10-18-14

2014 Regional WOD - Event 6 :
50 calorie Row
50 box jump overs 20"
50 DL 120#
50 WB (to 10')
50 ring dips
50 WB (to 10')
50 DL 120#
50 box jump overs 20"
50 calorie Row

303 reps within 21 min time cap
30:31 ish to complete entire WOD

about 7 reps behind JZ when he got off rower, around 10 from transition from BJ to DL, about 20 reps behind transition DL to WB, ring dips took 5 min to complete... mostly 2s and 3s.. then switched to quick singles

10-17-14

AM
HSPU Practice

+
For Time (from Floor):

30 Strict Press 75#
10 Strict Pullups
20 Push Press 105#
20 CTB Pullups
10 Push Jerk 125#
30 Pullups

28:17

PM
500 Double Unders for Time
*5 WBs to 12' every break or trip*

13:07
118, 29, 52, 42, 60, -, 48, 70, 14, 67

10-15-14

AM
A. Squat Snatch 95#+. 5 singles / attempts. 2 min rest. (95, 100f, 95, 95f, 95)

B. TnG HSS. 3 reps. x5 90s rest (75, 80, 85, 90, 95x2)

C. OHS @ 22x1. 6-8 reps.2 min rest. x5 (deep) (from floor) (65, 70, 75, 80, 85)

PM
A. PS. 3-4 reps OTM x10. 85#

B. DL. 125#. 20 for time. 90s rest. (27s, 26s, 26s)

+
30s AD @ 100% (approx 80-90 pedals)
2:30 rest
x5

10-14-14

15 min EMOM:
min 1: 10 PP 65# AFAP (14s, 13s, 13s, 13, 14s)
min 2: 8 TtB AFAP (14s, 16s, 13s, 12s, 13s)
min 3: 30 DUs AFAP (17s unb, 20s, 17s unb, 21s, 17s unb)

+
15 min EMOM:
min 1: 10 KBS 1.5 Pood AFAP (20s, 19s, 21s, 21s, 21s)
min 2: 8 Bar Facing Burpees AFAP (33s, 34s, 36s, 41s, 46s)
min 3: 10 GHD AFAP (24s, 28s, 28s, 33s, 35s)

10-12-14

Wodapalooza Qualifiers

10-08-14

AM
Skillwork: HS Hold, HSPU 2s / 4s, false grip hangs on rings 15s

PM
A. PC x1 / HPC x1. EMOM x10 (105 to 125)

B. 20 DL 185# for time. x3. rest 4 min (1:06, 58s, 1:04)

+
12 RFT
10 KBS 1.5 pood
10 cal row
10 WB to 12'

34:55

10-07-14

5 RFT
400m run
15 Burpee Box Jump Over 30"

25:12
+
10 min easy AD

10-06-14

AM
EMOM x10
Even: 30 DUs
Odd: 12 Thruster 65#
into
EMOM x10
Even: 30 DUs
Odd: 6 Thruster 100#

PM
A. HSPU practice freestanding with band

B. Neg MU 20-30 reps (20)

C1. Skin the Cat x6
C2. CtB Pullup x12
x5

10-04-14

10-03-14

AM
Sn / Ttb practice

105 PS - 3 singles (5 total)

cal row & burpee over row practice

PM
30/30 AD x20

10-01-14

AM
4RM PS (90#)
3 reps at 95#

+
"Diane"
21-15-9
Deadlifts 155
HSPU

19:26
for HSPU measured 9" to abmat logo & measured 14" to center of 25s on side of abmat.  splits for rounds: 9:54 after 21s, 16:19 after 9s........  for HSPU did 2s of 2 in the beginning otherwise all were singles

PM
A. 5 CTB OTM x10

+
10 min AMRAP
200m run w sandbag
10 BE

5 rds+ run + 6

09-30-14

3 sets MAX DUs (88, 82, 59)
15 min easy row (3371m / 2:13.4 avg)
3 sets MAX DUs (52, 69, 42)
15 min easy run (1.43 mi / 10:27 avg pace)
3 sets MAX DUs (105, 65, 43)
*used 1.3 oz rope*

+
10 min easy AD

09-29-14

AM
A1. Triple Under Practice
A2. HS Walk (6.5'x4 + 10')

B. Negative MU. 20-30 reps (20 reps)

C1. Skin the Cats. 5 reps
C2. Strict TtB. 10 reps
x5

PM
A. 1 1/4 BS. 5x5. 2 min rest (115, 125, 135, 145, 145)

B. FS@3030. 10 reps. 2 min rest. x3 (105, 110, 110)

C. FS w chains. 4 reps. 45s rest x12

+
15 easy AD

09-27-14 / 09-28-14

09-26-14

AM
A. Squat Snatch. 12 singles @ 95#. 2 misses max
10 reps completed.  missed reps 9 & 11

+
S2O Practice for 4RM
135 # felt easy, 3 PJ / 1 SJ

+
3PC / 3 HSC / 3 Thrusters @95#
DU practice

PM
AD 30/30 x 20

+
DU / PJ / SP Practice

09-24-14

AM
A. L-sit. Accum 2 min

B. Legless Rope Climbs. 8 reps.

C1. Russian Dips. 7 reps. 1 min rest
C2. L pullup. 6-8 reps. 1 min rest
x5

+
AD 15 min


PM
C&J. 5 singles @135#

+
"Grace"
30 C&J @95#
2:52

+
20 min run