A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.2.1 x 4-5 sets; rest 3-4 min- perfect mechanics focus 55, 65, 75, 85, 95
B. 14 min emom-
odd: 10 wall balls- 20# to 9' I'm a masochistic idiot. I thought this said 20# to 10' for some reason, so that's what I did. That sucked a lot more than 20 to 9.
even: 10 cal row
+
2 min amrap- hard effort
8 pc&j- 85#
6 burpee over bar
4 box jumps, step down- 20"
rest 1 min
x 3 sets
1+8
1+7
1+5
Showing posts with label wall ball. Show all posts
Showing posts with label wall ball. Show all posts
Tuesday, November 24, 2015
Monday, November 16, 2015
november 16, 2015
A. back squat @30x1; Build to a 1 RM in 12 min 220, have video
Rest As Needed
B. back squat @30x1; amrap @ 85% of A. 7 at 187
C. strict pull ups- any grip; 75 sec amrap x3 sets; rest 2 min 7/5/3
+
Annie 6:09
+
18 min AMRAP- steady pace
50m farmer's walk, heavy 70.5/hand
14 wall balls- 20# to 9'
12 db walking lunges- moderate 25/hand
10 db push press- moderate 25/hand
4+1 wall ball
Rest As Needed
B. back squat @30x1; amrap @ 85% of A. 7 at 187
C. strict pull ups- any grip; 75 sec amrap x3 sets; rest 2 min 7/5/3
+
Annie 6:09
+
18 min AMRAP- steady pace
50m farmer's walk, heavy 70.5/hand
14 wall balls- 20# to 9'
12 db walking lunges- moderate 25/hand
10 db push press- moderate 25/hand
4+1 wall ball
Wednesday, November 11, 2015
november 11, 2015 - veteran's day
3 Wise Men
"Jeremy" 4 min AMRAP
5 hang squat snatch 125
10 burpee over bar
2 - Told myself if I got 125 hang snatch in the warm up I would try the WOD at Rx+. I got it, which was a PR hang snatch, and then proceeded to get it only twice more in the WOD. Fatigue just ate at me after a few reps. Still happy with the PR though!
"Ben" 4 min AMRAP
10 power cleans 125
20 pull ups
1+19 - power clean singles, pull ups 5's in the first round, then 3, 3, 3
"Beau" 4 min AMRAP
15 box jump overs 20"
30 wall balls 14# to 9'
1+31
"Jeremy" 4 min AMRAP
5 hang squat snatch 125
10 burpee over bar
2 - Told myself if I got 125 hang snatch in the warm up I would try the WOD at Rx+. I got it, which was a PR hang snatch, and then proceeded to get it only twice more in the WOD. Fatigue just ate at me after a few reps. Still happy with the PR though!
"Ben" 4 min AMRAP
10 power cleans 125
20 pull ups
1+19 - power clean singles, pull ups 5's in the first round, then 3, 3, 3
"Beau" 4 min AMRAP
15 box jump overs 20"
30 wall balls 14# to 9'
1+31
Wednesday, October 21, 2015
october 21, 2015
A. Snatch DL + hang snatch high pull + snatch; 2.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 65, 75, 85- tried, but went back down for form's sake. Finished at 65.
B. 10 min emom-
odd: tng PC&J x3- moderate, build per set oi. 85, 95, 105, 115, 125- overestimated myself here maybe, but no misses.
even: burpee box jump over x5 20" box
+
3 sets @ 95%
12 cal row
8 wall balls- 20# to 9'
4 hang squat cleans- tough but UB
rest 5 min
Ran out of time--had to get to bed in order to coach early class this morning. I'll do this today probably.
B. 10 min emom-
odd: tng PC&J x3- moderate, build per set oi. 85, 95, 105, 115, 125- overestimated myself here maybe, but no misses.
even: burpee box jump over x5 20" box
+
3 sets @ 95%
12 cal row
8 wall balls- 20# to 9'
4 hang squat cleans- tough but UB
rest 5 min
Ran out of time--had to get to bed in order to coach early class this morning. I'll do this today probably.
