WOD 3-6-10

Got in an 8 mile ride on the bike before the WOD. I know that is nothing on a bike, but I wasn't trying to kill my legs before the workout. Was nice to get back out on a road bike!

"Pick Your Poison" Partner WOD

There were 10 options on the board of which you had to pick 6. WOD was with a partner and split 50/50 and we could not be working at the same time.

We picked...

100 double unders

200 squats

100 d.b. push press (25 lb. dbs)

100 box jumps

100 knees to elbows

100 db cleans (25 lb. dbs)

800 meter run

Time: 30:39

Ginger was my partner for this one and we did really well! Saturdays are getting busier so we usually do the partner WODs, which is fun and a nice change of pace!

WOD 3-5-10

Olympic Lifting afternoon WOD:

Snatches 4 x 3
15k - 20k - 20k - 25k - 25k

Snatches 2 x 2
25k - 30k

Snatches 3 x 1
35k - 35k

Clean and Jerk 6 x 2
35k - 35 - 37 - 37 - 37 - 37 (stayed at the same weight so I could work more on using my legs for the jerk)

Overhead squats 4 x 3
25k - 30 - 35 - 35

WOD 3-4-10

Incline Bench 3-3-3-1-1-1

65lbs. - 80 - 90 - 95 - 100 (f) - 95

Then...

3 rounds of

50 yard sprint
15 deadlifts (165 lbs.)
10 burpees
10 jumping slam balls (12 lbs.)

Forgot to write down time!

WOD 3-2-10

AM WOD
Skill work

Then....

AMRAP in 20 minutes of:

12 hang power snatches (55 lbs.)
10 push-ups

9 rounds + 3 snatches

PM WOD
Strength

Back squats 6x4
45k - 45k - 50k - 55k

Front squats 4x4
35k - 40k - 45k - 45k

WOD 3-1-10

Max Effort Push-Press 3-3-3-1-1-1

77 lbs-87-92-99-105-110

Then...

4 rounds for time of:
200 meter run
15 L-Sits (on rings)
50 squats
15 kettlebell swings (35 lb.)

Time: 17:00

WOD 2-27-10

5 rounds for time of:

10 burpee box jumps

15 slam balls (12 lb.)

15 L-sits

25 weighted lunges (10k plate)

Time: 19:21

Overhead lunges

WOD 2-25-10

Deadlift
1 - 1 - 1 - 1 -1
165 lbs - 185 - 195 - 205 - 215

About 15 lbs. off from my PR, but I chalk that up to the running.

Then...

"Coach's Gut Buster WOD"

200 m Run
21 Ball Slams
11 Pull Ups
10 Jumping Squats
50 Anchored Sit Ups
200 m Run
15 Slam Ball
8 Pull Ups
7 Jumping Squats
100 Sit Ups
200 m Run
9 Slam Ball
5 Pull Ups
4 Jumping Squats
50 Weighted Sit Ups

Time: 16:37


Then I came back at 7pm for "Helen" - time was 10:38 which is a 0:52 improvement over my last Helen.