13 reps, had to put the bar down, which meant I had to start again
Dropped to 135, did 30 reps. Wanted to quit so bad but Mike barking at me helped see it through. Was so close to blacking out. tunnel vision and everything.

B EMOM 12 min
{
(even minutes) 5 ring dips
(odd minutes) 5 strict pullups
}

2013-06-25 WOD

WARM

std warmup

800m run

MAIN

A. "Tabata this"

each movement, 20s on, 10s rest, for 8 rounds, score is your lowest number of reps for any of the 8 rounds

Air Squats: 12 (15,14,12,12,12,12,12,12 = 101)

Row (calories): 7 (7 or 8 each round, 59 total)

Situps: 10 (15,14,12,10,10,10,10,10 = 91)

Pullups: 5 (7,6,5,5,5,5,5,5 = 43)

Pushups: 7 (10,8,7,7,7,7,7,7 = 60)

B. Skill work 

Not much time, but did 3x3 ring pullups

2013-06-24 WOD

WARM
Std warmup
5 min DU practice

MAIN
A. 3 rounds, each for time, 4 min rest between rounds
{
400m run
30 KBS 53/35 (I did 35#)
30 HRPU
30 DUs
}

Times: 4:45, 4:35, 4:50

B. Work up to a heavy triple deadlift
I got to 255#. Could have gone a bit heavier but had a hard stop and had to leave.

2013-06-22 WOD

WARM
std warmup
10 wallball passes
10 wallball bounce passes

MAIN
A. 20 min EMOM
{
7 thrusters 95/65 (I did 95#)
7 pullups
}
I did the first 14 sets unbroken on both. Kind of fell apart on the last couple minutes, sets of 3, 2, singles...

Rest 5 min

B. 10 min max cal Airdyne
I got 151 calories