Thursday, October 15, 2015
october 15, 2015 - my 26th birthday
Thursday Night League
WOD 1: 6 minutes to find a 1RM hang snatch or clean and jerk. If you choose the C&J, you can only count 75% of your 1RM. 180 pr (135 lbs counted toward the WOD score)
Rest 2 minutes
WOD 2: 12 min AMRAP - 3 rounds of Kelly
400m run
30 box jumps
30 wall balls
2+started the run
WOD 1: 6 minutes to find a 1RM hang snatch or clean and jerk. If you choose the C&J, you can only count 75% of your 1RM. 180 pr (135 lbs counted toward the WOD score)
Rest 2 minutes
WOD 2: 12 min AMRAP - 3 rounds of Kelly
400m run
30 box jumps
30 wall balls
2+started the run
Monday, October 12, 2015
october 12, 2015
A. back squat @20x1; build to a 7 RM 175 tough, left hip bugging me.
B. back squat @30x1; 5 reps x3; rest 3 min- 85%+ of A 150
C1. strict pull ups- any grip; amrap -2 set x3; rest 30 sec 2/2/2 - sup.
C2. weighted pull up- pronated; 3-5 reps x3; rest 2 min did these with a thin black band, kind of the equivalent of 2 reds. 4/3/2, added red band, 2 more - trying to do a wider grip to force the lats into doing work
+
24 min amrap- stay aerobic or close to it, HR monitor if needed
Run 400m
15 wall balls- 14# to 9'
10 kbs- 35#
5 t2b
4+1 t2b
B. back squat @30x1; 5 reps x3; rest 3 min- 85%+ of A 150
C1. strict pull ups- any grip; amrap -2 set x3; rest 30 sec 2/2/2 - sup.
C2. weighted pull up- pronated; 3-5 reps x3; rest 2 min did these with a thin black band, kind of the equivalent of 2 reds. 4/3/2, added red band, 2 more - trying to do a wider grip to force the lats into doing work
+
24 min amrap- stay aerobic or close to it, HR monitor if needed
Run 400m
15 wall balls- 14# to 9'
10 kbs- 35#
5 t2b
4+1 t2b
Sunday, August 30, 2015
august 30, 2015
Swim lesson - Swam ~1000 yards over an hour
3 sets- not for time:
65 DU first round UB
1-3 strict toe-to-bar- legs straight as possible 1, about halfway up
10 back + hip ext. on floor
2-3/leg negative pistol (10 sec descent) 2 each leg, 10 sec
20' seal walk
A. Hang Snatch High Pull + Hang Squat Snatch; Build to a moderately heavy single in 12 min 105, no misses
B. 12 min emom:
odd: 8-10 burpees AFAP 8, averaged 19-21 seconds
even: 6-8 T2B AFAP 3/2/1, 3/2/1, 3/2/1, 6, 3/2/1, 2/1/1/1/1
+
15 min amrap @ 80%
200m run
12 wall balls- 14# to 10'
10 pendlay rows- 75#
8 box jump, sd 20"
4 + ~25m on the run
3 sets- not for time:
65 DU first round UB
1-3 strict toe-to-bar- legs straight as possible 1, about halfway up
10 back + hip ext. on floor
2-3/leg negative pistol (10 sec descent) 2 each leg, 10 sec
20' seal walk
A. Hang Snatch High Pull + Hang Squat Snatch; Build to a moderately heavy single in 12 min 105, no misses
B. 12 min emom:
odd: 8-10 burpees AFAP 8, averaged 19-21 seconds
even: 6-8 T2B AFAP 3/2/1, 3/2/1, 3/2/1, 6, 3/2/1, 2/1/1/1/1
+
15 min amrap @ 80%
200m run
12 wall balls- 14# to 10'
10 pendlay rows- 75#
8 box jump, sd 20"
4 + ~25m on the run
Thursday, August 13, 2015
august 13, 2015
3 sets not for time
