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.
The personal site for ME!
1. Conditioning
TIME: 9:10
Unbroken Thrusters. Felt good overall. Pull ups slowed me way down.
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.
3 2 Rounds for time:
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.
Repeat of this wod from a year ago.
1.) Conditioning
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.
1.) Conditioning
3 rounds:
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 :).
1.) Conditioning
12 min EMOM:
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 :).
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
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.
Training has been really sporadic lately since I’ve been grinding on AutoBox. So really not feeling great today.
Front Squat: 4 x 6
135, 155, 185, 205
3 Rounds for time:
Time: 17:58
Admittedly my goal was to just finish this one. Conditioning has been suffering lately with lack of consistency.
400m Run splits:
Every Minute on the Minute (EMOM):
Snatch was feeling rough today. The last three sets I bailed on a couple reps in the catch. Form felt off.
A. In a 10 minute window:
Rest 3:00
B. In a 7 minute window:
Rest 3:00
C: In a 4 minute window:
RESULT:
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.
1.) Strength
A. 1 x snatch complex every minute: 1 x Power Snatch + 1 x Squat Snatch + 1 x Overhead Squat
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.
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.
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).