Wednesday, July 23, 2014

7/23/14

3RFT of:

25 ball slams (40#)
10 ring push ups (modified)
10 toes to bar

12:58

Tuesday, July 22, 2014

7/22/14

Oh ankle, please fix yourself....

Snatch Balance:
55
65
75
85
95
(10# PR, woot!)

WOD:

Did 55# and modified burpee/box step ups for the first 2 rounds.  Last 2 I did 45# and just did step ups.  Ankle was being dumb.

10:45

Strength:
Snatch balance, 2-2-2-2-2
WOD:
4 rounds for time:
10 thrusters, 95/65lbs
15 burpee box jumps

Saturday, July 19, 2014

7/19/14

Ruck class:

Buy in was deficit push ups on the tire and a 400m farmer carry.  Used 35# KB's.  10 burpee penalty for each time you set the KB's down.  Thankfully I only had to do it once.

WOD:

20 minute AMRAP:
10 American KB swings (35#)
5 RH OHS (26#)
10 American KB swings
5 LH OHS
10 KB twists (35#)
200m run

Got 4 rounds + 25 reps

Ruck after.  I used a 15# DB in my bag.  I think we did about 2 miles total and at the park we did buddy carry around the park, low crawls, buddy bear crawls, etc.

Friday, July 18, 2014

7/18/14

Only had time to squeeze in a quick one today so made the most of it.

Snatch grip deadlift (not a big fan of those!)-5x5
95
115
125
135
145

10 100m sprints with equal rest in between, on the rower.  Pretty steady with 25 and 24 seconds throughout.  Last one was 23 seconds.

Thursday, July 17, 2014

7/17/14

Bailed on the box again :(

Did a home WOD :)

Death by (American) KB swings.

Got 17 rounds.

(1 rep the first minute, 2 reps the second, so on and so on until you can't finish your reps in the minute).

I could have probably fought for 19 or 20 but my forearms started to cramp and my grip started to go.  Good form first!

Tuesday, July 15, 2014

7/15/14

Well, I did it again :(  Sprained my ankle.  This time, my right ankle.  So dumb.  Thankfully it's not anything too serious (that I know of), and just trying to take it easy and be safe/smart.  So I had to modify everything today.

Snatch heave balance-5x3:
33
38
43
48
55

3RFT:
40m seated sled pull (115#, well 141# if you include the weight of the sled)
21 American KB swings (35#), had my knee up on a bench
12 shoulder press (45#), knee on bench

12:51


Saturday, July 12, 2014

7/12/14

Had my first Ruck class today!  Got to the box at 7am (on a Saturday, ugh) and we had a buy in of a 3 minute hollow rock position hold.  If you felt like you couldn't hold it, you had to roll onto your belly for Superman hold until you rested, then roll back.  Ooh abs....

Partner WOD: 
P1 did 5 burpee pull ups with a Ruck on (I think mine was 15-20#) while P2 did a 155# sled drag, and you switch off until you did 800m total.

Then we Rucked.  Up to the park area, went for a trail walk and landed at the track where we did a relay mile with a 35# sandbag, we each ran 200m.  Rucked back to the box.

It was oddly fun!  8 of us, so nice chill group.  I'll be back again!