Thursday, July 4, 2013

Friday 7.5.13

Fence Jump Overs.

 2013 GAMES ATHLETES
SESSION ONE
1.  Squat Snatch 
3 x max reps, 185/135 - rest as needed between sets

 2.  4 Rounds For time:
20 Box Jump Overs, 24/20
20 Pull ups
20 GHDSU
20 DU
200m Run
3 min rest between rounds

SESSION TWO
1.  10K run

2014 REGIONAL ATHLETES
1.  Speed Work
6 x 100m, every 2 minutes.

2.  Pulls
7 x 1 Clean Pause Clean Pulls,  use 100% of your 1RM clean weight.  Slowly pull from the ground, pause at mid-thigh for 2 full seconds, explode through the shrug.  Arms stay long the entire time.  

3.  Run
5K run

2014 OPEN ATHLETES
1.  ARMAP 6
5 Squat Clean Thrusters, 155/105
10 Buprees

2.  Skills
10 Rounds of:
Max C2B in 10 seconds, 20 seconds rest
Max Double Unders in 20 seconds, 10 seconds rest
Posted by at

35 comments:

  1. AnonymousJuly 5, 2013 at 4:35 AM

    Speed work, no watch and no way to time myself, let's just say I did it.

    7x1 Clean Pause Clean Pulls at 295

    5K run- 23:01

    ReplyDelete
  2. KatJuly 5, 2013 at 7:04 AM

    Open athlete

    Amrap: 3+2 Rx
    C2b 3, 2, 4, 3, 3, 3, 3, 1, 3, 2
    Du 19, 20, 19, 1)4, 20, 24, 13, 13, 11, 21

    ReplyDelete
  3. tommieJuly 5, 2013 at 8:20 AM

    Games comment: regarding "2", is each of the exercises considered a round? Or am i just missing how many rounds we're supposed to go?

    ReplyDelete
    Replies
    1. tommieJuly 5, 2013 at 2:55 PM

      Well, I'm guessing this is either three or five rounds...so I'm going to do three sans rest.

      Delete
  4. UnknownJuly 5, 2013 at 9:02 AM

    Regionals.

    1) 13 /14/13/15/14/15

    3) 22.49.

    ReplyDelete
  5. UnknownJuly 5, 2013 at 9:19 AM

    Open

    1. 3 rds + 2
    2. C2Bs - 7,5,3,3,3,4,3,3,3,3
    DUs - 16,19,28,15,18,11,19,25,19,16

    ReplyDelete
  6. WillemJuly 5, 2013 at 9:42 AM

    1) Done

    2) 290

    3) 27min 3minSlower than last 5k
    Had to use treadmill today tho... Not again!!

    ReplyDelete
  7. Josh WagnerJuly 5, 2013 at 9:42 AM

    Open workout
    1.4rds + 2 (felt that I had more in the tank back didn't feel great)
    2. Unable to do 2nd part. Will make up at a future time.

    ReplyDelete
  8. Bubba HagoodJuly 5, 2013 at 10:18 AM

    Opens

    1) AMRAP 6 4 rnds even rx

    2) Ctb High 7 low 5 most 6/ Du High 35 low 20 most 25

    ReplyDelete
  9. UnknownJuly 5, 2013 at 12:08 PM

    Open
    1) 3+3
    2) 5/25,4/25,4/21,4/25,4/16,4/25,4/22,4/21,4/23,4/17

    ReplyDelete
  10. UnknownJuly 5, 2013 at 12:41 PM

    Open:

    1.) 3 rounds even

    2.) 6 c2b each time double unders varied around 20 for average

    ReplyDelete
  11. ThorvaldssonJuly 5, 2013 at 12:50 PM

    Open

    1) amrap 6

    3 rounds + 14 reps 1 burpee off

    2) 10 rounds c2b & du

    7/44-6/44-4/29-4/32-5/36-5/32-5/36-6/35-
    5/32-5/27

    ReplyDelete
  12. UnknownJuly 5, 2013 at 1:07 PM

    Open

    1) 3rnds + 1 thruster

    2) 6 across for C2B
    39 across with 41 first and last round.

    ReplyDelete
  13. UnknownJuly 5, 2013 at 1:35 PM

    Sorry... Changed the session up just a little

    1) Squat Clean Thruster 3x3 Unbroken
    -185,205,225(PR)

    2)6x100m Sprints
    -:15, :15, :14, :14, :14, :14

    3) For Time:
    -1K Row
    -21-15-9 of TTB, Power Cleans 135#, Double Unders
    -1K Row
    =RXd 12:38

    Excited about the new programming starting Monday!

