2011 CF Open WOD #5

20min AMRAP

5 Power cleans 145/100 (MOD: 70#)
10 Toes 2 bar
15 Wallballs 20/14

7 rounds + 11 reps

These open wods keep sucking more and more! Cleans were heavy enough. I don't have the speed I want to go heavier yet. New project, 10 wall balls every day in warm up to get more efficient with the 14# (ie, stop hitting myself in the face and stop throwing air balls).

Pre-WOD: Work up to a heavy snatch triple-( 3 reps, touch & go)
-finish with 1 O/H Squat - did #45, #55, #65, #65

WOD: 12 Minute Clock:
-50 Wall Ball Shots (12 #)
-40 T2B (21 pseudo T2B, 9 GHD, 20 situps)
-30 Burpees
-20 HSPU
-max reps (Ground to Overhead) in time remaining (#115/85)

*record weight and reps of (Ground to Overhead) for scoring

Made it through 12 HSPU's. The burpees slow me down big time.

2011 CF Open WOD #5

20min AMRAP

5 Power cleans 145/100 (MOD: 85#. We were advised to do 85% of 1RM, so I used my 1RM from September of 100 lbs)
10 Toes 2 bar (still working on kip, but most of them were K2Es-- stayed on the bar and off the floor. Who-hoo!)
15 Wallballs 20/14

5 rounds + 16 reps

85# felt heavy but just about right. Pleased with T2B progress. Will be working with Kelly Freeburn to improve Wallballs-- better efficiency of energy.

Pre-WOD: Work up to a heavy snatch triple-( 3 reps, touch & go)
-finish with 1 O/H Squat - did #45, #50 (shared bar with two other gals)

WOD: 12 Minute Clock:
-50 Wall Ball Shots (#12/#10)
-40 T2B (not to slow myself down I did 40 situps as I know GHD would tire me out a bit)
-30 Burpees
-20 HSPU (pike)
-max reps (Ground to Overhead) in time remaining (#115/85) Tried doing #85 but I could only power clean, so I went down to #75 and did 2 reps

*record weight and reps of (Ground to Overhead) for scoring

2 points/reps total

Strength

Back Squat EMOTM 10min, 2 Reps AHAP with good bar speed

Wod

For Time

15 Power Clean and Jerks 155 lbs

5 Handstand Push Ups

10 Power Clean and Jerks 155 lbs

10 Handstand Push Ups

5 Power Clean and Jerks 155 lbs

15 Handstand Push Ups

Cash Out 50 Evil Wheels

Strength

Back Squat EMOTM 10min, 2 Reps AHAP with good bar speed
- 85 lbs

Wod
For Time

15 Power Clean and Jerks 155 lbs - 53 lbs

5 Handstand Push Ups - Push Ups

10 Power Clean and Jerks 155 lbs

10 Handstand Push Ups

5 Power Clean and Jerks 155 lbs

15 Handstand Push Ups

Cash Out 50 Evil Wheels

Push Press 7 sets of 3 reps:
(M/ 39/ 135 lbs)
Quick warm up, pre warmed up at home so did lots of DUs and some quick stretching
I started light and just kept going up steadily:
45 lb bar x 10, starting with strict press, then push press
95 lbs x 4 push press concentrating on keeping legs tight and NO REBEND
115 lbs x 3 (started to wear the wrist wraps)
WOD:
125 lbs x 3
135 lbs x 3
145 lbs x 3
150 lbs x 3
155 lbs x 3
155 lbs x 3
140 lbs x 3

POST WOD:
stretched for a few minutes and went into box jumping and double unders
I stated doing higher rep 24" box jumps for technique and to get a little gassed/ conditioning
I did the 24" box jumps for 3 sets
then I brought in the step boxes to make the box much higher.
I did about 5 sets of HIGH box jumps as singles followed by DUs
Then I did a very fast stretch and went home.

Snatch Complex:

1 Power Snatch
1 Hang Snatch
1 Snatch

**Repeat 4 times, increasing the weight each round. Must perform a 25m shuttle sprint between rounds. You cannot set the bar down during each round.

//

38-43-48-53

Split Jerk 1-1-1-1-1 (60-80- 90 fail -back to 80 - 85-90-95) 15# PR

Then,

“Jackie”

1000m row
50 Thrusters (MOD: 35#)
30 Pull ups (MOD: green band)

Split Jerk should probably be much higher (Burt said to aim for 60% over shoulder press - so 115-ish),. Failed at 90, so dropped down to focus on form and worked back up to it. I ended up getting to 95# (15# PR), so I'm happy with the progress. I probably could've gone a little higher but we were running short on time.

Broke Thrusters into 10's, used a green band for pullups (because I forgot to set up a purple one and was so tired I didn't care much, lol). Realized after the wod that I only did 35#, the person in the heat ahead of me had 10's on the bar. OOPS. Next time to 45# and purple band.

Split Jerk 1-1-1-1-1 (75-85-95-105-115-3 fails at 125)

Then,

“Jackie”

1000m row (my rower had a bad battery, so I used Elizabeth's time)
50 Thrusters 45#
30 Pull ups (ring rows. I tried using a band, but my arms were shot from the split jerks and thrusters)

13:36 (Not happy)

Note: Need to get under the bar quicker on the split jerk. 35# PR