Tuesday, 9/16/14

Warmup:

• Row 500 meters (1:54)
• 3x10 squats
• 3x10 pushups
• 3x10 kettlebell swings (35#)

Strength:

• 1x5 deadlift (135#)

Workout:
3 rounds for time of

• 10 wall ball (20#)
• 10 box jumps (24")
• 5 deadlift (135#)

Time = 7:27

Friday, 9/12/14

Warmup:

• Bike 3/4 mile
• 3x10 air squats
• 3x10 pushups
• 3x10 kettlebell swings

Strength:

• 3x5 deadlift (135#)

Workout:

• 60 wall balls

Monday 2-11

Warmup:

• Run 400 meters
• Row 500 meters
• 3x8 pvc good mornings
• 3x8 pvc thrusters
• 3x8 kettlebell swings
• 3x8 pushups
• 3x8 pvc pass throughs

Strength:
5x1 3-position cleans (low to high) + jerk.  Rest 60-90 seconds between sets.
I completed 2 sets at 115# and three sets at 135#.

WOD:  "Monday 2-11"

12-minute AMRAP of:

• 5 power cleans (135#)
• 10 knees to elbow
• 15 wall balls (20#)

I completed 4 rounds plus 4 cleans.  I subbed situps for K2E in the 4th round.

Wednesday Night

Warmup:

• run 400 meters
• row 500 meters
• 3x8 kettlebell swings (1 pood)
• 3x8 pvc pass throughs
• 3x8 pvc overhead squats
• 3x8 pvc good mornings

Strength:
For 7 minutes every minute on the minute perform 1 power snatch and three snatch balance.  I used 65#.

WOD:  "Wednesday Night"
Perform as many reps as possible in five 2-minute rounds.  Take 1 minute rest between rounds.  Keep working through the reps and pick up where you left off.

• 30 lateral jumps
• 20 situps
• 15 hand release push ups

I completed 4 complete circuits plus 30 jumps and 6 situps.  Total reps = 296.

1st Time Back in a Long While = SORENESS

Warmup:

• run 400 meters
• row 500 meters
• 3x8 pvc pass throughs
• 3x8 pvc good mornings
• 3x8 pvc overhead squats
• 3x8 pushups

Skill/Strength:

• Snatch practice from high hang, low hang, and full snatch positions.  I worked out with 45# & 95#.  15 minutes.

WOD:  "1st Time Back"

For time:
50 walking lunges
20 overhead squats (95#)
20 toes to bar
50 walking lunges
15 overhead squats (95#)
15 toes to bar
50 walking lunges
10 overhead squats (95#)
10 toes to bar

Time: Approximately 15 minutes

I completed the first round as Rx except I did 5 toes to bar and completed the remaining 15 reps with situps.  In rounds 2 & 3, I completed 25 walking lunges instead of 50 due to leg cramps and dropped the weight on the overhead squats to 65# for the same reason.  I also substituted situps for the toes to bar reps.

Tuesday

Warmup:

• 10 burpees
• 30 walking lunges
• 5 cartwheels
• power clean warmup

Strength:
1 rep every 45 seconds for a total of 8 reps.  Each rep consists of 155# power clean, hang squat clean, and push jerk.

WOD:  "Tuesday"
AMRAP in 8 minutes of:

• 3 squat cleans (135# Rx)
• 30 double unders (Rx)

I completed 3 full rounds plus 3 squat cleans.  I felt old and tired.  It's tough getting back into this level of work after playing softball exclusively for 3 months.  

Ungodly Chipper

Warmup:

• Hurdle drills
• Track drills
• Scorpion stretches
• Various lifting warmups

WOD:  "Terrible"

This is a team WOD (I teamed up with Tiffany Shipp).

1. Run 1600 meters & row 2000 meters.  Partners can work at same time.
2. 80 deadlifts (185/115).  Only one at a time.
3. 30 hang cleans (135/95).  Only one at a time.
4. 300 double unders.  Only one at a time.

Every two-minute interval, stop what you are doing and complete the following before continuing chipper:

• 1st/6th interval - 20 burpees
• 2nd/7th interval - 20 box jumps
• 3rd/8th interval - 20 HSPU/pushups
• 4th/9th interval - 20 kettlebell swings
• 5th/10th interval - 20 pullups

Time 44:11

This was my first time back in a while.  I ended up rowing all 2000 meters while T2 ran the mile.  We split the intervals evenly.  After the 10th interval, they expired (thank goodness).  I switched to 135 on deadlift after the first 20 reps.  We split those 40/40.  I completed 10 hang cleans & T2 took care of the rest.  She was unable to get her double unders working, so we did 900 singles instead.  I probably did 500-600 of those and she completed the rest.