45-60 sec belly facing wall hs hold 45/45/45
3-5 strict ring pull ups 1,1,1/2,1/2,fail on 3rd
3-5 ring dips 3/3/3 all with a red band, can't do these unassisted
14 hollow to arch swing on rings having a hard time holding onto the rings
A. Build to 1rm strict press 90 (2 failures at 95, 1 failure at 93)
B. Strict press 31x2 at 75% A for 3 sets of 2 reps (67.5) 67- done
C1. 100m farmers carry 70#/h; rest 30-45 sec had to rest at 50m, 15 sec
C2. Russian KB swings 30 at 53#; rest 30-45 sec 2 sets of 15
C3. Seated Arnold press 10-10-10; rest 90 sec 15# no breaks
D. FS hands and head tripod practice 5-8 min
E. AMRAP HSPU 1 set 0
+
10 min AMRAP @ 80%
200m run
10 wall balls 14# to 10' UB
2 strict pull ups singles
4+1 I went a little too fast
45-60 sec belly facing wall hs hold 45/45/45
3-5 strict ring pull ups 1,1,1/2,1/2,fail on 3rd
3-5 ring dips 3/3/3 all with a red band, can't do these unassisted
14 hollow to arch swing on rings having a hard time holding onto the rings
A. Build to 1rm strict press 90 (2 failures at 95, 1 failure at 93)
B. Strict press 31x2 at 75% A for 3 sets of 2 reps (67.5) 67- done
C1. 100m farmers carry 70#/h; rest 30-45 sec had to rest at 50m, 15 sec
C2. Russian KB swings 30 at 53#; rest 30-45 sec 2 sets of 15
C3. Seated Arnold press 10-10-10; rest 90 sec 15# no breaks
D. FS hands and head tripod practice 5-8 min
E. AMRAP HSPU 1 set 0
+
10 min AMRAP @ 80%
200m run
10 wall balls 14# to 10' UB
2 strict pull ups singles
4+1 I went a little too fast
Monday, August 3, 2015
august 3, 2015
3 sets- not for time:
50 double-under sub with step ups if calf is bothering you done, UB
1-3 strict toe-to-bar- legs straight actually did all 9 with straight legs today, just not unbroken.
10 ghd back extension done
1/leg negative pistol (10 sec descent) 10/10/R-9, L-10
5/leg kb deadlift
A. Push Press; 30 sec max effort @ 85#; rest 75 sec x4-5 sets 17/13/11/11/10
B. 4 sets- every 3 min:
10 pull ups- go for UB stayed UB, that was tough.
10 wall balls- 14# 10' UB
50m dbl kb oh walk- 26#/h wow, shoulders were fried
Did all sets with about 30 sec left to rest. Ha, couldn't feel my forearms after this one.
+
Row 4-5k @ 2:20 pace depending on how calf feels
4k, calf was fine. 18:40.3
50 double-under sub with step ups if calf is bothering you done, UB
1-3 strict toe-to-bar- legs straight actually did all 9 with straight legs today, just not unbroken.
10 ghd back extension done
1/leg negative pistol (10 sec descent) 10/10/R-9, L-10
5/leg kb deadlift
A. Push Press; 30 sec max effort @ 85#; rest 75 sec x4-5 sets 17/13/11/11/10
B. 4 sets- every 3 min:
10 pull ups- go for UB stayed UB, that was tough.
10 wall balls- 14# 10' UB
50m dbl kb oh walk- 26#/h wow, shoulders were fried
Did all sets with about 30 sec left to rest. Ha, couldn't feel my forearms after this one.
+
Row 4-5k @ 2:20 pace depending on how calf feels
4k, calf was fine. 18:40.3
Sunday, August 2, 2015
august 1 and 2, 2015
august 1
Easy team WOD at an out of town gym.
