Row, Press, and Sit up

Really fun workout this morning.

WOD (5 rounds for time):

• row (250m)
• 1 power clean (105 lbs)
• 5 presses (105 lbs)
• 10 sit ups

There was a catch to the row. I had to keep the pace per 500m under 1:50. My time for the workout was 13:23.

Some video of the workout: Waaaaaaaaaa!

Monday, April 12

I ate a bunch of junk all weekend. Monday morning I felt like a truck hit me. Back to eating good again.

WOD (for time):
50 Double Unders
40 Sit ups
30 Push Jerks (95 lbs)

200m run

40 Lateral jumps over bar
30 Hang Power Cleans (95 lbs)
20 Burpees

200m run

30 Lunges
20 OHS (95 lbs)
10 Med Ball Clean/Wall ball combo (20 lbs)

200m run

Not a fun workout when you are dehydrated and have a mild headache. My time was 20:13.

Saturday, April 10

WOD:
Max Clean and Jerk or Work on Clean and Jerk Technique with a heavy weight for you.

I worked on technique with 165 lbs.

Clean and jerk

Dead Lift

I'm beginning to enjoy workouts that include dead lifts.

WOD:
3 sets of 5 dead lifts. Rest for about 3 minutes between sets. My weight was 245lbs.

Then:

• 3 presses (75lbs)
• 3 push presses (75lbs)
• 3 push jerks (75lbs)

Do two rounds of the above then run 200m. Do it all again twice more (not the dead lifts). My time was 7:33.

Deadlift failure

7am workout

I usually workout at 6am, but I had today off so I slept in an extra hour and hit the gym at 7am. The 7am'ers were a lot of fun.

WOD:

• wall ball (20lbs)
• 400m run (50% effort)
• KBS (24kg)
• 400m run (70%)
• double unders
• 400m run (100%)
• K2E (or sit ups)

The workout was a tabata workout. We do each movement for 20 seconds followed by 10 seconds of rest for 4 rounds. Your score is the lowest number of reps of the 4 rounds.

Scores:

• wall ball (11)
• 400m run @ 50% (1:57)
• KBS (8)
• 400m run @ 70% (1:42)
• double unders (13)
• 400m run @ 100% (1:26)
• K2E (6)

Chest to the bar

I ran out of gas during the warm up this morning.  Not a good way to start.

WOD (5 rounds):

• 7 thrusters (95lbs)
• 7 kbs (24kg)
• 7 c2b pull ups (chest-to-bar)

My time was not impressive. 19:03.

Heavy

225lbs felt heavy today.

WOD:

• 1000m row
• 9 dead lifts (225lbs)
• 9 hspu
• 7 dead lifts
• 7 hspu
• 5 dead lifts
• 5 hspu

Do the above within 15 minutes. If you have time to spare, do as many rounds of "Cindy" as you can before time runs out.

"Cindy":

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

I finished the WOD with just enough time to do 5 pull ups.