Fight gone 1/2 bad

Fight Gone ½ Bad
3 Rounds (30sec each station):
WB (20/14)
SDHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (calories)
Rest

Total rep count: 119 (I may have missed a few based on others scores)

jp

Air Force WOD

Friday of Memorial Day Weekend

20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
Rx at 95, but I did 75
Every minute on the minute stop and do 4 burpees
Time: 13:57
That would be 56 stinkn' burpees!

jp

Alternating Tabatas

Alternating Tabata
KB SDHP (55/35)
Situps
Reps: 171


Some double under practice.


jp

Tabata This

20 seconds work 10 seconds rest
8 rounds each of
SDHP at 65#
Squats
Pull-ups
Push-ups
Sit-ups

Lowest rep counts
Mine was...
7-9-4-4-11...   I Think...

jp

Wednesday Chipper

For time:
50 No-Push-Up Burpees (up and downs)
50 hand release Push-ups
50 Sit-ups
50 Good Mornings w/bar
50 SDLHP w/bar
50 Box Jumps (20″)
Time: 16:43

Thursday chipper

To
50 each of...
Up & downs (no push-up burpees )
Push-ups
Sit-ups
Good Mornings w/ bar
SDHP w/ bar
box jump

Time of 18:37

Sumo-Jackie

“Sumo-Jackie”

100 Sumo deadlift highpulls with just the bar (45/35)

50 thrusters with the bar (45/35)

30 pullups

Time:12:20ish

AMRAP

20 minute AMRAP.  Rx had a 400m run, but the knee is getting flaky so I subbed 20 SDHP

400m Run (20 SDHP)
20 Burpees
20 Sit-ups
Finished 4 rounds and 15 pulls

jp

Saturday team WOD

Team WOD at the gym Saturday was a devilshly work out. It started of funny when we had to push the coaches truck in teams as part of the warm up.

Next it was men vs women on rounds of push-ups, squats, sumo deadlift high pull, wallball and kettlebell swings. The last station was a run around the building. The runner set the pace for switching sets. 20 minutes was a long time! No idea how we did either, just worked hard.

jp

Sumo Deadlift High Pulls

Strength Day with a Max Effort Sumo Deadlift High Pulls. It is basically a Clean, with a real wide stance (Sumo) and a close grip.

I succeeded at 140# but failed at 145#. Pretty happy with the effort as it is an odd lift and you have to be careful of not pulling your back.

I cashed out with as many sit-ups as possible in an unbroken set. I got to 114 before I stopped.

jp

Bench, Sumo, Handstands

10-9-8... 3-2-1

Body Weight Bench Press

1/2 Body Weight Sumo Deadlift High Pull

Since my max Bench is my body weight, dropped down to

Bench 135#

SDHP 65#

Time: 10:05

Then practiced Handstands.

jp

Sun/Mon

Rested on Saturday with a board game fest all day long!

Sunday:

Warm-up with Push/Sit/Squat/Good mornings x10

Sumo Deadlift High Pulls for reps of 5-5-3-3-1-1-1-1 at weights 45-95-115-135-145-150 (F) - 145 - 145.

Then some kicking on the target shield pad

Monday:

Murphy

Run .85 miles (suppose to be 1 mile, but two laps at the gym is .85)

100 Pull-ups

200 Push-ups

300 Squats

Run .85

Time: 49:36

I'm spent.  Still an hour and a half later I am exhausted. 

jp

MetCon Monday

Workout

20 Sumo Deadlift High Pulls @ 85#
20 Push-ups
20 Overhead Squats @ 85#
20 Pull-ups
20 Front Squats @ 85#
Time: 9:36
Things started well, until the Overheads which are just plain tough at any weight.  They slowed me down and took the most out of me for the last two sets.

Coach told me it was ugly metcons all week this week...  Oh Yea?

jp

Tuesday, Thursday, & Friday...

Tuesday was Deadlifts, but forget the weights

Wednesday I rested

Thursday was a MetCon

5 rounds of
1 min of Cleans 65#
1 min Wall Ball
1 min SDHP 75#

Friday was Back Squats 3 reps
I ended with 210# I think...

jp

WOD - Row and Dumbbell Snatch

As Rx:

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

As completed at base gym
100 - 45# Sumo deadlift high pull
30# Dumbbell snatch, 50 reps (Switched to 20# ½ way)
75 - 45# Sumo deadlift high pull
20# Dumbbell snatch, 35 reps
50 - 45# Sumo deadlift high pull
20# Dumbbell snatch, 20 reps

Time: 39:42

Long and painful

jp
22

WOD - SDHP

Morning...

As Rx:
21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

As completed in basement

21(115#)-18 (95#)-xx-12-xx-6-xx rep rounds of:
Sumo deadlift high-pull
Knees to Chest

back started to hurt from bad form on the q8 rep.  I cut the 15/9/3 to end the misery...

jp