10 min AMRAP
athlete 1- 5 burpees
athlete 2- 10 wall balls
athlete 3- 15 sec plank
athlete 4- rest
*everyone switches when everyone's done
august 2
Built to heavy bench- 125
Built to heavy snatch- 115
Easy team WOD at an out of town gym.
10 min AMRAP
athlete 1- 5 burpees
athlete 2- 10 wall balls
athlete 3- 15 sec plank
athlete 4- rest
*everyone switches when everyone's done
august 2
Built to heavy bench- 125
Built to heavy snatch- 115
Thursday, July 30, 2015
july 30, 2015
3 sets- not for time:
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10
+
A. Strict Press; 5,3,1,5,3,1- wave load, don't hold back, go for it if feeling it; rest 2-3 min 65/75/85; 75/85/95 fail
B1. FW; 100m x3 sets- tough; rest 30-45 sec 53#
B2. Russian KBS; 30 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2; 6-8 reps x3 sets; rest 90 sec. done
C. 5-8 min head and hands free standing tripod hold practice done
+
10 min @ 80%
20 cal AD
10 Wall balls- 14#, 10'
6 T2B- ub
3+9 cal
rest 5 min
10 min @ 80%
row 250m
10 OHS- 55#
3 C2B- ub
3+part of the row
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10
+
A. Strict Press; 5,3,1,5,3,1- wave load, don't hold back, go for it if feeling it; rest 2-3 min 65/75/85; 75/85/95 fail
B1. FW; 100m x3 sets- tough; rest 30-45 sec 53#
B2. Russian KBS; 30 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2; 6-8 reps x3 sets; rest 90 sec. done
C. 5-8 min head and hands free standing tripod hold practice done
+
10 min @ 80%
20 cal AD
10 Wall balls- 14#, 10'
6 T2B- ub
3+9 cal
rest 5 min
10 min @ 80%
row 250m
10 OHS- 55#
3 C2B- ub
3+part of the row
Saturday, July 18, 2015
july 18, 2015
3 sets- not for time:
30-45 sec belly facing wall hs hold 36/45/45
3-5 ring chin-up 5
3-5 dips @ 3010 5
10 arch to hollow swings on rings 10
+
A. Strict Press; 5,4,3,4,3,2- waveload; rest 2-3 min 65/70/75, 70/75/80
B1. FW; 50m x3 sets- tough; rest 20 sec 70lb kettlebells
B2. Lying prone row @3032; 5-6 reps x3 sets- bench at 45 deg, pronated grip; rest 60 sec. 20# db
C. 5-8 min head and hands free standing tripod hold practice This was interesting. 8 min here, got better as time went on. For a while I couldn't put my feet straight up without toppling over onto my back.
+
10 min @ 80%
Run 200 kept it easy here bc of calf
10 Wall Balls- 14# 10'
3 T2B
4+1 (completed run)
30-45 sec belly facing wall hs hold 36/45/45
3-5 ring chin-up 5
3-5 dips @ 3010 5
10 arch to hollow swings on rings 10
+
A. Strict Press; 5,4,3,4,3,2- waveload; rest 2-3 min 65/70/75, 70/75/80
B1. FW; 50m x3 sets- tough; rest 20 sec 70lb kettlebells
B2. Lying prone row @3032; 5-6 reps x3 sets- bench at 45 deg, pronated grip; rest 60 sec. 20# db
C. 5-8 min head and hands free standing tripod hold practice This was interesting. 8 min here, got better as time went on. For a while I couldn't put my feet straight up without toppling over onto my back.
