Ben's WOD 3/3, 3/6, 3/7, 3/8

3/3

G WOD:

8 minute AMRAP

10 air squats
5 burpees
10 sit-ups
5 ring rows

WOD:

10 minute AMRAP

400m run
20 single arm DB press 45#
15 KB swings 55#

score: 3 full rounds

3/6

Strength:

Establish 1RM for press & back squat

press: 120#
back squat: 205#

WOD:

Run 200m
15 thrusters 95#
20 pull-ups
Run 400m
20 pull-ups
15 thrusters
Run 200m

time: 8:15

3/7

practice OHS & C2B

WOD:

EMOM 12 min

Odd: 5 sit-ups, 5 burpees
Even: 5 jumping squats, 5 SDHP 75#

increase by 1 rep each minute until failure and then decrease by 1 rep

I made it to 12 reps

3/8

14.2

score: 61

Partner WOD:

While one team runs 400m, the other teams do Atomic Push-ups and Ring rows. Cycle through 4 times.

M & C's WOD 3/6/14

Took Tuesday and Wednesday off in prep for the open on Thursday and competition on Sunday. Did some skill work at home with the kettle bell to keep in comp mode.

3/6 - Thursday

Open 14.2

For as long as possible:

Minute 0-3
2 rounds of
10 OHS 95/65
10 C2B pull ups

Minute 3-6
2 rounds of
12 OHS
12 C2B

Minute 6-9
2 rounds of
14 OHS
14 C2B

And so on and so forth...

C: 64
M: 28

M & C's WODS 3/1, 3/2, 3/3

3/1 - Saturday

Open 14.1
10 minute AMRAP
30 double unders
15 G2O 75/55

C: 226
M: 156

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3/2 - Sunday

Worked on the movements for the Hercules CrossFit Comp. Then we did the first WOD.

For time:
50 overhead lunges with plate 35/25
40 kettle bell snatches 35/25
30 alternating kettle bell swings (catch must be made at the top of the movement)
20 plate burpees - burpee then pick the plate up all the way to full lockout overhead

C: 5:45
M: 5:19

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3/3 - Monday

E2MOM 5 front squats

C: 145x5
M: 125x5

5 rounds:
AMRAP 1 minute
10 burpees
5 dumbbell thrusters 35/25
Rest 1 minute

C: 114
M: 87

Ben's WOD 3/1 & 3/2

3/1

14.1

score: 164

As we discussed, I'm not happy with my score. I may or may not redo the workout on Monday. It might be more beneficial to redo it in a few months and practice double unders until then...

3/2

Strength:

3 x 5 Back Squat @ 50%  - 135#

The goal was to go as low as possible and sit there for several seconds.

WOD:

4 rounds for time of:

5 squat cleans 95#
10 handstand push-ups
15 pull-ups
25 box jumps
30 double unders

time: 18:50 - this was the fastest time of the day by a few minutes. It helps that I went unbroken on all the HSPU and that my DU were really good.