1. Conditioning
- 20 x Power Snatch [65]
- 20 x Pull Up
- 20 x Overhead Squat [65]
- 20 x Pull Up
- 20 x Thruster [65]
TIME: 9:10
Unbroken Thrusters. Felt good overall. Pull ups slowed me way down.
Snatch and Overhead Squats
1.) Snatch
- AMRAP 1 min: Max reps power snatch [75]
- Result: 20 reps
- Rest 1:30
- AMRAP 1 min: Max reps power snatch [95]
- Result: 12 reps
- Rest 1:30
- AMRAP 1 min: Max reps power snatch [115]
- Result: 6 reps
This was fun. Conditioning felt good on the first two rounds. But then strength felt lacking on the third. My legs were toast and I was having to dip down way too much for 115. Squeaked out 6 though to match last year.
2.) Conditioning
3 2 Rounds for time:
- 400m run
- 25 x Overhead Squat [65]
Time: 9:50
This was supposed to be 3 rounds. My lower back and quads were so tight on the third run that I walked the second half. It felt like I was approaching hurting something. Good pacing, good result. Both rounds I did 20 OHS unbroken to start which I was pleased with.
Modeled on this WOD from 18 months ago.
Snatch + Pull Ups + OH Squat + Thrusters
Repeat of this wod from a year ago.
1.) Conditioning
- 20 x power snatch [65]
- 20 x pull ups
- 20 x overhead squat [65]
- 20 x pull ups
- 20 x thrusters [65]
Time: 11:34
This should have been done in about 8 min. I took a massive rest on the second set of pull-ups. I haven’t been doing any pull-ups in the last few months! Between that and being overall out of conditioning shape for CF I took probably an extra 2:30 on that set.
Good WOD overall. I’m sure doing this without the back squats first made it much quicker for me :). Will repeat this again.
3 Round Burner
1.) Conditioning
3 rounds:
- 5 bar muscle ups [purple band]
- 10 power snatch [95]
- 25 box jumps [20″]
Time: 18:42
The snatch felt surprisingly heavy on this WOD, which killed everything. Again, it felt like barbell conditioning was dragging me down. I knew I was in trouble when the first rep of box jump I tripped when my legs didn’t quite fire right :).
12min EMOM
1.) Conditioning
12 min EMOM:
- min 1: 5 x power snatch [95]
- min 2: 10 front squats [95]
- min 3: 5 x clean and jerk [95]
- min 4: 10 front squats [95]
- min 5: 10 x deadlift [95]
- min 6: 10 x front squats
- …[two times through]…
Result: The front squats were killing me. I technically finished the last 5 reps after time expired, b/c I finished the 10x deadlifts on round 11 right at the 1min mark. Good conditioning WOD for me, but maybe a little too much on the front squats.
I actually modified a CompTrain WOD to get this, where I subbed the front squats for a 15 cal row. Not the same thing :).
OH Squats + AMRAP
1. Strength: Overhead Squats
Work up to a 1rm OH Squat
Result: 175
Pleased with this. I haven’t done a heavy OH squat in months so this was good. Back jerk felt good. Would’ve gone heavier but was taking too long.
2. Barbell Complex: Power Snatch + Squat Snatch + OH Squat
Work up to a 1rm
Result: 135
Squat snatch is the weakest link here. Just way out of form and practice on this lift.
3. Conditioning
10 min AMRAP
- 10 Overhead Squats [75]
- 10 Toes To Bar
Result: 4 rounds + 6 TTB (finished the set of 10 to make it 5 rounds in 10:30)
With the Open coming up I felt like doing some real TTB instead of KTE. Slowed me WAY down! Still felt like a great WOD though. I made all the OH squats unbroken which felt good and like a good weight for 50 reps.
Rainy Run
Training has been really sporadic lately since I’ve been grinding on AutoBox. So really not feeling great today.
1.) Snatch
- AMRAP 1 min: Max reps power snatch [75]
- Result: 15 reps
- Rest 1:30
- AMRAP 1 min: Max reps power snatch [95]
- Result: 9 reps
- Rest 1:30
- AMRAP 1 min: Max reps power snatch [115]
- Result: 6 reps
2.) Strength
Front Squat: 4 x 6
135, 155, 185, 205
3.) Conditioning
3 Rounds for time:
- 400m run
- 25 x Overhead Squat [65]
Time: 17:58
Admittedly my goal was to just finish this one. Conditioning has been suffering lately with lack of consistency.
400m Run splits:
- 2:05
- 2:08
- 2:45 (just surviving this one. quads were done)
Running & stuff
1.) Strength: Snatch
Every Minute on the Minute (EMOM):
- 1, 2, 3: Hang Squat Snatch [115]
- 4, 5, 6: Low Hang Squat Snatch [115]
- 7, 8, 9: Hang Squat Snatch [115]
Snatch was feeling rough today. The last three sets I bailed on a couple reps in the catch. Form felt off.
2.) Conditioning
A. In a 10 minute window:
- 1 Mile Run
- Max reps Clean and Jerk [115]
Rest 3:00
B. In a 7 minute window:
- 800m Run
- Max reps Snatch (power) [95]
Rest 3:00
C: In a 4 minute window:
- 400m Run
- Max reps Thruster [65]
RESULT:
- A
- 1 Mile Run: 9:00
- Clean & Jerk: 8
- B
- 800m Run: 4:30-ish (cleared my split by mistake)
- Snatch: 13
- C
- 400m Run: 2:27
- Thrusters: 15
Notes:
This was brutal, but fun too. It was 90+ outside and the heat was crushing me. No shade.
My running felt good. I could have gone faster, but was careful not to blow the whole workout on the first run. On the last 400 I cruised it because I knew Thrusters were waiting.
Pleased with the result.
Strength Things
1.) Strength
A. 1 x snatch complex every minute: 1 x Power Snatch + 1 x Squat Snatch + 1 x Overhead Squat
- 1-5 @ 95
- 6-10 @ 105
- 11-15 @ 115
These were fun, but it got really tough about half way through. Pretty stoked to maintain form and get through all of this strong. Great WOD!
B. 3 x 10 Frontsquat
115, 135, 155
These were tough. Breathing really hard at the end. 155 was a good one!
c. 5 x 3 Benchpress
135, 155, 185, 185, 185
Didn’t feel so great on these. Running out of gas :).
d. 4 x 3 chin ups (in between benchpress reps)
Felt strong.
Isabel (light)
1. Isabel @95
30 reps for time Power Snatch [95]
TIME: 4:39
Glad I only did 95 on this. First 12 reps unbroken, then the legs started to go in the middle. I actually felt better on the last 8 reps then on the middle 10.
2. Strength
A. Overhead Squats: 3 x 10
95, 105, 115
Felt strong on these. 95 set was the worst (fatigued from Isabel). 115 felt just right for a set of 10. Could have gone another set or a higher weight but I needed to wrap up this workout!
B. Bench Press: 3 x 3
175, 185, 195
Just getting back into this lift for the first time since college. Fun, feels good, but I sure wish I had a bench (using a plyo box, heh).
