Clean Complex and waited Chin ups

For Time:
25 SDHP 95/65
400m row
25 burpees
Hollie: 5:59 chest not always to the floor on burpees near the end.

For Loads
High hang squat clean/hanging squat clean/Squat clean 1.2.3 x 5; 180 sec. rest
+
Chin ups @ 31x1, 2-3 x 5, 120 sec. rest
+
3 Rounsa
CTB pull ups; 0 sec. rest
AMRAP air squats in 1 minute; rest 60 secs.

Hollie:
Clean complex= 80, 90, 95, 100, 105, 110 did the high hang and hanging and 1 clean then arms gave out. All a mind thing. Next time start heavier!
Weighted chin ups= 2 x Strict, 3 x 5 lbs, 3 x 10lbs, 3 x 15lbs,20lbs 1+1 Had to kip to get up but was happy to get it anyway. Haven't done this in a really long time.
Rounder:
15/42, 13/40, 10/37 Forgot it was chest to bar but my pull ups have been really down lately where I could get 5 if lucky, so happy with the numbers.

1 mile runs and double unders

1 mile run 60%, 70%, 80%, 90%
3 min. rest
4 mins. of double unders, sets of 30 unbroken
3 min rest
1 mile run 90%, 80%, 70%, 60%
6 sets of 20 double unders
3 min rest
1 mile run cool down

first run 8:33, my double unders still suck and my rope also was to short and kept hitting my make shift hair do - a bit frustrating. I regrouped on the 6 sets of dble unders and they went much better. My 1 mile "track" was about about 100' longer. Did this at Chad's soccer practise, it must have been a site during those dble unders:) wiped my dirty, sweaty face on my shirt, definitely wasn't winning any mother beauty awards last night:) Slept like a log though!!!

I wrote this out for John on the white board before I left last night but forgot to put the rests in, yikes!!!:)

Run Muscle Ups, Dble Unders, Row Aug 24/09

WOD for Time:
400 m run
10 Muscle Ups
150 Double Unders
10 Muscle Ups
400 m row

John did:
400 m run
30 pull ups
30 ring dips
150 double unders
30 pull ups
30 ring dips
400 m run
30 pull ups
30 ring dips

Hollie:
400 m run
25 pull ups
15 assisted stationary dips
15 - 135 lbs deadlifts
150 double unders
25 pull ups
15 assisted stationary dips
15 - 135 lb deadlifts
400 m row
25 pull ups
15 assisted dips
15 - 135 lb deadlifts

35:04 Felt a little pukie during the dble unders:)

Clean and Jerk 15-12-9 Aug. 23/09

Warm Up:
John 150 dble unders
3 Rounds
12 push ups
15 squats
15 sit ups
Hollie:
50 dble unders
5 pushes
10 squats
15 sits

WOD

15-12-9 Squat Clean and Jerk
Touch and go, if need to rest do in rack position or on thighs
John:
15 = 115
12 = 125
9 = 135 rx'd

Hollie:
90 = 7+8
95 = 8+4
100 = 4+2+1+1+1

Mental battle for me. Couldn't get that thing over my head if I did two in a row at the end.

Cool down
3 rounds
2 minute plank position hold
2 minute break

Thrusters, chest to bar pulls rows OPT style Aug. 22/09

A1. 1.1.1.1.1.x 5 Thrusters 20x0 re-rack between reps for 10 secs. 120 rest
A2. AMRAP chest to bar pullups x 5, 120 sec. rest
5 min break
Row 30 seconds for calories with 120 break

John:
A1. 155, 155, 155, 155, 155
A2. 13, 13, 13, 14, 14
Rows. 16, 16, 16, 17, 17

Hollie:
A1. 80 x 5, 95 x 5 , 105 x 5 , 110x 5, 110 x 4+1
A2. 6+4, 6+4, 5+5, 6+5, 4+3+1+1+1
Rows: 11, 11, 11, 10

John wished he would have started lighter and worked up to get a heavier number on the thrusters.

I was happy to get 110 on the thrusters because my previous one time max was 105. Sweet!!!

Aug. 21/09

Worked on jobsite and didn't get home in time.

10K - Aug. 20/09

Ran up Robertson, down 248th to 56th, to 240th and home. I think it's a little less than 10 K but I wanted to say I'd done it. Lots of huge hills and very hot. Lots of water at the end:)