    ReplyDelete
  14. John PavlicJuly 5, 2013 at 1:40 PM

    Open/Masters

    1. 3 rounds + 1 Squat Clean Thruster
    2. C2Bs: 5-4-3-4-4-4-4-3-4-4
    DUs: 32-24-20-20-18-24-23-23-23-27

    ReplyDelete
  15. UnknownJuly 5, 2013 at 2:34 PM

    OPEN:

    1) 2+7 Burpees

    2) C2B: 7-7-7-7-6-6-5-5-4-5
    DU: 30-30-28-26-31-20-24-26-35-26

    Kept hitting the garage door on the DU

    ReplyDelete
  16. Erica JJuly 5, 2013 at 2:48 PM

    Open
    1. 4+14 80#
    2. C2B: 5-3-3-4-3-3-3-3-2-2
    DU: 20-20-16-20-24-24-24-24-24-29

    ReplyDelete
  17. Bussom36July 5, 2013 at 2:49 PM

    This comment has been removed by the author.

    ReplyDelete
  18. Bussom36July 5, 2013 at 2:49 PM

    Open
    1. 4 rds +2 rx- feeling beat up
    2. C2B-5/5/3/4/2/3/3/3/3/4
    DU's-46/46/46/26/41/35/35/36/34/37
    Best DU session i ever had!

    ReplyDelete
  19. Artemus_bJuly 5, 2013 at 3:48 PM

    Open;
    1) 4rds RX
    2) C2B- 47 total 6/6/7/5/6/3/5/5/5/4
    DU- 244 total 24/22/37/20/25/20/14/33/22/27

    ReplyDelete
  20. UnknownJuly 5, 2013 at 4:14 PM

    Open
    1) 4+1
    2) C2B
    6-5-5-5-5-5-5-5-4-6
    DU
    25-18-11-31-20-21-20-20-25-37

    ReplyDelete
  21. UnknownJuly 5, 2013 at 5:38 PM

    Open

    1. 4 rounds even Rx
    2. 7/37 7/36 7/36 7/33 7/36 7/36 6/35 6/33 7/35 6/30

    Really tired today. Second work out of the day.

    ReplyDelete
  22. Cheryl NassoJuly 5, 2013 at 6:33 PM

    first day back on the blog since my injury on May 6th, im still in recovery but am getting better everyday! Tuesday will make 8 weeks post op! I still have very limited supination and can not put direct pressure on my wrist, but it IS going to be back to normal soon enough. In the meantime, I have been doing the Hatch Squat cycle....getting these legs supa strong! :) im in week 8 next week i think. I am going to finish that up, but will be following the blog as much as I can!
    I changed to day up a little only because I ran 4 miles on Sunday, and did a running wod on Wednesday! (when you are squatting heavy, and cant do a lot of upper body, it just kinda works out that way, lol)

    1. Hatch squats 1x4 @ 165/180/190/200
    2. Clean Pulls 7x1 @195
    3. Sprints 10 x 100m OTM....changed this up a little since I am not doing the 5k run.

    ReplyDelete
  23. Mickey SepanekJuly 5, 2013 at 6:33 PM

    Open
    1) 3 rounds + 10 reps
    2) 5-4-1-3-3-3-3-3-2-2 (29 tot)
    3) 34-29-16-14-22-17-20-13-30-25 (220 tot)

    ReplyDelete
  24. UnknownJuly 5, 2013 at 7:39 PM

    OPEN
    1) 3 + 5 .. Need to work on shorter rest periods on these heavy metcons
    2) lost count

    ReplyDelete
  25. AnonymousJuly 6, 2013 at 5:03 AM

    Open
    1) 4 plus all 5 clusters
    2) Not sure - but I did it. I am starting the Armstrong Pull-Up program to improve my pull-ups. TODAY! Wooo Hoooo!

    ReplyDelete
  26. UnknownJuly 6, 2013 at 12:41 PM

    regional
    1. 225-315-335-365(never done that, feels like practicing a crappy postition haha)
    2. 335 across
    3. 225 for 20 reps. rep 20 felt like it took 10 minutes
    4. 50m down and back course 8:37 (220#)
    5. 8:54 on the 2k

    then lots of mobility.

    ReplyDelete
  27. UnknownJuly 7, 2013 at 11:46 PM

    A) warmup

    B)
    2 +4 +1 Squat Clean

    C)
    8 - 7 - 7 - 7 - 6 - 6 - 6 - 5 - 6 - 5
    5 - 8 - 6 - 6 - 6 - 9 - 6 - 11 - 22 - 16
    i hate dus...

    ReplyDelete
  28. UnknownJuly 10, 2013 at 10:19 AM

    This comment has been removed by the author.

    ReplyDelete
  29. UnknownJuly 10, 2013 at 10:27 AM

    Correction:

    Open
    2+3

    Didn't work on #2, very constrained for time.

    ReplyDelete
  30. UnknownJuly 10, 2013 at 3:05 PM

    Open

    1. 3 rds + 3 sct
    2. Ran outta time :(

    ReplyDelete

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