Re: Bec's WOD Log
 

Dec 23:

Skill -
53lb
1x strict press
3x push press
5x push jerk

WOD -
21-15-9
Deadlift (me 103lb/rx145)
Burpees

Time: 9 minutes something

Had planned on 83 but it felt crazy light, so I added. Totally disturbed by how much this was easier than the 5x5 DLs I on saturday even with how stiff and sore I was, the burpees fell apart, but DL felt pretty solid all the way.

Re: Bec's WOD Log
 

Dec 24:

"The Nightmare before Christmas"

3 RFT:
700m Row
5x Front Squat (63lb)
3x rope climb (subbed 9x ring row)

Cash out: 7 HSPU (knees on a box)

17:55

Re: Bec's WOD Log
 

Dec 27:
21-15-9
OHS 45lb
Pullups (jumping, did 21 for all 3 rounds)
Time: 8:53 ish

Re: Bec's WOD Log
 

DEC 28:
AMRAP 15min
10 Tire Flips
10 Burpee Broad Jumps
10 2-fer Wall Balls (squat 2x per toss) - 10lb

Rounds: 3 + 6 burpees

Re: Bec's WOD Log
 

Dec 28:

FS
5x 45lb
5x 45lb
5x 65lb
3x 75lb
2x 85lb
1x 85lb - fail... Resulted in an accidental Clean PR at 85lb to re-rack
2x 75lb
2x 75lb
2x 65lb
2x 65lb
2x 65lb
3x 45lb

OHS
5x 45lb
4x5x55lb

Re: Bec's WOD Log
 

Dec 30

5 RFT
Thrusters (me 55/rx85)
Pullups (Stillllll jumping)

7:30

Re: Bec's WOD Log
 

New DL PR during pre-WOD Skill
Deadlifts
5x 95lb
5x 145lb
8x1 - 165/175/180/185/190/195/200/[B]205 - PR[/B]


Partner WOD - At every station both team members complete both exercises before moving to the next station. You cannot switch until both are finished. I started all stations in the 20 rep position, no rest between stations except when you are waiting for your partner to complete.

4 stations:
20 KBSwings(35 lb as RX) & Row 11 cals
20 GroundTOOverhead(11 reps 65lb RX/9 reps 53lb)& 11 Burpees
20 Pull-Ups (Jumping) & 11 Ring Dips (Blue Band)
20 Box Jumps 20" (Step ups) & 11 Thrusters(65lb as RX)

15:05

Re: Bec's WOD Log
 

50 reps - Front squat to PP/PJ to back squat, 45lb.

Not for time, just for practice. Wish I had my lifting shoes here at home, it feels different without them on.

Re: Bec's WOD Log
 

3 Rounds
AMRAP in 4min + 1min Rest

3 Hang Snatch (55 rx)
4 DB PP (4rnds @ 25lb RX, 2rnds @ 20)
5 Ring Push-Ups (PU on Rack)
6 Air Squats

Rounds: 5 + 4 PU, should've scaled down a little more, this was very slow.

Re: Bec's WOD Log
 

Jan 4
200 Box Jumps 20" - done as step ups

Time: 10:3?