August 22, 2012
1) 3 rounds not for time:
3 muscle ups
30 sec L sit
run 400m
2) Five sets of:
Deadlift x 5 reps
Rest 60 seconds
Band-Assisted Shoulder Mobility x 45 seconds each arm
Rest 60 seconds
3) 5 rounds:
10 x power clean (155/105lb)
10 x box jumps (30/24″)
rest 2 minutes
4) 2 rounds:
20 GHD sit ups
rest as needed
Great day of work! Had to go to 275 on the deadlifts to keep proper form. 12:03 on the wod, was able to do tough and go unbroken on all reps, except 1 round did 8 + 2. Good day
Very fun morning. Went with 315 on the deadlifts, total time with the 60 second breaks was 5:03.
total time on the clean/box jump wod was 10:57. each round ranged from 33 seconds to 36 seconds. all reps unbroken.
Good workout today. Still have to go back for GHD.
Completed all muscle ups, but all broken. Will need to work on exit into kip to improve time. Plan to begin timing myself to decrease time in between. feeling stronger on MU.
Dead lifts did 185 to maintain good form.
Clean / BJ WOD- 1:17, 1:20, 1:24, 1:13, 1:12 with 2 min between each. = 14:26 total time
I was feeling pretty good about it until I read the previous 2 posts.
315 on deads. About 6:00 minutes to complete all rounds. Really liked the clean WOD – 12:15. Well balanced day and solid programming.
Visited CF Hammond and did a bunch of fun stuff!
Deck of Cards Surpise WOD dealt me: 800m Row, 50 Ab Mat Sit ups, 50 KB DL with 88lb, 35 KB Swings with 53lb, and 50 Air Squats.
Practiced Muscle Ups
Worked on Split Jerk doubles up to 245
Spent 2 minutes on a aweful machine called the tred sled.
Closed with the Clean/Box Jump WOD and felt great! – Rounds ranged from 40-49 seconds. 165lbs felt like 135lb used to.
Ready to get back to CFA now!
Deadlift was @ 300#. The clean WOD was pretty rad, was sucking by the end