Tuesday May 20, Back Squats..

SWOD:

Back Squat

1 x 8 @ 65% (95#)
1 x 8 @ 75% (110#)
3 x 3 @ 80% (120#)
5 x 1 @ 85% (125#)

WOD:

For Max Reps

2 min Max Effort Kettle Bell Swings @ 53/35#
Rest 30″
2 min Max Effort Chin-Ups
Rest 30″
2 min Max Effort Burpees
Rest 30″
2 min Max Effort Box Jumps @ 24/20″
Rest 30″
2 min Max Effort Double Unders
Then 1 min of each exercise w/ 30” rest

I did 268 reps. Double unders should have been a strong point but i couldn't string together more than a few at a time and they really killed me :(

Monday May 19 - 1RM Full Clean - Snatches and Wall balls

SWOD:
Spend 20 min finding you 1RM
FULL CLEAN!
I got 115# on this one. I was so excited. I cleaned 120, but didn't stand it up and we were out of time. I definitely want to try again.

WOD: 5RFT
9 Power Snatch @ 115/75#
15 Wall Balls @ 20/14#
6 Hang Power Snatch @ 115/75#
12 Wall Balls @ 20/14#
3 Snatch Balance @ 115/75#
9 Wall Balls @ 20/14#

We had a 30 minute time cap on this one. I capped out and had done 3 rounds and 38 reps at 65#. Wall Balls got me again. I really  need to work on those.

Tuesday May 13 - Max Height Box Jumps, Filthy Fifty

SWOD:
Max Height Box Jumps (I did 30") I probably could have done more, but was a big ol' chicken haha


WOD:
Just Another Filthy Fifty…
50 Box Jump Overs
50 Wall Balls @ 20/14#
50 Deadlifts @ 155/115#
50 Sit-Ups
50 Burpees

This took me 17:23 and I rx'd it. This one hurt, but wasn't as terrible as I thought it would be. Wall balls are always the worst.

Monday May 12, 2014

SWOD:

Spend 15 minutes finding your 1RM FRONT SQUAT

(145#!!! I was so so proud of this)

WOD:

5 Rounds for Time
10-9-8-7-6-5
Clean and Jerk (any type) @ 155/105#
Each round do one less rep than the round before. The first round you will complete 10 reps of Clean and Jerk (any type), and the 5th and final you will complete 5 reps of Clean and Jerk (any type.)

10 Chest 2 Bar Pull-Ups ( if you are using a band to assist your pull-up, you may only perform STRICT Pull-Ups)

20 Double Unders (3:1 Singles)

It took me 21:21 to finish. I started with 105, but dropped to 95 after the first 7 clean and jerks. My chest to bar I did with a box and did legless. Double unders I did rx. (I even went unbroken a couple of rounds!)

Tuesday May 6, 2014 (BACK SQUAT 1RM, Lots of Cleans and abs)

SWOD:

Spend 20 min finding your:
Back Squat 1RM

Mine was 150#

WOD:

Clean Up those Abs!

15 min AMRAP

5 Power Cleans @ 135/95#
10 V-Ups
5 Hang Cleans @ 135/95#
20 Sit-Ups
5 Full Cleans @ 135/95#
10 V-Ups

I did this at 85#. I should have done 95 and probably could have. I worked extra hard on my Full Cleans, because I have struggled with those and got really comfortable with them. I did 3 full rounds and 17 reps. 

a LOT behind, a little catch up: Monday May 5,2014 (Mile Run, power snatches)

WOD #1:
1 mile Run (Going for a PR!)
My run took me 10:17. Definitely not the best time in the world, but better than I expected. 

WOD #2:
4 Rounds for Time
10 Power Snatches @ 115/75# (I did the first round and a half at RX weight, then dropped to 65#)
15 Toes 2 Bar
20 Wall Balls @ 20/14#

This took me 19:27. It took a long time but I did true toes 2 bar, so I'll take it.