Wednesday, 31 August 2016 00:00
Strength:
Front squat:
60%x5 reps,
65%x5 reps,
70%x5 reps x 2 sets.


Option B:
Three rounds for time:
30 Double Unders
15 Thrusters (95/65)
10 Toes To Bar
Cashout: 20 Burpees

FS based off of 300ish

8:56 for WOD Rx'd.


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WOD:
Complete the following for time:
100 Double Unders
75 Wall Ball Shots (20/14)
50 ft. Handstand Walk
25 Hang Power Cleans (135/95)

12:17

Wall balls sucked and I pretty much flopped all the way on the HS walk. Didn't help my ass seized up something awful during the HS walks


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Strength:
1 Hang Power Clean + 1 Power Clean (Work up to a max 1+1 for the day. It is ok to drop the bar and reset after

Option B:
Complete four rounds, each lasting three minutes of:
200m Run
30 Double Unders
10 Pull-Ups
Max Reps Strict Sit-Ups
*Rest one minute before starting the next 3 minute round.

HPC 255 fail PC

B but screwed up and didn't do strict sit ups.


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3x10 BS at 185,210,240

3x3 FS at 240, 210,210

Work on exploding up

4 rds

Every 5"
400m run
20 kbs with Bessie. (58.45lb)
15 hand release push ups

Finished at 18:22


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Strength:
Back Squat:
60%x 10 reps
70%x 8 reps
75%x 6 reps
80%x 4 reps

WOD:
Complete the following for time:
30 Power Clean (135/95)
30 Pull-ups
20 Hang Power Cleans (135/95)
20 Chest To Bar Pull-ups
10 Thrusters (135/95)
10 Bar Muscle-ups

14:37 Rx'd.

Bs off 330


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1 RM press 205. Fail on 210

Press-bar MU Lynne

5 rds for max reps
Strict press at 75% body weight
Bar MU

Press at 145

8,5
7,4
6,3
6,3
6,2

50 total

Really hard on the palms. New rig.



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Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
40 Double Unders
1 Rope Climb

7 plus 200m run plus 1 RC

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Every minute on the minute for 30 minutes (10 rounds), perform the following:
Minute 1: 30 second max effort row (Goal is 150 for men and 120 for women)
Minute 2: 5 Deadlifts + 5 Box Jumps (You choose the weight and height)
Minute 3: Max rep unbroken toes-to-bar

TTB choke.

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Lynne

126. P.R. by one rep

Body wt 195


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Strength:
Bench Press: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle. The goal is to establish a new max.

WOD:
Complete as many rounds as possible in 15 minutes of the following:
10m Front Rack Lunge (135/95)
2 Muscle-Ups
*After each round completed, add 2 muscle-ups. For example, rd 2 = 10m + 4 muscle-ups, rd 3= 10m + 6 muscle-ups, etc

295 bench P.R.

5 rds plus 1 mu. 10 lunge steps in lieu of 10m. That WOD sucked.


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Strength:
Deadlift: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle. The goal is to establish a new max.

WOD:
Complete the following for time:
2000m Row
*Take the time to mentally prepare for this and earn a 2k time that you are proud to stand behind.

405 DL P.R. I could have tried for more but decided against it.

7:23 for the row


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Complete 3 rounds of:
21 Handstand Push-Ups (4″/2″ Deficit)
15 Deadlifts (225/155)
9 Box Jumps (30/24)
*Rest 60 seconds between rounds.


18:58 Rx'd.


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Back squat: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle. The goal is to establish a new max.

For time:
Buy-In: 400m Run
Then 3 Rounds Of: 
12 Thrusters (115/75)
10 Chest-To-Bar Pull-Ups
Cash-Out: 400m Run

315 BS. Stopped there cause of my knee. Not a PR. Probably could have gone higher if I wasn't protecting my knee. Doc appt this Thursday to see what's wrong.

10:02 WOD Rx'd

It's Monday and I felt it. Not to mention the beers I had.

Complete as many rounds as possible in 3 minutes of the following:
5 Deadlifts (225/155)
10 Lateral Burpees Over The Bar
5 Toes-To-Bar
Perform three rounds, resting 2 minutes between each. Pick up subsequent rounds where you leave off. Record rounds and reps.

I lost count but the guy behind me said I did 8 plus 5 DL.


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Bench press: Warm up then:
75% x 5 reps
85% x 3 reps
95% x 1+ reps

WOD:
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar Touch Burpees
Unbroken Hang Squat Snatch (135/95)
*If you drop the bar or break on the snatches before you complete the prescribed reps, you must start the entire round over.

Bench based off 285. Did 275 but couldn't do 300

WOD was a DnF. Good snatch practice though. Strung together 3.

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Clean and jerk: 2, 2, 1, 1, 1, 1, 1. rest 2 min between sets. go as you feel.

pausing clean pulls: 4 sets x 6 reps. just like the snatch on monday…pausing 2 sec at these positions: 1″ above floor, 1″below knees, 2 ” above knee, mid thigh (hang), down position, high hang. return and pause the same way.


50 ab mat sit ups using a weight behind the head.

P.R. Squat C&J 255.

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DL 75% x 5 85% x 3 95% x 1+

Ref 400lbs


Option B:
For time:
40 Double Unders
20 Strict Sit-Ups
15 Handstand Push-Ups
40 Double Unders
20 Strict Sit-Ups
10 Handstand Push-Ups
40 Double Unders
20 Strict Sit-Ups
5 Handstand Push-Ups
Then: 25 Burpees


7:12 rxd.



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10 X 3 FS at 83%

Ref 300

Brutal.


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Push press: Warm up then:
75% x 5 reps
85% x 3 reps
95% x 1+ reps

WOD:
Complete five rounds for time of:
30 Calorie Row
20 Wall Ball Shots (20/14)
15 Toes To Bar

P.R. Push press 245

27:08

Rx'd.

Don't a bull out the gate.


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Strength:
Back squat: Warm up then:
75% x 5 reps
85% x 3 reps
95% x 1+ reps

WOD:
Complete the following for max reps:
1: Inverse Tabata Shoulder Press (155/105)
*Rest 2 Minutes
2: Inverse Tabata Front Squat (245/165)
*Rest 2 Minutes
3: Inverse Tabata Deadlift (365/275)

BS based off of 330. Failed on the 95%

Fell down to 1 for all tabata sets. No need to risk another injury and it was challenging enough.


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