150813 CrossFit Decimate

Wam up:
5 min DROMs
600m row every 200m 6 burpees over the rower

Skill:
EMOM6
5 Push jerk @ #115

WOD:
AMRAP16
12 wall balls
6 burpees
1 rope climb
Score: 5 rounds + 18

150720 Invictus

Warm up:
5 min DROMs
10 goblet squats

A: E2M12
1: 2 rope climbs
2: :45 sec L-Sit holds
3: 5 wall walks

B: AMRAP 15
600m run
15 strict pull-ups
15 #55 KB swings
Score: 2 rounds + 400m

140729 Outlaw Power Shoulder Press (deload)

Warm up:
5 min DROMs
35# KB Halos 2 x 8 (ea way)

Power:
Shoulder Press 65-80-95

Conditioning:
For time
Run 800m
5 Rope Climbs
50 6" target burpees
5 Rope Climbs
Run 800m
Time: 25:44

On last set of rope climbs only able to complete 2. The last 3 were lying prone and pulling up to a standing position.

140616 Outlaw Power Deadlift 5-3-1+

Warm up:

5 min DROMs

2 min Jump rope

Power:

Deadlift 135-165-200-250-285-315(3)

Accessory:

1) Reverse Hypers 3 x 15 AHAP (blue band)

2) Strict Pull-ups 3 x ME 6-7-6

Conditioning:

For time

2 rope climbs

15 Power Cleans @ 70% 1RM (198-70%=140)

15 Wall Balls

2 Rope climbs

15 Power Cleans

15 Wall Balls

2 Rope climbs

Time: 15:23

140504 Outlaw Power Day 1 Deadlift 5-5-5+

Switching back to following Outlaw. Only this time I'll be following their new Power program. Based on the Wendler 5/3/1 Template this programming should fit nicely in with the previous 3 cycles of 5/3/1 that I just completed. A little more Oly volume and the addition of conditioning wods will round out the programming for the next 3 months.

Warm up:
5 min DROMs
Stick/Barbell complex

Power:
Work up to 5RM Power Clean (170#)
Deadlift 5(65%)-5(75%)-5+(85%)
215-250-285(7)

Accessory:
1A) 3 x 10 Pendlay Rows AHAP (135#)
1B) 3 x 20 Reverse Hypers (3 x 12 Back Extensions)

Conditioning:
100' shuttle run
30 GHD sit-ups
40' Handstand walks (karen held legs)
5 rope climbs (4)
100' shuttle run
5 rope climbs (0-forearms too tight; couldn't grip)
40' Handstand walks
30 GHD sit-ups
100' shuttle run

Rope destroyed me. Grip was gone after the first 4. Handstands went OK with Karen holding my legs high-wheelbarrow style.

130818 Airdnyne, Rope Climb & HSPUs

Warm up:
Bike ride
5 min DROMs

Metcon:
7 rounds of:
30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″ (regular hspus)
30 sec. Rest
Monitor on Airdyne is broken so no idea of calories but each round was all out. Each round was just 1 rope climb. First 2 rounds of HSPUs were 3 after that 4's. I did these against the tree and had some difficulty finding my balance for the first few.

121209 Snatch

Buy in:
4 min on Airdyne
5 min DROMs
Burgener warm-up

BB Gymnastics
Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
125-135-140-135-125

Conditioning
5 Rope Climbs 15′ (12')
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#
For time.
Time: 11:08

Cash out:
360# yoke carry 2 x 100'
500m row