Sunday, February 16, 2014

Tuesday 2.18.14

Talayna Fortunato and Emily Friedman, 
Team Dirty South


2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1.  Sprints
3 shuttles of: 10 yards and back + 10 yards and back + 20 yards and back + 20 yards and back

2.  PULL
5-4-3-2-1 Unbroken Heavy deads, you choose the weight

3.  Rowing 
5x1000m, 3 min rest between intervals.

SESSION TWO
1.  20 Rep Benchmark
20 Rep Max Jerk

2.  METCON
Tabata of:
TTB
BJ
Row for Cals
DB 1-arm Snatch 70/50, alternate hands every :20 interval


2014 OPEN ATHLETES
1.  METCON
Tabata of:
TTB
BJ
Row for Cals
S2O, 95/65

2.  EMOMx15
First 5 minutes:  4 Power Snatches - No TnG, work good position off the floor
Second 5 minutes:  2 Power Snatches (no TnG) + 2 TnG Power Snatches - maintain good positioning
Final 5 minutes: 4 TnG Power Snatches - make 'em pretty.
Every rep during this 15 minute set, you feet should not come off the ground.  Use this as technique work to create better landing positions, faster cycle times, and eliminating the 'starfish'.  

105 comments:

  1. Hi, I'm new to the prog.
    For the tabata, it will be 4 min of TTB then 4 mn of BJ etc...? If yes we take rest between 4 mn? Or we continue as a long 16mn metcon ?

    Or :20/:10 TTB ; :20/:10 BJ ; :20/:10 row etc...?

    ReplyDelete
    Replies
    1. You keep going for the full 16min.
      And you've got it right on the first part. .. Finish each movement and move to next.
      Welcome!!

      Delete
  2. Open Program (day ahead for logistics)
    1) 247 - 54, 78, 57, 58 - used a rack for s2o, rower also ran continuously, so got credit for partial calories each round. Felt good.
    2) Done at 115. Can barely feel my thumbs now. Technique felt dialed in though.

    ReplyDelete
  3. Open:
    1. 236. TTBs - 50, BJs - 67, Rowing - 63, S20 - 56.
    2. Done at 135. Was a mental fight last 5 minutes.

    ReplyDelete
  4. Reg
    1) skipped

    2) 5 @ 405, 4 @ 435, 3 @ 475, 2 @ 500, tried 525 (10 under PR) but lost my mojo

    3) Done. Fastest was 3:22 slowest was 3:32

    Rest this evening

    24/6'/205

    ReplyDelete
  5. Regionals.

    1) done all low 12's

    2) done in 3.16 at 407. Guess I did this wrong. Used 90% of my 3rm and tried to keep short rest intervals. Felt really heavy today. I'm feeling yesterday in my legs.

    3) skipped and opted for a 1rm box jump instead. 44" need to work in my explosiveness and power more than my endurance right now.

    Rest later today.

    ReplyDelete
    Replies
    1. Regionals Part 2:

      1) 143 (17reps). Picked it up and did the last 3. Jerks are feeling better but I am still weak on the overhead movements.

      2) 244reps. Had some clock issues during the workout that distracted me a few times from really staying focused. Still a good workout though.

      Delete
    2. Also I messed up this morning and only did 10m and 20m shuttles. No second 20m set each round. Guess I miss read that one.

      Delete
  6. Regionals:

    1) sprints - done
    2) DLs - 405/415/415/405/405 (lots of back rounding so I scaled back)
    3) rows - 1:49/1:52/1:52/1:53/1:53
    4) 20rm - 185
    5) tabata stuff - did ttb, but then outta time.

    ReplyDelete
    Replies
    1. Had a new training partner join me today! Rough week to jump into CompWod for the first time. Lol.

      Delete
    2. Joe I assume you did 500m row instead of 1000m?

      Delete
    3. no, sorry, those were the 500m split avg's for each 1k row.

