Overhead Stuff

A. For quality: Handstand push up (Push up) EMOMx10 (Kipping is allowed. Choose a rep range that allows you to succeed)

I did two, to a target with one 10# plate and two abmats, which is less than three abmats. I was able to do it for the first four rounds, then couldn't get full ROM.

B. 13.2: 10 min amrap: 5 shoulder to overhead 115/75, 10 deadlift 75/115, 15 box jump (step ups) 24/20

My whole class did step ups. I did this WOD wrong last time, only doing 10 box jumps. This time I got exactly 180, which I'm pretty happy with. All the shoulder to overheads were push jerks.

Catch up

Saturday I got in early to do a big back squat:

33x10
83x8
103x7
123x6
138x5
148x5x5

Then we did


A. Reverse Lunges 3×8/side
45-65-75-85

B. Black Box: 5 rounds: 1 kipping pull up, 1 toes to bar, 2 of each, 3 of each… Round ends when you come off the bar, rest 2-3 minutes between sets
1st round: I got through 2 rounds
2nd round: through 2
3rd round: 2 pullups, no TTB
4th round: through 2
5th round: 1 pu, 1TTB, 1pu

Today we did:


A. Back Squat 5×5
45x5
95x5
135x5
155x3x3

B. For quality: Death by chest to bar pull up: 1 C2B pull up in the first minute, 2 in the second and so on. Workout ends when you do not complete designated C2B pull ups in the given minute or quality is not maintained (Coach’s discretion.)

We changed to burpees after pullups failed. I got through 4 rounds Rxed, then did burpees to 13.

Oly Day and Filthy Fifty

Yesterday was an Oly Day:

Warm up with a long set of 10 muscle snatches, 10 power snatches, 10 full snatches at 33#

Then 1 high hang snatch + 1 full snatch: 53x5, 63x4

2 snatches from the high hang: 68x5

Complex of 1 high hang power clean + 1 full clean from the floor + 1 split jerk: 53x2, 63x2, 83x2, 88x4

Finished with 3x7 hanging leg raises

Today was Filthy Fifty, which I need to scale the same each time, but anyway:


For time:
50 Box jump, 20"
50 Jumping pull-ups
50 Kettlebell swings, 12kg
50 Lunges
50 Knees to elbows (I scaled to hanging knee-raises)
50 Push press, 45/33 pounds
50 Back extensions (everyone scaled to supermans)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders (I scaled to 150 singles)

32:43. The floor was so slippery I literally couldn't jump the burpees. I lost all my time there.

Also, the coach took video of me doing the box jumps, and apparently I jump almost entirely off my left leg. Not surprising; I broke my right foot last year and my right leg has always had stability issues. I should probably find some auxiliary work to help even them out.

WOD Winnah

I don't really think I want to coach, but I do have fun when I get to work with beginners and give them tips. I've come a long way. And I hate seeing people doing bad squats.


A. Back squat 5×5
83x5
123x5
143x5x4
153x4

B. 6 rounds: 30 seconds L-hang, 30 seconds jump squat, 1 minute rest (score is seconds hanging + total reps jump squats)
Did this with pretty bent legs, but so did everyone else. I got a score of 51 every round, for a total of 306, the best in the class, and a none-too-shabby score for the whole day so far.

Cleans and Amraps

A. Hang squat clean + squat clean 5×1+1
Did 33-53-63-73-83-93. On 98 only managed a clean from the floor.

B. 3 rounds:
1 minute AMRAP pushup
1 minute AMRAP power clean and push jerk
1 minute AMRAP air squat
2 minutes rest

1st round 18-8-32
2nd round 17-9-33
3rd round 15-9-28

For a total of 173 with real pushups, 65# clean and jerk.

I was a little annoyed to see how many dudes were doing half range-of-motion push-ups. Of course you can bust out 30 per round if you only go halfway to the ground.

DNF

A. Clean deadlift 5×3

Did 83-103-123-133x5

B. 5 rounds: 20 goblet squats 2 (1.5) /1.5 (1) pood, 20 russian Kettlebell swings 2 (1.5) /1.5 (1) pood

I DNFed this. The goblet squats with 20kg were making my lower back hurt so much I really thought I was hurting myself. I'm okay today, so now I'm pretty angry with myself for giving up. Got 4 rounds.

Fight Gone Bad

Started with a back squat on my own:

33x10
73x8
103x6
123x5
138x4
148x3x5

Then did fight gone bad
Push press: 28-20-16
Rowing: 13-11-10
Wall-ball: 15-22-10
SDLHP: 17-15-13
Box jump: 19-18-17

I'm getting 244 which is not what my partner added up for me, but I'll take it. That's a lot better than 208 last time.