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4/12
wu

10 air squat
2x12 reverse hyper @50
20 K2E
2x12 reverse hyper@100
windshieldwipers

WOD
run 200m apx
21 KB swings @53
21 pullup
21 wallball shots @ 20#
round 2 run 15 reps of the above
round 3 run 9 reps of the same each

10:23

m/56/180

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4/13 WOD

3 x 5 Minute AMRAP’s With 3 Minutes Rest Betweeen them.

AMRAP C:
10 Box Jumps
20 Double unders
[I]3 rounds + 8. Double unders were not happening today. :(
[/I]
AMRAP A:
10 Thrusters (95/65)
20 Situps
[I]2 rounds + 10 + 2. Words do not exist to express how much thrusters suck. Hit 10 straight on first round, then 5, 2 or 3.[/I]

AMRAP B:
10 Ring Rows
20 Mountain Climbers
[I]5 rounds + 5. Finally something I could move on. Got a bad case of butt arm right afterward, but it's settling down now.

All in all, not my best effort. I thought about Pukie from the warm up clear through to afterward, but kept him at bay. I think I am tending back toward overtraining/under sleeping, so I'll probably take a couple rest days tomorrow and Friday, and then hit Open WOD 4 hard Saturday morning.
[/I]
Claw

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[B]GREAT WORK EVERYBODY!![/B]

04.13.11
Wendler 5/3/1, Month 3, Week 1
OHS Day

WARM
OHS
5x Oly bar
Stretch

WOD
OHS
5x85
5x95
8x105

CASHOUT/ASSISTIVE
Sotts Press 3x Oly bar
15 Jump Squats w/ Oly bar
10 back extensions
:60 Plank

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Mobilty work for lower body and chest, shoulders.

Wendler: Bench Press w. bands: 5X205, 3X225, 1X245(4R).
Assist: Flat bench DB presses: 10 X 55, 10X 65, 10X 75.

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

0 Rounds, 60 burpees + 1 OH Squat @105#.

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[B]AWESOME WODs Guys!![/B]

[quote=Deb Borbone;925526]Not discouraged; I can't do a muscleup, but I CAN do a real OHS w/40 (no tipped forward half squat).
I was thinking 30 is gonna be difficult after all the burpees, esp. if the boxes enforce the lockout (but I have a funny hunch they will NOT!)

I dont know I was thinking of the people who CAN do OHS & muscleups. OHS difficult after the burpees, even half OHS, and then muscleups?? Itd be cool to see video of the ones who can.
Yes, it makes sense not to knock out so many.[/quote]

I now know what you mean!! ;)

Claw - Did they give those AMRAPS a name? May be "Fight Gone Effed Up"? Good job!

Pat - Great Job on the Games WOD!!

[B]WU:[/B]
300m run
squats
stretching
Arm circles

[B]WOD:
[/B]Games Open WOD 11.4
10 min AMRAP:
60 head to bar Burpees! (Yay! Burpees!)
30 120# Overhead Squats
10 Muscle ups

0 rounds + 60 head to bar Burpees! (Yay! Burpees!) + 2 120# OHS

[I]Deb - You were SO right about having NOTHING in the tank after the Burpees! (Yay! Burpees!). My Instructor told us to jump from the squat while moving closer to the bar & jump in a different direction to avoid dizziness. I was surprised at how easy it was to clean the 120# with my left elbow injured & get it overhead. Tried 3 to 4 times to squat & was surprised that 2 counted.[/I] [I]But I'll take 'em! ;)
My instructor said I needed to work on my squat especially my left arm. I looked at the elbow compression bandage left elbow on my & said, "Ya think?!" :rofl:
[/I]

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yeah. hard to believe your arms wouldnt be shaking all over after the burpees. I guess locked out is locked out enough to keep the bar up there ;). How much time was left when you finished burpees?
My coach got almost a whole round, he thinks the burpees gotta be done unbroken, w/ 5 minutes or more left.... get as many OHS as possible - not that heavy... he thinks he can get into the 2nd round Saturday... Well see how our girls do. 90 isn't heavy we have some strong girls. its just after the burpees... and then none of them can do muscleups so I dunno what happens then.

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[B][U]April 11[/U][/B]
Wife's b'day so no workout. Great day though!

[B][U]April 12[/U][/B]
Work offsite so no workout.

[B][U]April 13[/U][/B]
Ran 2.6 mile hill route (22.46, HR avg. 135 max. 150)
Back squat: 5x135#, 5x170#. 5x205#, 10x225# (nice and deep, not too hard)
Shoulder press: 10x45#, 5x105#, 5x120#, 7x135#
Stretched

Felt very good today. I was worried about the weights since I've been busy and skipping weight training to make sure I fit in my runs and swimming, but it felt much better than I thought.

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4/13

wu air squats 10
OHS 2x10 @ 65
2x10@ 95
worked @ 110

WOD 10 rounds for time 20:00 limit
100 jumprope
10 DL @ 85
10 HC @ 85
10 pushup
10 situp

8 rounds + 20 jumprope

m/56/180

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Nice job William!!

We did a sort of prep wod for the official one yesterday.
[B]4-13-11[/B]
3 rounds for time: 25 minute cut off, I made 2 full rounds and 26 reps
20 head to bar burpees
10 ohs (75# for me yesterday)
3 mu's OR 5 mu transitions
I don't think I have to worry in the least bit about the fact that I cannot do a MU. I just want to make it through the burpees and on to a couple of OHS. I did one OHS at 85# just to mentally check the weight and I should be able to do them.

[B]4-14-11[/B]
400m walking lunges 20:48 232 steps.

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[B]4_14_11 Thursday[/B]

Warmup
[B]
Powersnatch+OHS+Snatch[/B]
15kg (3)
20kg (3)
25kg (2)
30kg (2)

[B]Snatch[/B]
33kg/2 (2)
35kg (3)
38kg (5)
an odd catch that I saved but no misses.

[B]Backsquat[/B]
35kg/5
45kg/5 (2)
50kg/3 (3)
55kg/2 (4)
60kg (4)
55kg/2 (2)

I wouldve kept going on snatch but he stopped me.