      Delete
  7. Open
    1) 62/81/54/46 = 243
    2) completed @ 95#

    ReplyDelete
  8. Open
    2. Done @60 kg (low back fried !!!!!)
    1. 65 TTB / 81 BJ / 54 Cal / 79 S2O
    Total 279

    ReplyDelete
  9. OPEN:
    1) 304 Rx. (75, 84, 50, 95)
    2) done at 145# across.

    ReplyDelete
  10. Open/Masters:

    5'8"/180/44

    Reverse order

    1. 115 lbs. Technique was great for once.
    2. 266 Rx. 62, 80, 60, 64

    ReplyDelete
  11. Masters 47
    1. T2B 70/BJ 80/ Row 63/S2OH 66 = 279
    2. Rx'd 60kg

    ReplyDelete
  12. Did airdyne sprints instead
    Had planned to do them in skates on the pond but woke up to a blizzard

    Deadlift: 405x5, 435x 4, 455 x 3, 465x 2, 485x1 (f)

    Hit the row with the afternoon session

    ReplyDelete
    Replies
    1. Did open snatch work because I missed them yesterday
      First 5: 165
      The rest 155

      Wod: lost count but a lot lol sorry guys

      20 rep jerk 185 pretty comfortably

      Delete
  13. Did the metcon from last night cause I had to leave the box last night due to emergency. Made up for it this morning at 5:15 with todays session 1. Time was 13.47 Rx
    BW-152
    1. Sprints (1) :24 (2) :24 (3) :23
    2. Deads went 255 across all unbroken
    3.only did 3x1000 Body was gased due to the metcon this morning.
    (1) 4.19 (2) 4.22 (3) I emptied my tank and got 3.59 >rowing hurts<

    Doing session II this afternoon with my homie Brent Kakwitch

    ReplyDelete
    Replies
    1. did session 1 with last nights metcon this morning
      Session II:
      1: 95# jerk (shoulders are toasted from this a.m.)
      2.T2B (64)
      Box Jumps (72) "game standards"
      Row4Cal (47)
      DB 1-arm snatch (39) 53#

      Delete
  14. 1. Metcon 238 (opens s2o)
    2. Snatch first 3mins 85#, the rest of the time 95#

    ReplyDelete
  15. Regional:

    Forgot to post mecton from yesterday: #115 for the 20's- 7:40- that was horrible. smoked me.

    Today's

    Shuttle run I miss read this did 10 and back+20 and back so I did 6 of these. 11,11,10,11,10,10 seconds

    Deadlift 5-1UB- 405,435,465,500,575- Video is on my facebook if yall want to check it out...

    Row- over lunch break

    Tabata and press- after work

    ReplyDelete
    Replies
    1. That is a strong ass deadlift. Nice work man!

      Delete
    2. Thanks fellas, enjoy those much more than that body weight shit:) its like chasing chickens keeping up with the ninjas!!!!

      Delete
    3. Lunch Row plus Push Press

      Rowed with a buddy so we went 3 min on 3 min off, max distance in meters...
      Averaged 877 meters across....

      Changed the Jerk a bit to a push press.
      20 rep -135
      1 min rest
      10 reps- 165
      1 min rest
      5 reps- 205.

      Shoulders felt good should have gone a little heavier.. Legs are toast!!!!

      Delete
    4. limited supplies at home for tabata..so I hit Airdyne no clue on cals since the ting is older then me, 2 rope climbs every :20, and TTB 10,10,8,8,7,6,6,5-- those went out quick...

      Delete
  16. Regionals:

    1: 27:09/26:91/26:44....didn't kill myself on these...wen't fast, but not breakneck speed.

    2: 365X5 / 385X4/3/2/1....took plenty of rest but didn't linger

    3: 3:15/3:24/3:28/3:28/3:29.....this sucked way more than last time....for whatever reason times weren't bad comparatively though.

    rest later

    ReplyDelete
    Replies
    1. 20RM: 195X16....that was last 20rm jerk...thought I could pull it out again tired. Must have had a bottle of weaksauce for lunch.

      ttb: 70..missed a round due to rip repair on round three and fell off on reps after
      bj: 97
      row: 54
      db sn: 57
      TOTAL: 278....stupid rip killed my rep count

      Delete
    2. Did 24" box....didn't know what was RX so guessed.

