Started with Turkish Get Ups 6 - 4 - 2
55lbs, 75lbs, 95lbs (Left went up easy, failed on right and did it with only 85lbs)
12-9-6-3
reps for time of:
95 pound Power snatch
Burpee
Rd 1 - 1:12
Rd 2 and 3 took 2:04 (did not hit my split)
Rd 4 - :22
Total time was 3:39
Tuesday, March 5, 2013
Run, Lunge, Squat
Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats
I did this on Saturday since I did not go on the hog hunt. I lost my time but it was just a bit over 15 minutes.
Run 200 meters
100 meter Walking lunge
50 Squats
I did this on Saturday since I did not go on the hog hunt. I lost my time but it was just a bit over 15 minutes.
Monday, February 25, 2013
Sprints
20 leg lift/throws
Sprint 100 yards or 50 yard prowler push w/ 135 lbs
*Your recovery is your walk or jog back to the pull up bar for sprints. If using a prowler, take 60 seconds between rounds.
Did this in ice and mud at house. FUN
OPT Week 8 Day 3
I skipped chain squats becaue I already subed weighted chain step ups the day before to save my back.
B. Squat snatch 1, 1, 1; rest 2 min
140, 145, 150(f) 140
+
For time:
75 power snatch - 75#
This took me 7:55 and kicked my butt big time. Broke it up like so 25, 20, 15, 15 (I honestly did not know if I would get the last 15 unbroken.
50 burpees
Took me 5:16 doing five slow and ten fast
Total time was 13:11
B. Squat snatch 1, 1, 1; rest 2 min
140, 145, 150(f) 140
+
For time:
75 power snatch - 75#
This took me 7:55 and kicked my butt big time. Broke it up like so 25, 20, 15, 15 (I honestly did not know if I would get the last 15 unbroken.
50 burpees
Took me 5:16 doing five slow and ten fast
Total time was 13:11
Weighted Chain Box step ups - Double Unders, Shoulder to over head, Toes to bar
Weighted chain box step ups.
4 sets of 2 each leg
Finished with 40lbs in each hand. My back is jacked. I wanted to work legs while I gave my back a break so this is what we came up with. I guess it was a success because my back was not any worse when I was done.
WOD
2 rounds for time:
100 double under
50 Shoulder to over head
25 Toes to bar
Rd - 1 = 6:08
Rd - 2 = 7:36
Total = 13:44
I was flying through the double unders. I scored a PR in doing 70 unbroken. However, that was a mistake because I HIT THE WALL in the first round. Second round actually felt easier.
4 sets of 2 each leg
Finished with 40lbs in each hand. My back is jacked. I wanted to work legs while I gave my back a break so this is what we came up with. I guess it was a success because my back was not any worse when I was done.
WOD
2 rounds for time:
100 double under
50 Shoulder to over head
25 Toes to bar
Rd - 1 = 6:08
Rd - 2 = 7:36
Total = 13:44
I was flying through the double unders. I scored a PR in doing 70 unbroken. However, that was a mistake because I HIT THE WALL in the first round. Second round actually felt easier.
Wednesday, February 20, 2013
OPT Week 8 Day 2
A1. Weighted chin up; 2-3 tough reps x3; rest 10 seconds
A2. 10-20 unbroken CTB chin ups x3; rest 3 min
90lbs + 13 CTB, 90lbs +14CTB, 90lbs +15CTB I guess I had to wake my arms up because I was able to do a little more every time. all the weighted chin ups were two reps. I went for three once or twice but did not get it.
+
10 min amrap:
Squat clean 135
(perform 4 toes to bar on the top of each minute)
RD 1 - 8
RD 2 - 5
RD 3 - 5
RD 4 - 5
RD 5 - 5
RD 6 - 5
RD 7 - 5
RD 8 - 5
RD 9 - 5
RD 10 - 6
Total reps of Squat cleans = 54
A2. 10-20 unbroken CTB chin ups x3; rest 3 min
90lbs + 13 CTB, 90lbs +14CTB, 90lbs +15CTB I guess I had to wake my arms up because I was able to do a little more every time. all the weighted chin ups were two reps. I went for three once or twice but did not get it.
+
10 min amrap:
Squat clean 135
(perform 4 toes to bar on the top of each minute)
RD 1 - 8
RD 2 - 5
RD 3 - 5
RD 4 - 5
RD 5 - 5
RD 6 - 5
RD 7 - 5
RD 8 - 5
RD 9 - 5
RD 10 - 6
Total reps of Squat cleans = 54
Amanda
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch(wanted to go full weight but weak back and I am not just there yet. I went with 125lbs and it was still a load for me but I was able to work on my form as I did the WOD. I think I can use 135 in the furture.
RD 1 - 2:40
RD 2 - 2:51
RD 3 - 1:02
Total time was 6:33
Muscle-up
135 pound Squat snatch(wanted to go full weight but weak back and I am not just there yet. I went with 125lbs and it was still a load for me but I was able to work on my form as I did the WOD. I think I can use 135 in the furture.
RD 1 - 2:40
RD 2 - 2:51
RD 3 - 1:02
Total time was 6:33
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