06/20/2014

15-9-6 Snatches @95

Buy in of a 400m run/ 1 track Lap every round

NOTES: 

Wod- 7:43

Only equipment I had to use. So made it up on the spot. Didn't want to go another day without doing something. Probably top 3 in most hurtful Wods being it's very dry and the elevation in Elko, NV. Lungs were on FIRE.

06/19/2014

-Travel/Rest Day-

06/18/2014

AM
45min Total work...no breaks
5min Airdyne @ Z1
5min AMRAP
-6 TTB + 6 Alt DB Snatches @ 45# + 30 Double-unders
5min Mobility
5min Row @ Z1
5min AMRAP
5 Bar Muscle-ups + 10 Ring Rows w/ feet elevated 20" + 30 Double-unders
5min Mobility
5min Ski @ Z1
5min AMRAP
-7 Ring Dips + 7 GHD Sit-ups + 30 Double-unders
5min Mobility

PM
6 Rounds for time:
400m Run
15 Deadlift @ 155#
15 Pull-ups
15 Box Jumps @ 24"    

NOTES:

PM

Wod- 26:26

06/17/2014

PM
A. HB Back Squat - 5 reps on the min for 10min @ 185-245# by feel
B. DB 2arm Neutral Grip Strict Press - 6 x 4; rest 3min (heavier)
+
7min AMRAP @ 85% effort
200m Run
25 Airsquats
Rest 3min
+
7min AMRAP @ 85% effort
20cals Airdyne
10 CTB Pull-ups
Rest 3min
+
7min AMRAP @ 85% effort
250m Row
20 KB Swings @ 53#
Rest 3min
+
7min AMRAP @ 85% effort
20cals Airdyne
40 UB Double-unders

NOTES:

HB Backsquat@ 225

DB Strict Press@ 55

Wod 1- 5R+ 100m

Wod 2- 3R+ 20cal

Wod 3- 2R+ 7swings

Wod 4- 3R+ 16cal

6/1/14

-Rest Day- 

5/31/14

AM
30min AMRAP @ Z1 effort
10 GHD Back Extensions
30 Double-unders @ relaxed pace
3 Wall-walks (keep core tight)
200m Run
10 Alt DB Snatch @ 55#
10 CTB Pull-ups
250m Row
10 DB 2arm Thrusters @ 35# ea hand
+
Mobility - 30min

5/30/14

PM
3 Rounds:
5-8 Strict Muscle-ups
5-8 Wall-facing Strict HSPU
8-10 L-sit Dips
8-10 L-sit Pull-ups
8-10 Rings Turned Out Push-ups
12-15 Ring Rows w/ feet elevated
*move at a comfortable pace b/t these elements, each should be UB so make sure you are rested enough to complete each piece UB!
+
30cals Airdyne @ hard effort
20 UB Wallball
AMRAP UB Muscle-ups
Rest 3min
x4

NOTES:

A.

R1- 4mu, 0hspu (old wrist injury acting up), 8L-sit dips, 8L-sit pull-ups, 10ring push-ups, 15 ring rows.

R2- 3/0/10/8/10/15

R3- 2/0/10/6/10/15

B.

R1- 2:12(off the wallball) 6muscleups 

R2- 2:29(off the wallball) 4muscleups

R3- 2:28(off the wallball) 5muscleups

R4- 2:34(off the wallball) 4muscleups

Couldn't do the HSPU today. Can dip and press a little but my full weight on it dosent feel right. Feel lately that my muscular endurance is giving out pretty quick ex) quads and shoulders to be precise