Myriah & Clyde's WOD 1/16/14

Went to open gym and combined some of the workouts we are going to miss this week.

Here is my workout:

A) 3 rounds of 20 hand release push ups for time (rest two minutes between each set)

52, 1:10, 56

Much more tiring than I imagined. By the way, if you want to try this the men had to do 30.

B) 7-7-7(+) Dead lift 

First at 70% 1RM, 75%, 80%

140-150-160(7) 

Deadlifts are hard. But I love them.

C) 1-1-1-1-1 Hang clean + Clean (reset each time)

66, 85, 85, 90, 95

Wasn't sure how high I would be able to go with a hang clean. Turns out much higher than I thought. Also, started doing them at 2 reps each then C pointed put it was just 1 so I wish I had started higher.

D) 2x15 toes to bar trying to go unbroken as possible- rest 1 minute between rounds 

This was hard too. Definitely not even close to unbroken.

E) 3x5 kipping HSPU

First set with 10# plate then last round just abmat.

F) One set of five kipping pull ups to make sure I still got them. It's been a while. Wanted to do three sets but my hands were done at this point from the barbell.

C's workout:

A) 4x5 Back squat

135-165-175-185

B) 2x15 toes to bar unbroken- 1 minute rest in between 

Ben's WOD 1/15/14

Warm-up:

Dynamic stretching and mobility

Strength:

2 rounds of 30:30 (30 seconds work/30 seconds rest)

• Battle ropes
• Air squats
• Tire flip
• abmat sit-ups with 15# kb

4 rounds of 8 reps wide leg squat lunges

• 45 - 95 - 95 - 115

3 rounds of:

• 5 kipping pull-ups
• 5 strict dips + kipping until failure

WOD:

splitting the work with a partner AMRAP 15 minutes of 

200m row

10 KB swings 55#

8 burpees

6 side shuffles (100m)

--I was going to do a different WOD since this is so similar to what I did last night but the group needed another person so I jumped in. I ended up doing all the swings and burpees for my partner, then splitting the side shuffles. We both had to row at the same time. I'm not sure why but with 5:30 left everyone started picking up their equipment. I got back on the rower and kept going until they realized we weren't supposed to stop until the time was over. So, not the best WOD but at least it was something. 

Myriah & Clyde's WOD 1/14/14

A) 7-7-7(+) Back Squat

M: 135-135-145(16 reps)
C: 155-165-175(14 reps)

Will have to tell you about that tomorrow. If you recalculate our 1RM with those mine would be over 220 and Clyde's would be at 300...

B) AMRAP 7 minutes - 1 minute rest between each minute and pick up where you left off
5 wall balls 25/20
5 burpees

M: 11 (or 12) round + 3 burpees
C: 12 rounds + 3 burpees

This was HARD! C said the 25# was insane. Definitely a crazy workout.

Ben's WOD 1/14/14

Warm-up:

Dynamic stretching and mobility

Strength:

3 rounds of:

2 wall walks
4 pull-ups
6 v-ups
8 hollow rocks
10 OHS squats with pvc
10 in/outs

WOD:

Partner Train:

10 minute AMRAP for 3 rounds (2 minute rest between rounds)

200m row
15 KB swings 55#
10 Overhead lunge alternating with 45# plate
5 burpees over 45# plate

--You can't start a movement until your partner finishes it. My partner had to DNF after the first row of the 3rd round. I continued and ended up passing the other team.

Myriah & Clyde's WOD 1/13/14

Really wanted to go into the gym yesterday but no one went in. Wish they were open better hours on Sunday.

A) 3-3-3-3 Overhead Squat
3-3-3-3 Split jerk

M: OHS:45-55-60-65 (First time ever overhead squatting)
Jerk: 55-75-85-95

C: OHS: 95-95-105-105
Jerk: 135-155-155-155

B) AMRAP 5 minutes
30 double unders
15 snatches

M: 1 round, 5 snatches (around that)
C: 1 round, 13 snatches

Could. Not. Get. DUs.To.Save.My.Life.

I was getting really frustrated. I honestly don't know if I even did 30 for the first round because it got to the point where I got so mad that I forgot to count.