november 26, 2015 (thanksgiving)

3 person team workout (Tom, Andrew, and me) 45 min AMRAP

Athlete 1- 800m run with med ball 20/14 = 25 pts
3 runs total

Athlete 2- Accumulate as many points as possible in Gymnastics movements:
20 sit ups = 2 pts 4 sets total
1 rope climb = 5 pts 1 total
8 pull ups = 5 pts 4 sets total
15 HRPU = 5 pts 3 sets total
20 kb swing = 10 pts 2 sets total
30 air squats = 10 pts 3 sets total
108 pts

Athlete 3- Accumulate as many points as possible in Barbell movements 95/65:
Ground to overhead = 3 pts 65 reps total (all C&J)
Ground to shoulder = 2 pts 20 reps total (PC)
Ground to hips = 1 pt 115 reps total (DL)
Thruster = 3 pts 0
350 pts

All athletes switch stations when the athlete running gets in from their 800m run.
Team total: 1375, individual total: 533

october 22, 2015

1 min row max meters  
310m

Rest 3 minutes

7 min for max thrusters 75/55
*10 sit ups at the top of every minute, but only thruster reps count
 80 thrusters

Rest 3 minutes

6 min AMRAP
200 DU or 400 singles
ME back squat 115/75
57 back squats

june 29, 2015

Granite Games Qualifier WOD 15.2

0:00 - 6:00 establish a 1rm snatch 115
6:00 - 14:00 AMRAP 30 DU, 15 chest to bar, 30 DU, 15 toes to bar 2+13 (214)
14:00-20:00 establish a 1rm snatch 120


----


Class WOD

7 x 2 back squat progressive 125/145/155/165/175/185/195 no belt, no lifters, no knee sleeves. 

3 rounds for time:
30 DU
10 FS 65#
20 sit ups
4:18

june 25, 2015

Did the class WOD instead of doing nothing.

6 min AMRAP
3 snatch 95#
6 burpees
100m run
*snatches increase by 3 each round, everything else stays the same
40 reps (one snatch in the round of 12)

rest 6 minutes

6 min AMRAP
3 OHS 95
6 box jumps 24
200m run
*ohs increase by 3 each round, everything else stays the same
39 reps (got back in the door to start the 12's, but couldn't get to the bar fast enough)

rest 6 minutes

3 min AMRAP
5 pull ups
10 sit ups
15 DU
102 reps (3+12)

may 7, 2015

A. Jerk Dip + Jerk Drive; 3.1 x 3 sets; rest 2-3 min- progressive, start near 100% these really sucked. 170, 180, 190

B. emom- 8 min
odd- 1 rope climb
even- 12 cal row done 

+
20 min easy aerobic I was craving an amrap so I did a made up one pretty slow and leisurely. Like 65%ish
20 min AMRAP 
30 sit ups 
20 lunges 
30 box jumps 
2 rope climbs 
80 singles 
3+23

april 30, 2015

A. BS @ 30X1; 6, 4, 2, 2; rest 3-4 min 105, 125, 145, 165 (felt good, vertical, did them in flat shoes.)

B1. DB bench press @ 21X2; 6-8 reps x3; rest 45 sec 25# DB, 8 reps, can probably go up next time
B2. DB Russian step ups; 6-8 reps x3; rest 45 sec 25# DB, 8 reps, 20 in box

C. Sit ups- feet anchored- 20 sec x 8 sets; rest 10 sec 14/15/14/14/14/14/14/14

+

5 min AMRAP
30 DU
10 HPC 55#
4 alt kb snatch 26#
4+31

april 15, 2015

10 min 70-80% effort

Row 20 cal 

AD 20 cal 

30 DU
2+13 cal

rest/walk 2 min 

10 min 70-80% effort 

10 walking lunges 

10 sit ups 

10 kettlebell swings 35#
8+25

+

15 min Z1
(400 m slow jog, 100 single unders) x 2; (400 m slow jog, 50 DU) x 2 

march 1, 2015

Recovery workout

20 min slow pace AD, every 4 min...

1 clean + 1 jerk + 1 pause jerk + 1 jerk balance 85#
10 kb snatch 18#, 5 each arm
6 sit ups

january 14, 2015

Work for today will include snatch skill work and some light WODs.

Snatch skill work:
Dip snatch
Tall snatch
High pull
Pause in bottom position


8 minute AMRAP
10 KB Swings 53/35
7 box jumps
8+8

 rest 5 minutes

8 minute AMRAP
20 sit-ups
20 DU
10 wall balls 20/14
5+13 (20# ball for first round, 14# after, and all UB DU)

 rest 5 minutes

 8 minute AMRAP
200m run/row
5 C2B 55# dip snatch
10 HRPU
15 air squats
2+4

Did first and second AMRAP at a moderate pace, went slow for the last AMRAP.

january 3, 2015

Took a mini break from Invictus to ensure I'm fresh for this upcoming Prep Cycle.

12 deadlift 115/75, wall balls, sit ups

10 deadlift 115/75, wall balls, sit ups

8 deadlift 115/75, wall balls, sit ups

6 deadlift 115/75, wall balls, sit ups

4 deadlift 115/75, wall balls, sit ups

2 deadlift 115/75, wall balls, sit ups

2 power cleans 115/75, wall balls, sit ups

4 power cleans 115/75, wall balls, sit ups

6 power cleans 115/75, wall balls, sit ups

8 power cleans 115/75, wall balls, sit ups

10 power cleans 115/75, wall balls, sit ups

12 power cleans 115/75, wall balls, sit ups

All unbroken, fastest time in the class. 11 something.

november 2, 2014 (whole30)

Powerfit WOD 4

4 x 40' sprint
20 kettlebell swings
20 sit ups
Time: 8:40

october 15, 2014 - my 25th birthday

With 9 am class,

"Barbara"
5 rounds
20 pull ups
30 HRPU
40 sit ups
50 air squats
Rest 3 min exactly btwn rounds
38:06 way pleased with this, although I could have gone faster. I didn't realize there was a 3 min rest period, so I paced the first round so that I wouldn't red line. Beat Jaime and Janae, usually better than me in pull ups and cardio-based workouts. 

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60% 95
*Sets 3-4 – 2 reps @ 70% 110
*Sets 5-6 – 2 reps @ 80% 125
*Sets 7-8 – 1 rep @ 85-90% 85% 130
*Sets 9-10 – 1 rep @ 90-95% 90% 140

Unstable at the heavy weights, but I think this was the first time I've been able to hit 140 in months. Feeling it in my shoulders now though. Average HR 121, Max 158

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 180
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230

All sets unbroken. Average HR 130, Max 166

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75% 190 Average HR 126, Max 153
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time: 15:30.1
Row 2000 Meters 8:46 row time, this was harder than anticipated.
Bench Press x 40 reps 108 is 70% of BW, but that was NOT going to happen. Instead, I did 85#, 68% of my 1RM and 54.8% of my BW. I'll have to work up to the Rx
(males = bodyweight, ladies – 70% of BW)