Archive for May, 2012

Monday 2012.05.28

May 29, 2012

Strength

Back Squat: 45×5, 95×5, 135×5, 165×5. Abortive attempt at heavy sets of 5. Hip fucked.
Sumo Deadlift: 135×5, 185×5, 205x5x3. For some reason this felt much better than squatting, although I should still be doing 225 and 205 felt heavy.

Workout of the Day

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

55:55. Sans vest. Once again this is terrible, but a PR. God I suck at all of these things. For posterity: just like last year, it was about 90 degrees and 90% humidity for this, which I feel does not improve it.

Wednesday 2012.05.23

May 29, 2012

Mayhem

“Hope”
Three rounds of:
Burpees 17, 15, 14 (46)
75 pound Power snatch [55#] 20, 19, 10 (49)
Box jump, 24″ box [20″] 16, 15, 12 (43)
75 pound Thruster [55#] 15, 15, 15 (45)
Chest to bar Pull-ups 10, 8, 6 (24)

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

207 (78, 72, 57.)

Monday 2012.05.21

May 21, 2012

Strength

Back Squat: 45×5, 45×5, 65×5, 95×5, 135×5, 160×5, 185×5, 185×5.
Press: 45×5, 65×5, 85×5, 85×5.

Workout of the Day

4 rounds for time of:
30 Sit-ups
30 Box Jumps

8:56.

Sunday 2012.05.20

May 21, 2012

Strength

Clean Complex
Hang Power Clean
Hang Squat Clean + Jerk
Power Clean
Squat Clean + Jerk

33, 53, 83, 103, 123, 133, 143(FJ).

Mayhem

10-9-8-7-6-5-4-3-2-1 reps for time:
Back squat, 95#
Chest to bar pull-ups
Shoulder to overhead, 95#

13:46.

Saturday 2012.05.19

May 21, 2012

Strength

Deadlift: 135×5, 155×5, 185×5, 205×5, 225×1.

Thursday 2012.05.17

May 21, 2012

Beach WOD #5

Lunging “Annie”

50-40-30-20-10 reps for time:
Walking Lunge
Sit-up

7:39.

Wednesday 2012.05.16

May 21, 2012

Beach WOD #4

“The [Beach] Chief”

Max rounds in 3 minutes of:
3 Power Cleans, 135/95lbs Sandbag G2OH, 60#
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

4+4 push, 4+5 push, 4+1 push, 4+1 sandbag g2oh, 4.

Then, 3 min AMRAP sit-ups: 108.

Tuesday 2012.05.15

May 21, 2012

Beach WOD #3

For time:
200m run
40 squats
30 sit-ups
20 push-ups
10 sandbag deadlifts, 60#

3:19.

Monday 2012.05.14

May 21, 2012

Beach WOD #2

5 rounds for time:
9 burpees
6 lunges, each leg
3 sandbag ground to overhead

5:20.

Sunday 2012.05.13

May 21, 2012

Beach WOD #1

AMRAP in 10 minutes:
5 push-ups
10 sandbag ground to overhead (40#)
20 sandbag overhead walking lunges (40#)

4 rounds + 6 g2oh.

3 rounds NFT:
10 sit-ups
10 tuck-ups
10 v-sit-ups
5 leg circles left
5 leg circles right.