Ben's WOD 2/21 & 2/22

2/21

Open Gym:

Muscle ups on the bar and rings. Got 2 on the rings, very close on bar.

Strength:

3x10 Strict Toes to Bar
Hollow Holds
Supermans

WOD:

200m run
15 Squat Clean 95#
300m run
20 Squat Clean
400m run
25 Squat Clean

time: 11:34

2/22

Lift:

Again, deadlifts are holding me back. I should have been going for my 1RM but instead worked on form with Jessie for 20 minutes or so. I'm much better but still default to straight legs after a few reps.

WOD:

2 rounds of:

40 Burpees
20 Deadlifts 135#
40 Single Arm Thrusters 45#

time: 11:something...

RX was 205 deadlift, 55 thruster. I could have gone heavier on the deadlift but because I'm still not quite there with the form, it was suggested I go easy to make sure every rep was perfect. It wasn't. Also, single arm thrusters suuuuck.

M & C's WOD 2/19/14

A) 2-6 rope climbs

B) Open 13.2

10 minute AMRAP

5 shoulder to overheads

10 dead lifts 

15 box jumps

RX-115/75

M: 221 (7rds, 6 DL)

C: 180 (6 rds)

C) Row 1000m

M: 4:20

C: 3:55

Ben's WOD 2/18 & 2/19

2/18

Skill/Strength:

Tabata Hollow Holds & Supermans

Strict and Kipping Handstand Pushups

WOD:

50 Double Unders
15 American KB Swings 55#
21 Handstand Pushups
50 DU
15 KB
15 HSPU
50 DU
15 KB
9 HSPU

time: 12:46

2/19

Lift:

Power Clean & Jerk

Did a lot of form work with the Oly lifting coach. Remember when I was happy with a 145# squat clean at GSR last month? I was power clean and jerking that today. Next step is to learn the split jerk so I can go up in weight. I could clean more, especially if I squat clean, but I was maxing out with that weight for the jerk.

WOD:

Nancy

5 rounds of:
400m run
15 Overhead Squats 75#

time: 13:02

M & C's WOD 2/18/14

A) Push press:

5x50%

3x65%

1x75%

1x80%

1x85%

1x90%

3 attempts at a new 1RM

M: 55-65-75-80-85-90-95-100(PR)

C: 80-95-120-130-135-145 -failed at 165

B) During the first three sets, we did max pull ups. 

M: 8-7-7 kipping

C: 10-6-6 strict 

C) for time:

3 rounds of 

15 toes to bar

15 wall balls to 10' target 20#

Then

3 rounds of

15 burpees

30 double unders

M: 14:56

C: 11:35

C's notes- wasn't feeling it tonight. Need more carbs tomorrow.

M's notes- I have a sinus infection. 

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Confused on your "strict push press". Was it a strict press or a push press? Strict would be no movement of legs while push has a dip...

Myriah & Clyde's WOD 2/17/14

A) Back Squat
5x50% old 1RM
3x60%
1x75%
1x80%
1x85%
1x90%

3 attempts to make a new 1RM

M: 90-115-135-145-155-165-190-195(PR)
C: 235(PR)

I only got 2 attempts before we ran out of time but I definitely could have got to 200 or 205. Huge PRs for both of us.

B) 30-20-10
Russian kettle bell swings 2/1.5pd
Sit ups
Hand release push ups

C: 5:43
M: 6:37

Ben's WOD 2/17/14

Feeling much better after taking the weekend off - especially since I've been able to get back to eating something besides saltines.

Strength:

5-3-1 strict press

95-105-115

WOD:

4 rounds of 30 seconds max effort of

Jumping lunges

Power cleans 95#

Jumping lunges 

Total reps: 350