+
10 min @ 80%
Run 200 kept it easy here bc of calf
10 Wall Balls- 14# 10'
3 T2B
4+1 (completed run)
Friday, July 3, 2015
july 3, 2015
Granite Games Qualifier WOD 15.3
50 cal row
50 wall balls 14# to 9'
50 shoulder to overhead 85
50 box jumps 20"
273
50 cal row
50 wall balls 14# to 9'
50 shoulder to overhead 85
50 box jumps 20"
273
Thursday, June 11, 2015
june 11, 2015
A. Split Jerk- Build to a tough single 165
B. Take 70% A. and perform 3 sets of 3; fast and snappy; form driven 115
C. emom 8 min- squat clean- 95# x3 TnG Done
+
10 min @ 80%
Row 300m
10 wall balls- 14#-10’
30 DU
3+9
rest 5 min 10 min @ 80% 5 pull ups unbroken 10 DB strict press- 25#, first set 10 straight, second set 10 slower, third set 7/3, fourth set 3/3/2/2, last set 3/3 10 box jumps- sd 20”
4+11
rest 5 min 10 min @ 80% 5 pull ups unbroken 10 DB strict press- 25#, first set 10 straight, second set 10 slower, third set 7/3, fourth set 3/3/2/2, last set 3/3 10 box jumps- sd 20”
4+11
Friday, April 3, 2015
april 2, 2015
15 min aerobic warm up
(5 rounds for time:
10 wall balls
10 pull ups
250m run) 13:30
+
12 min AMRAP (65-75%)
300m row
10 kettlebell swings 26#
10 back squats 95#
10 med ball push ups
3+75m rowing
(5 rounds for time:
10 wall balls
10 pull ups
250m run) 13:30
+
12 min AMRAP (65-75%)
300m row
10 kettlebell swings 26#
10 back squats 95#
10 med ball push ups
3+75m rowing
Saturday, March 14, 2015
Friday, March 13, 2015
march 13, 2015
A. Aerobic warm up of your choice Row 2k, every 500m get off and complete: 10 air squats, 50 singles
B. Open 15.3 very easy pace 3 rounds plus 25 wall balls = 775 (wall balls 10's, singles 100/100, then 50/50/50/50, then 198/2) I think I might do 15's on Saturday because of how light the ball is and how unaffected I felt by the 10's. Maybe 15/15/10/10. The singles will be determined by how much time I have left to complete the round and how they're feeling. All three variations feel fine. I'm shooting for over 1000.
C. AD 30 sec @ 75,80,85,90%
rest/walk 30 sec
x 20
inc pace every 5 rounds
done
B. Open 15.3 very easy pace 3 rounds plus 25 wall balls = 775 (wall balls 10's, singles 100/100, then 50/50/50/50, then 198/2) I think I might do 15's on Saturday because of how light the ball is and how unaffected I felt by the 10's. Maybe 15/15/10/10. The singles will be determined by how much time I have left to complete the round and how they're feeling. All three variations feel fine. I'm shooting for over 1000.
C. AD 30 sec @ 75,80,85,90%
rest/walk 30 sec
x 20
inc pace every 5 rounds
done
Monday, February 23, 2015
february 23, 2015
Austin's Programming
A.Build to a heavy squat clean & PJ in 12 min 165, PJ pr
B1. wall walk x2 + 20 sec. hold at top after each walk; rest 1 min done
B2. T2B clusters 4.3.3 x3 sets; rest 7 sec. btw cluster, rest 2 min btw sets done, had trouble with rhythm in the clusters of 3.
+
3 sets 80% 90% 100% effort
20 burpees
20 PS- 55# (set 1: 3/3/3/3/3/3/2) (set 2: 4/4/4/4/4) (set 3: 5/5/5/3/2)
20 wall balls 14# 10′ target (set 1: 7/7/6) (set 2: 10/10) (set 3: 10/10)
10 pull ups (strategize here) (set 1: 2/2/2/2/2) (set 2: 3/3/3/3/3/3/2) (set 3: 4/2/4)
70 DU -- these were all over the place. had a hard time regulating, but they were consistently like that and didn't really affect much overall.
rest 3 min btw sets
8:28
8:11 -- Well, I'm a little bit of an idiot, in the second set I accidentally did 20 pull ups instead of 10. Hence why the second time was so close to the first even though I went faster.
