Thursday, May 1, 2014

04292014 and 05012014 WODs

I forgot to post my wod on Tuesday so...here are both for your reading enjoyment.


Tuesday 04292014

WARM UP
400m run
Stretch
2 x of the below:
10 x wall squats
10 x push ups
10 x sit ups
10 x scorpions

SKILL
Bear Complex
9 x Deadlift
6 x Hang Clean
3 x Overhead (push press or push jerk or strict)
find MAX...
I got to 115#

WOD
For Time:
30 x Burpees
30 x Box Jumps
30 x Thrusters @ 75# - again very sloppy and ugly. I know I barely did these. It was more like a push press. My mobilty on the front rack hurts my thrusters. I know this and freely admit it.
30 x Superman
30 x Snatch @ 75#
30 x Toes 2 Bar - I scaled to Knees to Chest

FINISHED - 18:20
Time cap was 20 mins


Thursday 05012014

WARM UP
400m Run
Stretch

SKILL

5 x 3 Hang Clean MAX
95#, 135#, 155#, 165#, 175#

WOD
For Time:
21-15-9
Wall Balls @ 20#
Box Jumps @ 20"
Push Ups
200m Run in between each set

FINISHED - 13:54

then I practiced my strict pull ups. I did a total of 15.

4/3/4/4
So happy I am able to hit 4 pull ups.  Strict dead hang at 4.  I may be able to get 5.  By next week I will try for 5.  I am half way to my goal of 10 strict!!!

VERY HAPPY!

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