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303 Workout Posts
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5 rounds: 10 hang power snatch (65#, RX'd), 15 DB thrusters (20#) -- hang power snatch 5/5 for all rounds; DB thrusters unbroken 1st rd, then 8/7 for rds 2-5 (did 30# in the warm-up, but prob would have taken me an hour to do the 75 reps in the WOD)5 rounds of: 10 Hang Power Snatches 65 lbs 15 Dumbbell Thrusters 20 lbs -
Partner Murph, with Llyod (his 1st Murph!) -- 800m run (tag team), split reps 100 pull-ups, 200 push-ups, 300 air squats, then 1 mile run together -- I did extra pull-ups, Lloyd did extra push-ups :)800 m Runs 100 Pull-ups 200 Push-ups 300 Air Squats 1600 m Runs
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95# hang power cleans (RX'd weight), did 5/5 for all 3 rounds... mu sub'd with C2B pull-ups/push-ups (1st rd C2B was 4/3, then 2's and 1's)... all 3 rds of 50 air squats unbroken... 1st rd 3:30, 2nd rd 4:10, 3rd rd 4:37 ** Happy 2-year CF anniversary to me!! :)3 rounds of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans 95 lbs
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"Light Grace" 65# clean and jerks, goal was speed (RX'd is 6:26 as of Feb 2012)... sets weren't anywhere as big as I wanted, was nauseous from the start (only 5 min rest after "Light Fran")30 Clean & Jerks 65 lbs
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"Light Fran" 45# thrusters (all unbroken), today's goal was speed (RX'd is 9:52 as of Jan 2012), wanted to puke on pull-ups // My last non-RX'd Fran was Jan. 2011 (45# thrusters + purple band pu's, 7:53), 2:05 faster today (same weight, kipping pull-ups)21 Thrusters 45 lbs 21 Pull-ups 15 Thrusters 45 lbs 15 Pull-ups 9 Thrusters 45 lbs 9 Pull-ups
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slightly different mod this time, 2 mu's = 4 pull-ups + 4 push-ups (last time was 8 pull-ups, which I'm much better at)... 30# DB push press was heavy, did 4's... 53# KBS unbroken except last round (5/3)6 rounds of: 4 Pull-ups 4 Push-ups 8 Dumbbell Push Presses 30 lbs 8 Kettlebell Swings 1.5 pood plus a partial round of: 4 Pull-ups 4 Push-ups 0 Dumbbell Push Presses 30 lbs 0 Kettlebell Swings 1.5 pood
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30 snatches (65#) - Last did this 1.5 years ago (35# in 4:10) - Huge PR! All power snatches, mostly 3-4 at a time. I could have done 75#, but this was supposed to be a sub-4 sprint, can't remember how long the 30 @ 75 took me during the Open wod30 Snatches 65 lbs 2 mins 59 secs
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MOD 20 min AMRAP: 8 pull-ups, 8 DB push press (30#), 8 KBS (53#) -- This always seems to come up on a work day, so I did this alone, again... sucked! Still congested, struggled to keep going. 1st round unbroken, all KBS unbroken.6 rounds of: 8 Pull-ups 8 Dumbbell Push Presses 30 lbs 8 Kettlebell Swings 1.5 pood plus a partial round of: 4 Pull-ups 0 Dumbbell Push Presses 30 lbs 0 Kettlebell Swings 1.5 pood
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33 seconds faster than January + went 10# heavier (55#)... sick of being sick though, was wheezing the whole time. RT wrist still hurting at the bottom of OHS - warmed up with 65# but hurt too much. OHS were 10/5 for 1st/5th round, 8/7 rounds 2-4.5 rounds of: 400 m Runs 15 Overhead Squats 55 lbs
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15-13-11 pull-ups, 9-7-5 squat snatch (45#)... squat snatch is still really hard for me, warmed up to 55# but went with 45# to maintain better form... being sick all week also caught up to me, felt super tired9 Muscle-ups 9 Squat Snatches 45 lbs 7 Muscle-ups 7 Squat Snatches 45 lbs 5 Muscle-ups 5 Squat Snatches 45 lbs
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At the PD w/CMOa, RX'd except for HSPU, all 400m runs were carrying a 14# wall ball -- 25 burpees, 400m run, 25 weighted pull-ups (15# db), 400m run, 25 box hspu, 400m run, 25 C2B pull-ups, 400m run, 25 burpees25 Burpees 400 m Runs 14 lbs 25 Weighted Pull-ups 15 lbs 400 m Runs 14 lbs 25 Handstand Push-up (box)s 400 m Runs 14 lbs 25 Chest-to-bar Pull-ups 400 m Runs 14 lbs 25 Burpees
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1st time doing RX'd weight for this WOD, have only ever done 65#... 21-15-9 squat clean (95#), strict push-ups... squat clean 7-3-singles first round, all singles 2nd/3rd round21 Squat Cleans 95 lbs 21 Push-ups 15 Squat Cleans 95 lbs 15 Push-ups 9 Squat Cleans 95 lbs 9 Push-ups
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no marked 200m run at work, so rowed instead; did 35# kbs (super light after doing 53# regularly); everything unbroken -- 7 rounds: 200m row, 9 kbs, 7 walking lunges, 5 push-ups7 rounds of: 200 m Rows 9 Kettlebell Swings 35 lbs 7 Walking Lunges 5 Push-ups
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5 rounds: 400m run, 8 pull-ups, 8 push-ups5 rounds of: 400 m Runs 8 Pull-ups 8 Push-ups
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Full reps! (No vest) ** 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run ** 1st mile (7:09), 20 rounds of Cindy, did 50 strict push-ups and 150 knee push-ups, 22:51 at 1/2 way, 41:01 when I left for 2nd mile (8:24)... wanted to use CMO's vest for runs but didn't have it today. NOTE: I want one for my birthday! :)1600 m Runs 100 Pull-ups 200 Push-ups 300 Air Squats 1600 m Runs
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