      Delete
  17. Open Masters F48/5'8"/145#
    1. 220 (48, 80, 43cals, 10@40#DB, 39@50#DB)
    2. EMOM15: feet glued to the ground snatches: 1st 2 minutes 55#, remainder @ 65#

    ReplyDelete
  18. Open

    1.) 68/92/52/80...292 total.

    2.) Done at #135 across, loved this it helped a lot

    ReplyDelete
  19. Ope Masters
    1. 272 rx
    60 ttb/82 bj/38 row/92 s2o
    2. 85# across

    ReplyDelete
  20. Regionals
    1. Deadlifts- 315,345,365,385×2. Did w/o a belt.
    2. Jerks 20RM- 155lbs. Have maybe 165 or 170 in me.
    3. Metcon- 248 reps. Did KB snatches instead of DB. Those suck at 70lbs.
    Rowing later.

    ReplyDelete
  21. 1.) :35, :30, :32
    -getting a late start today

    ReplyDelete
    Replies

    1. 2.) 275x5 295x4 305x3 315x2 325x1

      Metcon-224 reps
      TTB-11-10-6-6-5-3-5-6
      Box Jumps (used the 24")-11-9-9-10-11-11-11-9
      Row- this was a mess. Missed an interval then jumped in late. 45 cal total.
      Snatch 50# DB-5 right 5 left 5 right 5 left 6 right 6 left 6 right 8 left.


      Did the 1000m rows after the metcon: 4:07, 4:11, 4:18, then ran 1100 meters x2 for the last 2 rows because the class needed the rowers. I wasn't mad about it.

      Delete
  22. Open:

    1. 55 ttb/50 bj/50 cal/ 47 s2oh = 202... I see a glaring difference between mine and everyone elses, bj's should've been WAY more!! ugh!!

    2. started @ #121, form was not holding after rd 7, went down to #110 and finished it off.

    ReplyDelete
  23. 1. metcon 238 (s2oopens)
    2. first 3 sets at 85#, the remainder at 95#

    ReplyDelete
  24. Regionals/Masters

    1) done
    2) 375,405,405,405,425. Need a barbell with longer ends, or kg plates. My awesome girlfriend came up with the idea of strapping the plates together for my last one. It worked!
    3) 5x1000m; 1- 3:26.3(23s/m) 2- 3:26.6(23s/m) 3- 3:26.3(24s/m) 4- 3:26.6(23s/m) 5- 3:28.2(25s/m).
    4) 175#, took all my small change!
    5) T2B, 77.
    BJ, 89.
    Row, 65.
    One arm db snatch @ 70, 44
    Total; 275.

    ReplyDelete
  25. Open

    Brutal combination between yesterday and today! I feel really good/not so good, if you know what I mean?

    1. TTB - 70
    BJ - 105
    Cal - 62
    S2O - 80
    Total = 317

    2. 155# (a little modified since we were short on time...)

    ReplyDelete
  26. All in one session

    1. all under 24 sec
    2. 100 / 105 / 110 / 120 / 130 kg
    3. Sub with 5 x 3 min and 30 sec Mid Row with 52 kg, not letting the weight drop, grip and forearms gone!!!
    4. Tried 65 kg first and done 15 reps, next time I'll start with 60 kg
    5. Tried to be constant
    TTB 8 reps each set = 64
    BJ 8 reps each set (except third where I've done 10) = 66
    Sub Row with SDLHP 20 kg bar, 14 reps each set = 112
    32 kg DB Snatch, first two 6 reps, then rest 4 reps = 36
    Total: 278

    ReplyDelete
  27. Open:
    312 Total (somewhere between 308-320, brain was getting scrambled in later rounds of ea)

    Satches at 155, certainly could have gone heavier but I was fried after the quadbata

    ReplyDelete
  28. 20 Rep Max Jerk
    175lbs- Failed on 16th Rep...(previous was 155lbs in October.)

