Tabata Tuesday

Tabata of Sit, Pull, Push, Sprawl

Sit-12
Pull-5
Push-5
Sprawl-7
Total: 29
STR was 3 x 2 Back Squat: 185#

B-1 and Grace

Saturday Hero WoD B-1
400m
21 KB at 1.5
15 Knees to Elbows
9 Ring Dips
3 Rounds
Time: 19:11 - Last man standing

Monday
Grace
30 Clean and Jerk at 135#
Rx at 12:11 - Again - Last man standing...

jp

Death by Box Jump

@ 115#
Press - 3
Push - 11
Jerk - 6
Box Jump 17+15
jp

Metcon Thursday

3 rounds max chest to bar pull-ups: 8/6/7 - It was more hands/callus pain
then strength/shoulders

Metcon
-25 Sprawls
-50 Sit-ups
-100 Single unders
-50 (total) Iron mikes (Jumping lunges) (25 a leg) (Subbed Lunges)
3:30 rest
-25 sprawls
-50 sit-ups
-100 single unders
3:30 rest
-25 sprawls
-50 sit-ups
Time: 17:44

jp

Mon-Wed

Took long weekend off due to tinged back

Monday
Snatch Ladder
Got 6 lifts to 125# - Very Sad

Tues
8 rounds
Row for Distance for 1:30
Rest 1:30
Total Distance: 3335m

Wed
3 rounds - NOT for time
2 Thrusters at 135# (Rx at 155#)
10 Deadlifts at 225# (Rx at 285#)
1 full lap (640m+)

Done

jp

Run - Burpee - Run

Run 800m - 4:24
Rest 3:30
50 Burpees
Rest 2:30
Run 400m - 1:50

jp

Dead Lift and Tabata Row

2RM on Dead Lifts.

I got 315# which beats my 1RM…  :)  Happy Days!

Tabata Rows for Calories – I got 7 on each round.

jp

Sun Swim/Mon Clean and Jerk

Sunday
Made it to the local Gym and did some swimming.
5 rounds
25 yard swim then 25 push-ups
Time: 15:00ish

Monday
Every Minute on the Minute for 15 mins do 1 Clean and Jerk - Full Squat
Cleans only.
I did 115# - Did one power clean at 14 so had a 10 burpee penalty
afterwards.

jp

Rested Wed and Thur (except for deadlifts on Thursday)

Friday:
High Bar Back Squat 3x5 at 155#

Then For Time:
With 45# bar
50 back squats
25 Hanging Squat Snatch
25 Hanging Squat Clean
25 Press
25 Bent over back rows
Time: 11:43(ish)

Press, Row, Clean, Snatch

Press 10-8-6-4-2 ended w/ 115#

5 Rounds For Time:
10 Pendlay row 95/65
10 Squat Cleans 95/65
10 push press 95/65
1 power snatch 95/65

Did 85# at 26+ mins

jp

Friday, Sunday 'Funday', and Monday Grind

Friday

STR: Romanian Dead Lifts - 3 Set of 10 reps (?#)

WOD: 3 RFT:
15 Deadlifts 185/115 (175#)
10 HandStand Push Ups (5 Negatives and 5 push-ups)
Time:???

Sat: Played at Crossfit Omaha's fund raiser and had a good time. 3 team workouts for the day left me pretty tired, even if we scaled them all.

Monday:
2 min AMRAP Double Unders: 42
Tabata Front Squats @ 95: Total Reps 32

jp

Time off and Workouts

Been working on the deck.  Took Sat to Tuesday off as it was 100 degrees and I spent 8+ hours a day in the sun.

Wed:
3 rounds
25 Cleans at 115#
25 Box Jumps
25 Sit-ups
250m row
Time: 22:15ish - suppose to be 4 rounds, but figured that was enough.

Thursday
Coached the AM and did last Tuesday's workout for myself

Push Press 2 Rep ended at 145#, but failed at 155#

Then

4 rounds of
250m row
rest 30 seconds

rest 3:30

Then 4 rounds
 250m row
rest 30 seconds

killer.

jp