Heading to Squaw Valley for Snowboarding!

Squeezed in a WOD before heading up to do some snowboarding.

I can't remember all the stuff we did, it was a lot. Finished in 35:11.

Snatch balance

WOD (5-5-3-3-1-1-1):

• overhead squats
• snatch balance
• overhead squats

Go up in weight each set. My final weight was 155 lbs.

WOD 2 (9 minutes):

• KBS
• burpees

Do the above two movements ladder style. 1 kbs + 1 burpee. 2 kbs + 2 burpees etc. At the end of 9 minutes I completed 10 rounds and 11 kettle bell swings.

Strenght day

WOD: 3x5 back squats - 260 lbs
260 felt good this time. Going up in weight on the next back squat day.

WOD: 3x5 press (120 lbs)

WOD 2:
800m run then 3 rounds of:

• 3 front squats
• 1 split jerk

200m run and 2 rounds of:

• 3 front squats
• 1 split jerk

200m run and 1 round of:

• 3 front squats
• 1 split jerk

End with a 400m run.

My time was 11:17.

21

WOD:

• 50 double unders
• 10 dead lifts (205 lbs)
• 21 ring dips
• rest 3 mins
• 50 double unders
• 10 dead lifts
• 21 pull ups
• rest 3 minuts
• 50 double unders
• 10 dead lifts
• 21 burpees

Bench press and a little something extra

WOD 1: 3 sets of 5 bench press (175 lbs)
Notes: Felt pretty light. Could have done 3x5 @ 180.

WOD 2 (10 mins):

• 3 pull ups
• 6 push ups
• 9 squats
• thrusters (95 lbs)

WOD 2 is a 10 minute running clock. At the top of each minute do the pull ups through squats. Do thrusters for the remaining time of the minute.

Press and some squats

Decided to lift tonight instead of doing the WOD.

Press: 3x5 across (120 lbs)
Warm up for the press was 5 reps each of: 45 lbs, 65 lbs, 95 lbs, 115 lbs.

Back squat: 1x5 (260 lbs)
I only had enough time to get in one set of 5.
Warm up for the back squats was 5 reps each of: 135 lbs, 155 lbs, 205 lbs, 235 lbs.

Dead lifting

WOD: 3x5 across dead lift (265 lbs)

Felt pretty good. Going to move up to 270 lbs next time.

Hanging Power Cleans

WOD (3 rounds):

• 7 hang power cleans (115 lbs)
• 7 ring dips
• 7 box jumps

Then: 75 double unders

Then (3 rounds):

• 5 hang power cleans
• 5 ring dips
• 5 box jumps

Then: 400m row

3 rounds:

• 3 hang power cleans
• 3 ring dips
• 3 box jumps

End with a 400m sprint.

The Prowler Again

The prowler sucks.

Today's WOD was a team based workout.  3 people to a team and only two people can be working at the same time.

WOD 1 (5 minutes):
Have three bars set up with 50 lbs, 100 lbs, and 150 lbs. The bars are for power cleans and score is kept by pounds. Each rep is worth the pounds on the bar. You can also do burpees for 25 points a piece. I don't remember the total for my team, but we had more points than the other team.

WOD 2: 2000m row
One rower per team. Break up the rowing however you want between the team members. We rowed until we felt like getting off the rower. The strategy worked out fine and we won this time too.

WOD 3: The Prowler
Push the prowler (loaded with 90 lbs) 400m. Again, only two people can be working at a time. The first 200m we used two people at a time to push the prowler. On the way back we each took turns pushing by ourselves. We won, but I'm telling you that I HATE THE PROWLER.

The prowler

After some bench pressing, we were introduced to the prowler. The prowler isn't any fun.

WOD 1: 3x5 bench press - 170lbs

WOD 2 (2 rounds):

• 400m run
• 5 dead hang pull ups
• 10 ring push ups
• 15 weighted step ups (30lbs)

My time was just over 7 minutes.

WOD 3 (2 rounds):

• prowler push across the parking lot and back (90 lbs)
• 2 rope climbs
• 10 dips
• 15 lunges

I forgot to note my time on this wod.

Mash up

Today was a mash up of WODs.

WOD:

• 400m run
• 21 KBS
• 12 pull ups
• rest 5 mins
• 15 clean and jerks (115 lbs)
• rest 5 mins

Then AMRAP in 8 minutes:

• 5 pull ups
• 10 push ups
• 15 squats