Monthly Archives: September 2013

9.23.2013

Standard

Strength: Thruster… complete 1 thruster starting no heavier than 95/65. From there go up in increments of 10 pounds total until you get to your max… do not go any heavier than 185/155.

Score: 105#, a 10# PR. I attempted 115# 3 times but couldn’t get it over my head.

Festivus Games WOD #2
Sprint Sprint Sprint!
•21 Calorie row
•15 Burpee box jump M/F 24in./20(intermediate) Burpee step-up 24in./20(novice)
•9 Cleans M/F 135#/95(intermediate) 95#/65(novice)
•15 Burpee box jump
•21 Calorie row

***7 minute time cap. If you do not finish seconds will be added to the score for incomplete reps.

 

Score: 7:23

Well. This was deceptively difficult. I sprinted on the rower & then had the HARDEST time doing the box jumps. And I never have a hard time doing box jumps! And then when I attempted my first clean of only 65#, I FAILED. Failed on only 65#. WTH? Never mind that I had just cleaned 115# 3 times! Only made it to rep 13 of the second set of BBJ’s before time was called.

9.20.2013

Standard

9/20/13 is Coach Kelly’s birthday. In celebration we will WOD for her. It is her 31st Birthday so we will celebrate the 10th anniversary of her 21st Birthday. woop woop.

Strength: Work to a 1 rep max Jerk, out of the rack.

Score: 110# (10# PR!!)

WOD:
5 minute amrap

  • 10 back squats @ 50% of 1 rep max (my max was 190, so 95# for me)
  • 31 lateral bar hops.

-Rest 5 minutes.
5 minute amrap

  • 10 power snatch 95/65
  • 31 mountain climbers

Score will be the total number of reps

Score: 206 RX!!

I RX’d!!! I wasn’t going to but Coach Jon pushed me & I’m so glad he did!
Bonus: 31 birthday burpees

9.16.2013

Standard

Strength: Strict Press: 1-1-1-1-1

Score: tied my last PR of 75#

WOD:

8 minute AMRAP
Buy-in: 1 minute of Hand stand push-ups

6 minute AMRAP of

  • 5 hang power cleans 165/115
  • 30 double unders.

Cash-out: 1 minute of Hand stand push-ups

Scaling: 85#, singles

Score: 2+16

9.14.2013

Standard

Partner WOD:

In teams of two complete the following for time…

  • 100 wall ball shots 20/14
  • 75 kbs 1.5/1 pood
  • 50 wall ball sit ups
  • 75 jumping lunges
  • 100 double unders

One person working at a time.

Scaling: We used the green wall ball and the 10kg kettlebell and did singles. Don’t remember our time.

9.13.2013

Standard

WOD

20 Minute AMRAP of:

  • 15 Ground to Overhead 75/55
  • 200m run
  • 15 Ground to Overhead 95/65
  • 250m row
  • 15 Ground to Overhead 115/75
  • 25 wheels of death
  • 15 Ground to Overhead 135/95
  • 25 knees to elbow
  • 15 Ground to Overhead 155/105

If you finish prior to the 20 minute time cap complete as many burpees as possible to add to the total number of repetitions completed.

Scaling: Started with 55# and ended at 80#. Didn’t make it to the knees to elbow

Score: 127

9.10.2013

Standard

WOD

Strength/Endurance:
Max 500m row.

Score: 2:02 (tied my last max)

WOD:

  • 100m run
  • 5 bear complexes
  • 200m run
  • 4 bear complexes
  • 300m run
  • 3 bear complexes
  • 400m run
  • 2 bear complex
  • 500m run
  • 1 bear complex

Bear complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press. Weight will be 135/95.

Scaling: 75#

Score: 21:38