    METCON (Open format)
    Total Reps - 291
    (I struggle with Tabata cause I always leave gas in the tank, I had more in me, especially on box jumps and STOH... Should have been between 310-320 on this)

    TTB - 70
    BJ - 80
    ROW - 60
    STOH - 81

    SNATCH
    Min 1-3 @ 115lbs
    MIN 4-6 @ 125lbs
    MIN 7-15 @135lbs


    Technique felt amazing, no misses and was fast under the bar. Could have gone heavier but really wanted to dial in technique and keep my feet planted. Very happy with snatches today

    ReplyDelete
  29. Open (Mix of workouts)

    Wall Ball Shots (from yesterday)
    3:45 unbroken

    Tabata
    244 Total Reps (Felt great during workout; knowing total score now, I wish I would have pushed a few more reps out each set)

    Row
    5 x 1000m
    1) 3:52.4
    2) 3:54.4
    3) 3:50.2
    4) 3:49.6
    5) 3:49.7

    ReplyDelete
  30. Open/Masters
    Metcon: total: 269, 57 TTB, 73 BJ, 70 row, 69 SHO (smoked after the row!)
    Snatch 15 x 4 OTM: at 115

    ReplyDelete
    Replies
    1. Nice job Peter! You got me today. That is an epic rowing number.

      Delete
    2. Thanks Michael, yes we are dead even in so many things, great to push each other!

      Delete
    3. Yea seriously. You kill on that rower Peter. Great last name by the way :)
      I chase both of you guys.. you usually kick my ass, but it keeps me trying! Inspiring, both of you. Best of luck in the Open!

      Delete
  31. sprints- done ... fun training with the CFNE beasts& ninjas! no times just raced each other
    1. deadlifts - 295/305/315/325/330
    10 Kipping ring dips between each set
    2. rows- goal was all sub 4... barely made it... but I made it!lol
    3:49.9/3:52.2/3:56.7/3:57.3/3:57.3
    these felt so hard!
    4. push jerk 3 attempts @145 14/14/15 just didn't have it... I've gotten 135# before so tried to go up... ah well next time :)
    5. Tabata
    281 with dumbbell snatches
    TTB were the only real struggle on this one ... they went away fast

    ReplyDelete
    Replies
    1. Cheryl, please specify who the beasts were and the ninjas.

      Thank you

      Delete
  32. Open-
    1. 61/82/57/70=270- GS on bj
    2. 145#

    ReplyDelete
  33. Open
    Tabata - 233 reps
    snatch - first set at 40kg, second at 60, rest at 50kg.

    ReplyDelete
  34. 1. Done, no timer.
    2. Stayed at 405# for all sets. Still dealing with low back issues.
    3. Low back was locking up so did class WOD instead of rowing today. Frustrated, going to get the back checked out tmrw.

    Afternoon:
    4.) 185#
    5.) 283Rx (Had to be careful on the Rows and Snatches with this one, again due to the back).

    ReplyDelete
  35. am:
    1, shuttles done: best :24
    2. 405x5, 425,4,435x3,455x2,455x1. felt strong on this today.
    3. rowing tonight.

    pm:
    20rm: 225#x10 no excuses. the bitch in my heart was too great.

    tabata: 272 reps. thought i could get 300. i did the ole come out hot as hell and stay hot strategy, guess that wasnt ideal haha

    also did mainsite today

    7min amrap:
    5 box jumps(30")
    j3 cleans (225#)
    9 rounds+5 box jumps

    ReplyDelete
    Replies
    1. Dex I almost did the mainsite WOD today too, but then remember tomorrow involves plenty of cleans haha. Solid work man. I know it says clean on mainsite but did you do squat or Power ?

