WOD 9.2.15

Strength
5@75%-3@85%-1@95%-3@85%-5@75%
Bench press
Deadlifts

Metcon
Part 1
6 min AMRAP
10 hang cleans 115/75
10 TTB

Rest 2 min

Part 2
3 set of max Unbroken Wallballs 20 / 14
Rest 1 min btw sets

NOTES:
Bench: 175, 205, 235
Deadlift: 315, 360, 405

Ripped on first round…modified and did lying-post-toe-touches…5 rounds

Wallball test: 65 total (25, 20, 20)

WOD 9.1.15

Strength
5×10 back squat climbing in weight each set
In between each set
8-12 unbroken kipping hspu or pushups

Metcon
12 min EMOM
MIN 1 15/12 CAL ROW
MIN 2 5 POWER SNATCHES 135 / 95
SCALE AS NEEDED

NOTES:
Worked up to 225 for backsquats…was able to do 5-8 hspus in a row

Did EMOM at #95 all touch and go

WOD 8.31.15

Strength:
10 min EMOM Complex – 1 clean, 3 front squats, 1 push jerk

#155

Metcon:
Helen
3 rft
400m run
21 kbs #53
12 pullups

13:09 (way over my pr of 10:44)

Strength:
5×3 jerks from blocks
135, 185, 185, 185, 205

WOD 8.27.15

Conditioning
40 min EMOM
Min 1: 10 cal airdyne
Min 2: 10 toes to bar
Min 3: 30 Dubs
Min 4: 40 sec plank
Min 5: 5 burpees 10 lunges (5 each leg)

Ran out of gas in round 6. Dubs got me.

Still on my carb backloading / RP diet. Starting to see faint results in the ab area and upper quads. Need to dial in a bit more.

WOD 8.25.14

DOUBLE DAY

Strength:
5×8 @ 70% Backsquat

Metcon:
15min amrap
10 cal airdyne
6 power snatches @#115
6 chest to bar pullups

Abs:
100 ab mat situps with med ball #20
100 knee tucks with medball #20

Metcon2:
Row 1 min with damper on 1
20 dubs
Row 1 min with damper on 3
20 dubs
Row 1 min with damper on 5
20 dubs
Row 1 min with damper on 7
20 dubs
Row 1 min with damper on 9
20 dubs

stretches for legs and hips

Notes:
225, 225, 245, 245, 245

6 rounds and 3 snatches

1288 meters

WOD 8.24.15

Strength
Superset
Same weight for both
3 thrusters HAP
8 straight leg DL
X5

Metcon
3 RFT
30 KBS 53 / 35
25 thrusters 45 lb
20 burpees

NOTES:
Worked up to #185 for 3. Tried 195 and got 1 and bailed…legs were pretty tired at that point

Metcon..made it through the last round of thrusters and time was called at 20:00…this was a serious gut check wod.

WOD 8.22.15

Strength:
Snatch complex…
1 full snatch
1 hang snatch
2 OHS

Metcon:
50 clean and jerks @ #95
Every 2 mins 10 burpees over the bar

Strength:
Superset – Push press/bent over row from the ground 5X5

NOTES:

Stayed at 95…worked on form and mobility

10:00 even

135, 135, 135, 145, 155

Signed up for Greenlight Crossfit Games Oct 24th – Scaled division