Fri., Aug. 29, 2014

WOD:

Fight Gone Bad!

3 rounds of:

Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
 Box jump, 20-inch (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Push press, 75 lb. (reps)
Row (calories)
Rest (1 min.)

CW: Score of 301 -  61 Wall Balls, 69 Box Jumps, 60 SDHP (55#), 61 Push Press, 50 Cal. Row
LW: Score of 228 - 59 Wall Balls, 42 Box Jumps, 47 SDHP (45#), 47 Push Press, 33 Cal. Row

Comments:

What an appropriate name for this workout. I was pathetic!! So tired and so incredibly sore. I almost couldn't even begin (not to mention finish!). So, so glad the weekend is almost here and I get to take two days off!

Thurs., Aug. 28, 2014

WOD:

5 Pull-ups
10 Squats

in every minute, for 30 mins. (no rest between) until failure.

CW: did all 30 rounds. Did jumping pull-ups
LW: did all 30 rounds, Did banded pull-ups from box.

Wed., Aug. 27, 2014

WOD:

10 Rounds of:

1 min. Row
15 sec. rest
30 sec. Supine Pull-ups
15 sec. rest

CW: 2,544 meters in all, 105 Supine Pull-ups in all
LW: 2,170 meters in all, 113 Supine Pull-ups in all

Tues., Aug. 26, 2014 (Crig only, LW in Houston)

WOD:

7 backsquats

75, 85, 85, 95, 95, 105, 105

I used this primarily as a "technique training" day.  I think I improved but have a long ways to go.  Needless to say, my lack of mobility is a big obstacle, including my ankles.  I don't think there is any reason for me to be using much more weight than what I used today to backsquat.    

Cool Down:

I finished with 3 - 500m rows (with rest in-between); all under 2:00 minutes.  

Mon., Aug. 25, 2014 (Craig only, LW in Houston)

WOD:

5 Rounds for Time:

25 ' Weighted Walking Lunges
15 Knees to Elbows

25 lbs.

Didn't get a time, but think it was under 11:00 minutes.  Improvement was due to moving lunges upstairs with pull-up bar....not going up/down stairs.  

Fri., Aug. 22, 2014 (Craig only, LW in Houston)

WOD:

AMRAP  in 20 min.:

10 Burpees

30 Squats

60 second Plank (push-up position)

completed 5 sets + 10 burpees and 20 squats

Thurs., Aug. 21, 2014 (Craig only, LW in Houston)

WOD:

(Repeat of April 21, 2014)

1 rep max clean (110lb)

40 banded pullups

100 wall balls

13:28

They weren't pretty, but I sort of did them.  Wasn't sure if I was supposed to time the clean, but did not.