WOD 11/30/10

WOD:

"Thompson"

10 Rounds
1 Rope Climb (15ft)
29 Back Squats (95#)
10 Meter Farmer's Carry (135#)

*35.18

Turns out this WOD was an ass-kicker

WOD 11/29/10

WOD

"Jackie"

1000m Row
50 Thrusters (45#)
30 Pull ups

7:00 mins

1st Wod after 1 wk off

WOD 11/22/10

WOD:

3 Rounds
20 Back Squats (135#)
15 Deadlifts (135#)
10 Push Jerks (135#)
- Then -
30 Muscle Ups


*Great end to a rough cycle. Looking forward to a few days of rest over Thanksgiving.

WOD 11/21/10

WOD:

5-4-3-2-1

Snatch (185#)
Back Squat (295#)
Bench Press (225#)

* The snatch was the cause of some frustration. Probably did about twice the needed number of reps.

WOD 11/20/10

WOD:

1 Minute Amrap of:

Back Squats (95#) 3rds, 30 sec rest btwn rounds
Power Snatches (95#)
Deadlifts (95#)

This is a variation of a wod we did a long time ago. Results to be posted later.

WOD 11/17/10

Strength:

Push Jerk- FAILED

WOD:

1000M Row
21-15-9
SDHP (95#)
Box Jumps (24")

8.02

*Rough Day

WOD 11/16/10

WOD:

AMRAP 15 Minutes

1 KB Snatch Each Hand (70#)
1 Goblet Squat (70#)
1 Push Up

Each round, you go up by 1 rep

*10 Rounds plus 4 Reps

WOD 11/15/10

WOD:

3 Rounds
20 Wall Ball (20#)
20 Slam Ball (20#, 20#, 30#)
8 Power Snatches (135#)

8.45

WOD 11/11/10

WOD:

7 Minute Time Cap
1000M Row
As Many Clean and Jerks as Possible (135#)

19 Reps

I was destroyed from the preceding 3 days. Coasted through this more than anything.

WOD 11/10/10

Strength:

Back Squat

305x5
315x3
335x1

WOD 11/9/10

WOD:

3 Rounds
20 Push Ups
12 Front Squats (155#)
20 Pull Ups
12 Push Jerks (155#)
40 Double Unders

*17.45
Turns out that sucked!

WOD 11/8/10

WOD:

AMRAP in 18 Minutes:
6 KB C & J (53# in Each Hand)
25 Ab Mat Sit Ups
8 OHS (135#)

6 2/3 Rounds

WOD 11/6/10

Strength:

Front Squat
235x5
235x5
255x3
255x3
275x1

Row 1K for Time:
*3.12

WOD 11/4/10

WOD:

3 Rounds

2 Rope Climbs
20 Wall Ball (14ft target)
10 Push Press (95lbs)
20 Slam Ball

10:29

*So the idea of this work out was to have a wod to help get everything loose and push through at about 90% since we were so sore from earlier in the week... turns out this proved to be an ass kicker.

WOD 11/3/10

Strength Progression:

Back Squat-

295x5, 295x5, 305x3, 305x2, 315x1

WOD 11/2/10

WOD:

"Barbara"

29.00 (PR)

I'll come back and do the math on individual round scores, but I was pretty pleased with that.

Ok, the individual breakout was:
Rd 1- 2.41, Rd 2- 2.55, Rd 3- 3.35, Rd 4- 4.03, Rd 5- 3.46

WOD 11/1/10

Couple Days behind in my posts here.

Monday's WOD:

50 Power Cleans for weight and time
- I used 205# and it took 11:18

I was really feeling slow due to some hamstring issues, but I still like the work out. It will be one for a ton of improvement soon.