wednesday

Wod 1:
-3 rounds, max unbroken HSPU's

Wod 2:
-5 rounds, 2 min on/2 minute rest
8 (135#) front squats
max double unders
your score is total double unders through the 5 rounds (i got 405)

Wod 3:
-7 minute burpee amrap (i was shot from second wod and got 70)

Tuesday Piece

Warmed up with 400m run and 2 rounds of: 10 wallball/10 good mornings/10 pushups/10 walking lunges/10 pvc pass throughs

Double under practice: 3 rounds, max unbroken

WOD: 30 minute AMRAP
6 dead lifts (225#)
20 box jumps (24")
50 situps

I got 6 rounds plus 69 reps in the 7th (using 185 for the dead lifts, slowly working back up to Rx status)

Monday Jam

Did  bunch of band mobility to start the warm up, then
5 rounds of the med ball warm up (5 DL/5 Sqt clns/5 PP/5 slams)

WOD1: Fran Ladder Games wod
7 minute amrap, 100# thrusters and CTB pull ups
3,3; 6,6; 9,9; etc.

WOD 2: 3 rounds, 2 min rest btwn rnds
250m row
10 burpee over PVC parallettes
30 double unders

wod 1 i got through 12 plus 7 thrusters; wod 2 took me 12:54.

Wednesday WOD

Warmed up with 1000m row/5 pullup/10 situp/15 pass throughs/20 wallball/25 ball slams

then did some inchworms, bear crawls and crab walks back and forth throughout the box

3 power cleans on the minute for 12 minutes:

1-3 @ 75%

4-6 @ 80%

7-9 @ 85%

10-12 @ 90%

WOD:

8 minutes

odd minutes: 12 burpees

even minutes: 12 KB swings (70#)

Snatch Ladder - 12.2 Wod

warmed up with 5 minutes on the jump rope/5 pullups/10 pushups/15 situps/20 pass throughs/25 wall ball
then we did the Bergener warm up.

Snatch Ladder:
10 min. AMRAP - 30 reps at each weight
65#
85#
105#
115#

Competitors weights are 75/135/165/205 if you're feeling beastly.

then we did 21-15-9 of hand release push ups and 70# kettle bell Sumo Deadlift High Pulls.

I got 70 reps at the ladder and 4:39 on the 21-15-9.

Roar Roarbison

Warmed up with 500m row and 2 rounds of the following:
5 wall walks
10 strict press (45# bar)
15 good mornings (45# bar)
20 wall ball

then hit up some double under and toes-to-bar practice. (my new Rx jump rope is a beast, i highly recommend one)

Wod: DIANE
21-15-9
Deadlift (225/155)
HSPU's

First day back since December 12th, so i scaled back to 135# for the deadlifts and finished in 8:15.