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
Monday, August 24, 2009
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!!!
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!!!
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:)
Squat Cleans running Aug. 19/09
3 Rounds
10 Squat Cleans 95/65
400 m run
1 min rest
3 Rounds
5 Squat Clean and Jerks 135/95
10 burpees
10 pullups
2 min break
500 m row for time: Hollie 1:54
Jay: 1:53
10 Squat Cleans 95/65
400 m run
1 min rest
3 Rounds
5 Squat Clean and Jerks 135/95
10 burpees
10 pullups
2 min break
500 m row for time: Hollie 1:54
Jay: 1:53
Pulls, Pushes, Cleans Aug. 15/09
1. 5 pullups, 10 pushups, 1 clean
2. 5 pullups, 10 pushups, 2 cleans
3. 5 pulls, 10 pushes, 3 cleans
4.
5.
Run 800m
6. 5 pulls 10 pushes, 5 cleans
7. 5 pulls, 10 pushes, 4 cleans
8.
9.
10.
John: 145lbs for cleans 17:20
Hollie: 100 for cleans 27:16
Jay: 125lbs for 2 rounds then 115lbs for remainder
25:40
2. 5 pullups, 10 pushups, 2 cleans
3. 5 pulls, 10 pushes, 3 cleans
4.
5.
Run 800m
6. 5 pulls 10 pushes, 5 cleans
7. 5 pulls, 10 pushes, 4 cleans
8.
9.
10.
John: 145lbs for cleans 17:20
Hollie: 100 for cleans 27:16
Jay: 125lbs for 2 rounds then 115lbs for remainder
25:40
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