Final Post - Cali here I come!

A. build to a max clean start at 165# build 20# per min

Went to 265. Stayed safe for last wod.

+

5 rounds for time
7 PC 135#
10 ring dips

3:43

FRIDAY 7-19-13

12 noon
AD 2min max cals  (96)
rest 1min
2 min max DU   (179)
score is cals + DU 

272



one time through

4PM
emom - 18mins
min 1 - 3 rope climbs
min 2 - 12 swings 2pd
min 3 - 8-10 HSPU 

Good WOD - went strict on HSPU

NOW it is real.

11am
6 rounds for time
Run 200m
5 burpee
5 Bar MU 

9:23 (hot and humid - unbroken everything. Transition from out to in a little slow)


3 PM
A. build to a 2rm snatch in 15mins
185 x 2

+
for time:
25 wall ball 20# 10' target
25 DU
Row 25 cals
25 shoulder to over head 95#
Row 25cals
25 DU
25 wall ball 

6:11

Here we go!

3PM 
8min amrap
3 DL 275#
bear crawl 20ft
10 T2B
30 DU 

7 rounds +3

Days away...

815 AM
Row 2k for time
7:12.2 PR

230 PM
A. PCx1/SJx1 build to a max start at 185# add 10# every 90sec
Rt knee bothering me on Jerks. Need to try left foot out front.
185, 195, 205, 215, 225, 235, 245, 255 (clean only), 265 (clean only)

rest as needed

for time:
1 rope climb
5 clean and jerks 145#
2 rope climbs
4 clean and jerks 155#
3 rope climbs
3 clean and jerks 165#
4 rope climbs
2 clean and jerks 175#
5 rope climbs
1 clean and jerk 185#
Run 400m
6:31 to here. Spaced on the run.

Went out and did a full sprint 400m about a minute late.

 

SATURDAY!

20 min warm-up
10 min wu complex

3 rm TnG squat clean gauntlet - start @ 165# add 10# every min
165, 175,185, 205, 215, 225

rest as needed

10-1 for time
PC 115#
burpee over the bar
6:21

Friday 7/12/13

9AM
50, 40, 30, 20 for time
AD cals
unbroken DU 

6:18 (tripped up on first set of 50)


3PM
for max reps
2min max kbs 1.5pd
rest 10sec
3min max rope climbs
rest 10sec
2min max HSPU


63   KBS
9     RC
32   HSPU (That's all? Did I miscount?)

Holy grip on RC after KBS (went unbroken to 50 at 1:30)

7-11-13

730AM

3 rounds for time and reps
Run 400m
max rep unbroken bar MU

8:31  - 36 unbroken (12,12,12)

1PM
build to a 3rm snatch in 12mins

135,155,165,175


rest as needed

for time
100 DU
30 wall ball 20# 10' target
20 box jump on and overs 24"
10 S20 135#
20 box jump on and overs 24"
30 wall ball 20# 10' target
50 cals on rower

9:42 or 9:22. Cant remember.

7/9/13 HOT!

330pm - about 110 degrees. Nice and sunny

 

4 rounds for time

FW 2pd/hand 50m  (used 100# ea hand e/o round)

5 PHSPU 

100m prowler push 100#

 

15:27

 

 

14 days! Monday July 8th

AM
AD 2min max cals 

rest 10mins 

AD 2min max cals 

 

99 cal
99 cal

PM 

A. clean x1/FSx1/Jk x1 - emom gauntlet - every min add 10# start at 185#

Climbed to 245. Lost my grip and almost missed the jerk. Collar bone is jacked.
 

rest as needed 

for time:

1, 2, 3, 4, 5 clean and jerk 155# 

5, 4, 3, 2, 1 rope climb 

400m run 

5 total round first round is 1 cj and 5 rope climbs + 400m run second is 2 cj + 4 rc + 400m ...

15:13 - Hot as sh*% at 3pm (110 degrees and DRY)

PR Day 7-6-13

A. built to a max clean gauntlet style start @185 increase by 10# every min 

 

295 PR. Went for 300 after and missed.

rest as needed 

21, 15, 9 for time 

135# clean 

ring dip 

 

4:18 PR

 

July 5th...

Noon

5 rounds for time 

AD 20cals 

DU 30 unbroken 

 

4:57 (tripped up on 2nd RD of DU's, started over)

3PM

for time: 

50 HSPU 

15 rope climbs 

65 KBS 2pd

(50 HSPU's in 1:57)
12:45

Happy 4th of July

7:15am / 95 degrees

20 min warm-up
10 min Skill work

then:

3 rounds for time
8 PS 115#
6 bar MU  (did 7 -wanted to compare to old score / Games 2012)
Run 400m

8:49 PR (10:08 old)


1pm

15 min warm-up
8 min skill

A. Snatch build to a 2rm in 15mins

185 2-rep touch and go

rest as needed

4 min ad/du hr 90%

for time:
Row 500m
60 Wall ball 20# 10' target
60 DU
60 75# S2O
60 jump on box and over 24"
Row 500m
14:20

20 days...

20 MIN WARM-UP

 

5 MIN SKILL WORK

 

10 min AMRAP

PC 205# carry 25m in front rack 

10 DL same bar 

10 Burpee jump over bar 

PC same bar carry 25m back 

10 DL same bar 

10 Burpee jump over bar 

(continue for 10mins score is total reps of DL and burpee) 

 

115 REPS

Games in 21 Days

AM

3k TT on Rower

11:24.8

PM

A. clean x 1/jerk x 3 gauntlet every 90sec build by 20#

start weight 155# - 12 unbroken DU buy in each weight change

Build to 245 / 0 at 265

rest as needed 

10 Min rest

For time: 

10 Clean and jerk 185# 

1 rope climbs 

Run 400m 

6 Clean and jerk 185# 

3 rope climbs 

Run 400m 

2 clean and jerk 185# 

5 rope climbs 

Run 400m

112 degrees today.
10:45