Wednesday, July 2, 2014

4.3


Oly Strength

     1. Clean and Jerk
          2 + 1 @ 60%, 2 x 2 + 1 @ 65%, 3 x 2 + 1 @ 70%
     2. Clean Pull
          2 x 2 @ 100% (of clean), 2 x 2 @ 105%
     3. Good Morning
          3 x 5 Heavier than Last Week

Comp WOD

     For Time (Partner WOD)
     3K Row (alternate every 150M)
     50 Deadlifts (315/205) (alternate every 5 reps)

6 comments:

  1. I'm baaaaack....kind of.

    Noteworthy vacation accomplishments:
    36 holes of golf (27 were under the influence...+5 accuracy difficulty points)
    8 km day hike
    4.8 km run @ 9,300 ft.
    16934 meter raft row
    37 river rocks moved (roughly .5-2.5 poods each)
    survived casino night a the cabin

    Oly Strength

    1. Clean and Jerk
    2 + 1 @ 125#, 2 x 2 + 1 @ 145#, 3 x 2 + 1 @ 155#

    Comp WOD: did this with myself and 1:1 rest. it was special. it felt like on mario kart or super mario galaxy for the Wii when mario races his doppelgänger except I never saw my evil shadowy twin... Maybe that means more winter or something.

    For Time
    1.5K Row (held 30 sec/150m splits)
    25 Deadlifts (205#)

    Class WOD: 6:04 with 95# and T2B

    See you fools on Monday.

    ReplyDelete
  2. 1. Clean and Jerk
    2 + 1 @155#, 2 x 2 + 1 @170#, 3 x 2 + 1 @185#
    2. Clean Pull
    2 x 2 @265#, 2x2@285#

    Class WOD
    21-15-9:
    OHS 135#
    TTB
    --6:51

    ReplyDelete
  3. Sleds:
    2@90#
    4@115
    WOD:
    75# OHS and TTB
    8:29

    ReplyDelete
  4. 1. Clean and Jerk
    2 + 1 @125#, 2 x 2 + 1 @135#, 2 x 2 + 1 @145#
    2. Clean Pull
    2 x 2 @175#, 2x2@185#

    Prowler Push: 4 x 25m (90#); 2 x 25m (110#)

    Class WOD
    21-15-9:
    OHS 105#
    TTB
    -- low 6's (6:05 I think; all OHS unbroken, but had to break up the TTB)

    Handstand goat work with Kevin

    Comp WOD
    For Time
    1.5K Row (kept 1:42-1:45/500M pace, alternating with Travis S.)
    25 Deadlifts (245#)

    18:05 (I had to do the 245 as slow singles, so I probably took about 3-4 min. for the DL by myself; Travis flew through the DL's!)

    ReplyDelete
  5. Clean and Jerk
    2 + 1 @115#,
    2 x 2 + 1 @125#,
    3 x 2 + 1 @135#

    2. Clean Pull
    2 x 2 @175#,
    1x2 @185#

    Good Morning
    3x5 @75#

    Class WOD
    21-15-9:
    OHS 85#
    V-Ups
    6:09

    Comp WOD
    For Time
    3K Row (kept 1:32-1:45 500 M split pace, alternating with Cheer Mandy.)
    25 Deadlifts (205#) Whooweee that felt heavy
    17:00 ish

    ReplyDelete
  6. Clean and Jerk
    2+1 @ 125#
    2x2+1 @ 135#
    3x2+1 @ 145#

    Clean pull
    2x2 @ 205#
    1x2 @ 215#

    Good morning
    3x5 @ 135#

    Class WOD
    21-15-9
    OHS 115# (OHS definitely need some work, I have a tough time keeping my left shoulder activated)
    TTB
    5:46

    Comp WOD
    For time
    3k row (alternating with sung)
    25 deadlifts @ 245# (The weight felt good and it allowed me to maintain good form. Sung did an amazing job, Im proud of him!)
    18:05

    ReplyDelete