      Delete
    2. allll power. legs wanted no part of squat anything haha

      Delete
    3. rowing:
      1: 3:11
      2. 3:23
      3. 3:19
      4. 3:31
      5. 3:18

      my poor, poor ass is on fire.

      Delete
  36. Only time for 1 session today.

    1. Shuttles done. However, it was was really muddy outside today from warmer temps and melting snow, so we did 8 + 16 out inside the gym. Best was 22.ish. Legs were smoked from yesterday, couldn't for the life of me get the jets moving.

    2. 365x5, 385x4, 405x3, 425x2, 455x1 (10# PR on really wrecked legs, happy with that)

    3. 261. Feel good about this, rowing wasn't super great today due to fatigue in the legs, but happy with everything else, really consistent across the board.

    May try to get back into the gym tonight and get some rowing in, we'll see if my taxes allow me to do that. Being self employed sucks at times.

    ReplyDelete
  37. Mixer Regionals & Open

    1: 5-4-3-2-1 Dead Lift

    Went for a 5 RM PR today and nailed it. Rest of the reps I did at same weight. 5 reps @ 440 (200 kg PR)
    4-3-2-1 @ 375 (170 kg)

    Open Metcon:
    In different order.

    S2O: 80 reps
    ROW: 60 cal
    TTB: 66 reps
    BJ: 50 reps. Still doesn't work as I want to :-( BIG disappointment on the BJ.

    3: EMOM snatch.

    First 5 min @ 115
    Second 5 min @ 115
    Third 5 min @ 115

    Kind of light but tried to stay smooth on every set. Took around 15-18 seconds to make it through every set of 4. Nice workout :-)

    ReplyDelete
  38. Open

    reverse order

    2) snatch work-165# across

    1) metcon- 298 reps (74,80,64,80)
    definitely could have got more bj and s2o but gym did same work out but score was based on your lowest rep output per movement so tried to keep reps steady and not blow it out in any of the sets

    ReplyDelete
  39. Open Metcon - 287

    Got some shoulder/back issues I'm trying to recover from

    ReplyDelete
  40. Rows - btwn 3:40-3:53 hate rowing
    Deads- 5,4 and 3 @ 365 2@405 1@425 tried to keep it light today but these were super easy shoulda done more
    Jerks - 185 push jerked all of them prob coulda done a little more
    Metcon - 228 reps . Don't have 70 lb dumbells so we used a barbell with 70lbs lol real different but fun

    ReplyDelete
  41. OPEN

    1) 264 reps. Not my day.

    2) 165# across. Really happy with how I feel with my 165# snatch. Almost cried though haha

    ReplyDelete
  42. OPEN

    1- 293 reps rx

    2- across at 135# it was really easy but didn't want to push too hard feeling kinda sick with a runny nose.

    ReplyDelete
    Replies
    1. Focused on speed and mechanics. 4 touch and go took me about 7 sec

      Delete
  43. -5x1000 row
    -12 minute snatch emom (did not see it was 15 until now im an idiot) 165 first 8 minutes and 145 last four minutes touch and go
    -tabata:
    T2B:79
    BJ:96
    ROW:55
    S2O:84

    ReplyDelete
  44. Open
    1. 267 Rx
    2. Went light and used 65# the whole time.

    ReplyDelete
  45. Open
    1) 55/55/58/71=239 65#
    2) do to back injury only used 35# ans went from hang position

    ReplyDelete
  46. Masters

    1. Sprints done
    2. DL 365(5), 375(1), 355(3),365(2), 385(1)
    3. Row 5x1000 3:45, 3:44, 3:44, 3:46, 3:51
    4. 20 rep max jerks 145
    5. Tabata T2B 70, BJ 90, Cal row 45, DB snatches 39.... total 244rx

    Had a dog fight with some big goats today.

