Technique day

We took it easy and worked on our cleans.

WOD (5 rounds):

• 5 cleans - perfect form (95 lbs)
• 20 dumbell presses (30 lbs)
• 12 pull ups
• 12 ring dips

Row, squat, swing

WOD (3 rounds):

• 500m row
• 12 back squats (body weight - 185 lbs)
• 21 KBS (24 kg)

My time was 14:27.
Note: My body weight is actually 180 lbs, so I was RX+ on this wod.

Great Workout Today

WOD:

• tabata row for calories - 3 rounds (20 seconds of work. 10 seconds of rest)
• 21 front squats (95 lbs)
• 15 box jumps
• tabata row for calories - 4 rounds
• 21 wall ball
• 15 burpees
• tabata row for calories - 5 rounds
• 15 jerks (95 lbs)
• 21 pull ups

My time was 16:14. For the rowing, the first set I maintained 8 cals (8 cals per 20 seconds of work). For the set of 4, I held at 7 calories. 6 calories for the 5 round set.

Friday, Aug 6th

WOD:

• 20 Double Unders
• 10 C2B Pull Ups
• 20 Thrusters (95 lbs)
• 10 C2B Pull Ups
• 20 Double Unders
• 1 Mile Run
• 20 Double Unders
• 10 C2B Pull Ups
• 20 Thrusters (95 lbs)
• 10 C2B Pull Ups
• 20 Double Unders

My time was 19:34.

A Bunch of Stuff

Today most of us were in pretty bad shape after the last two workouts. Tara took it easy on us.

Warm up (2 rounds):

• 5 push ups
• 5 pull ups
• 7 squats
• 7 burpee pull ups

WOD 1 was push ups, pass throughs, dips, and l-sits using parallettes.

WOD 2 (5 rounds):

• 15 kettlebell swings (27 kg)
• 7 presses (75 lbs)
• 10 GHD sit ups (see video)
• 2 rope climbs

My time for wod 2 was 14:23.

GHD Sit ups

Tuesday, August 3rd

WOD (5 rounds):

• 200m Row
• 5 DH Weighted Pull Ups (30 lbs (RX was 45 lbs))
• 3 min. rest between rounds.

The weighted pull ups were seriously hard after a 200m row sprint.

Sprints

Sprints at 6am are not fun. I repeat. Not fun.

WOD:

• 5 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (25 lbs)
• 5 100m sprints (1 min rest between)
• 4 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (35 lbs)
• 4 100m sprints (1 min rest between)
• 3 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (40 lbs)
• 3 100m sprints (1 min rest between)
• 2 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (45 lbs)
• 2 100m sprints (1 min rest between)
• 1 DB deadlift, hanging power clean, front squat, push press, and clean + thruster (50 lbs)
• 1 100m sprints (1 min rest between)

I don't remember my exact times for all the sprints. They were with in the 14-16 seconds range.