6:43
A.Build to a heavy squat clean & PJ in 12 min 165, PJ pr
B1. wall walk x2 + 20 sec. hold at top after each walk; rest 1 min done
B2. T2B clusters 4.3.3 x3 sets; rest 7 sec. btw cluster, rest 2 min btw sets done, had trouble with rhythm in the clusters of 3.
+
3 sets 80% 90% 100% effort
20 burpees
20 PS- 55# (set 1: 3/3/3/3/3/3/2) (set 2: 4/4/4/4/4) (set 3: 5/5/5/3/2)
20 wall balls 14# 10′ target (set 1: 7/7/6) (set 2: 10/10) (set 3: 10/10)
10 pull ups (strategize here) (set 1: 2/2/2/2/2) (set 2: 3/3/3/3/3/3/2) (set 3: 4/2/4)
70 DU -- these were all over the place. had a hard time regulating, but they were consistently like that and didn't really affect much overall.
rest 3 min btw sets
8:28
8:11 -- Well, I'm a little bit of an idiot, in the second set I accidentally did 20 pull ups instead of 10. Hence why the second time was so close to the first even though I went faster.
6:43
Monday, February 16, 2015
february 16, 2015
15 min row -- 3,300 meters, 202 cal, 2:15 overall pace.
Austin's Programming
A. Build to a heavy PC tng PJ in 6 sets 85/95/105/115/125/135
B1. wall walk x2 +1- 20 sec. hold at top; rest 1 min
B2. T2B clusters 3.2.3 x3 sets; rest 10 sec. btw cluster, rest 2 min btw sets
done b1 and b2
+
3 sets 80% 90% 100% effort:
Row 500m
18 box jumps 20″ sd
18 ball slams
18 wall balls 14# 10′ target
65 DU (focus on the breathing/rhythm)
rest 4 min between sets
-show decrease in time per set
set 1: 7:20
set 2: 6:27
set 3: life got in the way, had to leave the gym for the evening. I definitely had more to give though, I think I would have gotten a little under 6.
Austin's Programming
A. Build to a heavy PC tng PJ in 6 sets 85/95/105/115/125/135
B1. wall walk x2 +1- 20 sec. hold at top; rest 1 min
B2. T2B clusters 3.2.3 x3 sets; rest 10 sec. btw cluster, rest 2 min btw sets
done b1 and b2
+
3 sets 80% 90% 100% effort:
Row 500m
18 box jumps 20″ sd
18 ball slams
18 wall balls 14# 10′ target
65 DU (focus on the breathing/rhythm)
rest 4 min between sets
-show decrease in time per set
set 1: 7:20
set 2: 6:27
set 3: life got in the way, had to leave the gym for the evening. I definitely had more to give though, I think I would have gotten a little under 6.
Wednesday, February 11, 2015
february 11, 2015
Austin's Programming
A. emom 10 min- squat snatch tng x3 reps @60% 1 rm 75# no misses. Accidentally did a little over 60%, about 65%. Making mistakes seemed to be the name of the game today.
time: 18:44
A. emom 10 min- squat snatch tng x3 reps @60% 1 rm 75# no misses. Accidentally did a little over 60%, about 65%. Making mistakes seemed to be the name of the game today.
B. snatch grip DL- 3, 3, 2, 1; rest 2-3 min- perfect set up and pulls Yeah, wrote this down wrong. Ended up doing: 3 at 115, 3 at 135, 3 at 155, 2 at 165. I'm a nerd. These felt good though.
+
For time
Row 30 cals ~800-900 cal per hr
30 hang PC 75-85# 105# 5/5/5/5/5/5 (felt like 105 was a good mod to hvy weight)
30 wall balls 14# 10′ target 10/10/10 (these were awful)
50 DU 10/10/15/15
20 wall balls 14# 10′ target 10/10
50 DU 47/3
10 wall balls 14# 10′ target 10
30 hang PC 75-85# 105# 5/5/5/5/5/5
Row 30 cals ~900-1000 cal per hr
- weight on HPC’s should be moderate to heavy, pick/adjust accordinglytime: 18:44
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