    ReplyDelete
  47. Open
    1) 278 Rx - 58/96/59/65 Games standard with 24" box.
    2) First 8 minutes used 95# last 7 minutes used 115#

    ReplyDelete
  48. Open
    1. 66/68/60/85 = 279 total
    2. Done with 115#. Shoulda prob used 135, but it was great technique work.

    ReplyDelete
  49. Open

    reverse order

    2) snatch work-135# across

    1) metcon- 303 reps (77,80,66,80)
    Like Jake, gym did same work out but score was based on your lowest rep output per movement so tried to keep reps steady and not blow it out in any of the sets

    ReplyDelete
  50. Out of order due to equip access.
    1. Stupid ice+snow
    2. 405# 415# 415# 425# 435# came out a little too heavy on x5
    4. 155#, early Sept did this for 17 so ill take it but 165# in sights.
    5. 53/88/54/42. Total 237 AirDyne cals. 24" GS BJ. 70# KB snatch. Lost reps on TTB but getting better.
    3. Access to rower in evening 3:31.7 3:31.2 3:31.3 3:32.6 3:31.1. went for consistency but that might have been wrong decision

    ReplyDelete
  51. Regionals work.
    Deadlifts worked up to 415x2. Back feels shot
    20 rep jerk 155x20
    Metcon 250rx. Only 64 box jumps, Did box jumps on to my bench press bench.. Got a little sketchy. Need to buy a box.

    ReplyDelete
  52. Open 2014
    1. Metcon tabata : 306 rx
    T2b : 78
    BJ : 96
    Row : 65
    S2oh : 67

    2. Emom x 15 : 155# across . Really happy with that. Technique was good and i was fast.

    ReplyDelete
  53. 2014 Regional & Games:

    Session One:

    1. Done. No timer.

    2. 225#, 275#, 315#, 345#, 395#.

    3. 3:31, 3:34, 3:33, 3:41, 3:42.

    ReplyDelete
    Replies
    1. Session Two:

      4. 115#. Probably had 125#-135# in me.

      5. TTB: 51
      BJ: 74
      Row: 54
      Snatch: 53 (53# KB)

      Total: 232

      Delete
  54. This comment has been removed by the author.

    ReplyDelete
  55. Regionals/ Games
    1) done
    2) 510,515,515,520,520.
    3) 5x1000m; 20.2 mins
    4) 225
    5) T2B, 65.
    BJ, 86
    Row, Skipped

    My 4th cross fit session.
    This session and programming is simply amazing. I have never felt so better or more worked out than I have the past few days.
    Thanks for the great sessions. Ill be sticking to your programming.

    ReplyDelete
  56. Open/Masters 48

    1) 50/73/61/43=227 Rx.

    2) 80# for 8 rounds 95# for last 7.

    ReplyDelete
  57. did session 1 with last nights metcon this morning
    Session II:
    1: 95# jerk (shoulders are toasted from this a.m.)
    2.T2B (64)
    Box Jumps (72) "game standards"
    Row4Cal (47)
    DB 1-arm snatch (39) 53#

    ReplyDelete
  58. 5'6"/165/Southeast

    Open Tabata: 294 typical should've could've would've effort, need to work on that mental part
    Snatch EMOM: 135# across. Focused on speed and technique, cycles felt light and fast, kept 8 seconds for the last 5 minutes on the TnG. Awesome drill, another great programming job.

    ReplyDelete
  59. Only had enough time between classes to hit met-con. 255 reps w/60lb dumbbell it was that or 80. TTB 59(my grip always dies fast wtf) BJ 79 row 59 snatch 58

    ReplyDelete
  60. Open:
    Didn't have time for metcon. Will make up tomorrow if have time

    Rowed 3x1000m with 3 min rest

    2) 15 min emom: 135 across. Just wanted to focus on good form and technique. Easing the shoulder a lil bit. All reps felt good

    Make up before class. 8 min EMOM: 3 muscle ups, 30 dubs
    "9rds exactly"

    ReplyDelete
  61. 2. PULL
    405x5, 435x4, 455 wasn't moving, cns is still zapped from this past weekend

    SESSION TWO
    1. 20 Rep Benchmark
    20 Rep Max Jerk- 185x12, tried back rack, no advantage...might have made it worse.

