Posted on August 7, 2014

8.7.14 Thursday
Event Date: August 7, 2014

Warm Up

10 PT

10 GM

25m Band Walk around ankles

25m Band Walk around thighs

1min shoulder distract L/R

1min banded bully L/R

1min cobra stretch for abs

1min single leg flex L/R

1min quad stretch L/R

Strength

10 EMOM

1 Rope Climb

12 HRPUs

WOD

5 RFT

8 Push Press 155/105#

12 KBSnatches 6L/6R 54/35#

20 Walking Lunges

400m Run

1-2-3-4-5
Squat Clean Thrusters 165# (135)
Burpee over the box jump 24"
Muscle ups (3 pull ups/2 ring dips)

I did LOW Box Squats on the step up box, BELOW parallel, using only 185 lbs, since this was my first time going so low on the box squats.
I was going to do sets of 2 on the 30 secs, but it's a little too much walking back and getting set to do on the 30 so I just went with it and pushed the pace to about every 40 secs or so.
I went BELOW parallel and did sets of 3 for about 14 sets or so. I kind of lost count and was feeling my body. I was concentrating on staying tight and popping up and out of the hole for speed.
POST WOD:
I did sets of High Box Squats and got to a PR of about: 42" or 43"

I did NATE, during my lunch hour, at Mid City Gym, using a bar for my bar MUs and then RX HSPUs and this was the fist time I did NATE with a KettleBell. I think that made it a bit more challenging.
I split my hand pretty badly, I think on the Bar MUs but could have been the KBs as well. I spplit it initially on or about round 6 or 7 but kept on going and completed 13 rounds.
I was gassing a bit but did everything unbroken. I did kip 2-3 round of the HSPUs but just ot keep up the pace.
I think the bar MUs were easier but worked the grip a bit more as it's more on the hands and the rings are more on the forearms and wrists.
Fun WOD to do with a heavy KB. Good WOD

Partner WOD w/Lisa
100 Push press 75 lbs / 55 lbs
100 Front squats 75 lbs / 55 lbs
100 Thrusters 75 lbs / 55 lbs
100 Hang cleans 75 lbs / 55 lbs
100 Overhead squats 75 lbs / 55 lbs

Warm Up

For 10 minutes, do 1 Power Clean, 1 Squat Clean, & 1 Jerk OTM.

185#

Then, climbing 10# every 5 minutes until you fail complete:

1 C&J

205

215

I hit all reps, and stopped - form and time were becoming an issue

Clean 225

4x4 Squats @ 225

Then a little later. . .

Sprints

walk a 400m x2
jog/run a 400m x2

6 sprints

Shoulder Press 5-5-3-3-1-1-1 (50x5, 50x5, 60x3, 65x3, 70x1, 75x1, 80x1, 3 failed attempts on 85). Old PR was 70, now 80!!!!

annie
50-40-30-20-10
Double unders
ab mats

Time = 11:04 (PR!!!) Old PR was 12:52. Need to learn how to string double unders together.

Do the following for time (while wearing a 20 lb vest)
60 pullups
70 pushups
80 situps
90 air squats
(total of 300 reps)

Rest as needed...

Maastaveto 5 RM