Running is no fun

After an interesting warm up, we did 400m sprints.

WOD:

• run 400m (60% effort)
• run 400m (60% effort)
• run 400m (70% effort)
• run 400m (70% effort)
• run 400m (80% effort)
• run 400m (80% effort)

Rest 3-4 minutes between runs.

Snatching

WOD: snatch.
Do sets of three (take your time). Add weight after every set. When you fail two out of three, drop 20% of the weight and finish strong.

Back from Yosemite

Relaxing at the river, drink in hand.

Last week was awesome for travel, not so awesome for fitness.  Today was my first workout since last Wednesday.

WOD ("The Bear"):

• 1 power clean
• 1 front squat
• 1 push press
• 1 back squat
• 1 push jerk

Do the above 5 times (5 times is one round). Add weight after every round and do a total of 5 rounds. I finished in 16:08.

Back from Santa Monica

Just got back from Santa Monica and ended up working out at 7 PM. I like the later times compared to my usual 6 AM!

WOD (5 rounds):

• 5 box squats (185 lbs)
• 5 dead hang weighted pull ups (25 lbs)

NOTE: I should have probably done the box squats at 200lbs.

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Power Snatches

WOD (5 rounds):

• 5 power snatches (115 lbs)
• 7 pass throughs
• 9 ring push ups
• 25 double unders

My time was just over 19 minutes.

Saturday, Aug. 14

WOD (5 rounds):

• 5 power clean + jerk (135 lbs)
• 10 KBS
• 20  double unders

My time was ~15 minutes.

Dead lifts

WOD 1:

• 3 sets of 5 reps deadlifts (247 lbs)

WOD 2 (5 minutes of Cindy):

• 5 pull ups
• 10 push ups
• 15 squats

I completed 5 rounds.