    2. METCON

    TTB-54
    BJ-82
    Row- 56 (lost an entire round, user error)
    1 arm snatch- 50

    ReplyDelete
  62. Open

    Tabata
    T2B - 62
    Box jumps - 72
    Cal Row - 54 (lost entire round here writing score and adjusting straps after wife)
    S2O - 57

    240 total. individual numbers might be off by 1 or 2, don't remember exactly.

    ReplyDelete
  63. Regionals
    1. shuttles
    2. 275 lb across
    3. 3:58 -4:00 pace for all
    afternoon
    1. 115lb
    2. 45/106/47/52 so 250 reps

    ReplyDelete
  64. OPEN
    1. TTB 59/BJ 74/Row 60/S2O 65 = 258
    2. EMOM 15 Power Snatch w/ 115# Rx

    ... little conservative on the TTB and BJ ...

    ReplyDelete
  65. Been following for a while and just lurking - figure it's time to join the cool kids and start posting.

    Open:

    1. TTB-57, BJ-102, Row-61, S2O-70 = 290.
    Started w/BJ due to working in a group which made TTB horrible

    2. Done at 115 - finally experiencing that "weightless" feeling a little

    ReplyDelete
  66. Back at it! Although at much lighter weights for a bit, with the Open coming I don't want a setback
    Reg.
    1. Skipped, didn't have the space and it was slippery and wet outside.
    2. 225-255-275-295-315, no where near my normal numbers but it was the first time I picked up a barbell that had more than 135# on it in quite a while.
    3. Had a basketball game so skipped.
    4. 115#. This was light and easy but working on keeping the core engaged. Before my back tweak my PR was 150.
    5. Lost count on this. I wrote down I was at 150 total reps on the 5th round of rowing. Guessing I got in the 220 range, I averaged 5 on the snatch my partner said. It was tough though. First workout where I could push in a while and I definitely crashed during the row

    ReplyDelete
  67. Open
    1. tabata - 218 (58/68/58/34)
    2. snatches at 95#

    ReplyDelete
  68. This comment has been removed by the author.

    ReplyDelete
    Replies
    1. Tabata
      T2B 72
      Box jumps 74
      Row 42
      S2O 60
      = 248
      Snatches at 85#

      Delete
  69. Open:
    Did partner wod with my 530 class cuz they needed an extra partner. Then did this with one of my elite high school athletes. 247. not too bad. ttb dwindled off and box jumps got way harder than I thought for some reason. Good burner. Did snatches yesterday. Resting tomorrow then hitting that open-ish 12 minute one on Friday. Should be an accurate test.

    ReplyDelete
  70. A day behind...
    1. Sprints
    Skipped

    2. 5-4-3-2-1 Unbroken Heavy deads, you choose the weight
    5 @ 225#
    4 @ 245#
    3 @ 265#
    2 @ 285#
    1 @ 300# finnnnnnally broke the 300# club... felt good and was even using the men's bar!

    3. Rowing 2x1000m, 3 min rest between intervals... only did 2 sets

    4. 20 Rep Max Jerk @ 115#... only got 16

    5. METCON
    Did gym's Olympics WOD... 7 min AMRAP of:
    Snatches @ 75/55
    Burpee over bar
    Box Jumps
    Ascending 2-4-6-etc

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  71. Did this one on Tuesday night, after a LATE night of coaching.. Right around 11PM. Lower back was bothering me, so just did tabata and called it a night.

    75 TTB
    84 Box Jumps
    67 Calories
    61 S2OH - Was DEAD at this point.

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  72. Open
    1. 323 reps
    TTB: 71
    BJ: 103 - games standards
    Row: 64 cals
    S2O: 85
    2. Done at 135, across. Kept feet on floor.

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