Monday, March 3, 2014

3/4

**Would be great if you guys could keep posting through the Open and I want like to hear how you guys did!**

WOD:

A. AMRAP 5
5 Deadlifts 135#/95#
10 Burpees Over Bar

-Rest 3 Minutes

B. AMRAP 5
7 Front Squats 115#/75#
7 Burpee Box Jumps 24"/20"

Strength:
A. Build to a 1 RM Back Squat (compare to 1/15)
B. EMOM x 5: 6 Back Squats



3 comments:

  1. WOD A. Completed a total of 5 rounds. Still fighting this congestion. Hard to breathe. But I am hoping I am on the road to recovery.

    WOD B. Completed 5 rounds

    Everything felt fine, its just difficult to breathe right now.

    Strength: Worked up to 195 which is where I was in Jan. I did not have anyone to spot me so did not feel comfortable going any higher. I can do 205#, but I did not want to without a spotter.

    EMOM 5: 6 back squats at 145#. These started to feel real heavy. But did all 5 rounds.

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  2. Before class, I worked my Jerks - worked up to a PR of 155#, and was able to do that for singles 5-6 times, so maybe not to my max yet.

    Then - Comp Class

    4 Rounds NFT
    5 OHS (40%-50%) - I did 75# which was closer to the 40%
    5 Push-ups
    150 M Row

    5 Min AMRAP
    5 C2B
    10 Box Jumps
    Not sure how many rounds I did, somewhere around 6 or 7 - I was doing jump up-step downs (the bottom of my left foot feels a little bruised, so I wanted to take it easy). Was really excited to be doing all of my rounds of C2B unbroken pretty easily. I switched back to just kipping them instead of trying to butterfly them.

    10 min AMRAP Alternating
    15 Wall Balls
    10 HR Push-Ups
    Wall Balls felt good, all unbroken, same with the HR Push-Ups

    Since this was a light workout, I did a few MUs throughout - I was able to do 7 of them, one at a time, but two of those were at the very end and I didn't fail at the end, I just ran out of time to try for more. I was excited, the most I had ever done in a day was 3, so big improvement. I finally feel like I have them! :)

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  3. Nate Loback -

    I did yesterdays workout today.

    Option B WOD:
    Rnd 1 - 15 wall ball
    Rnd 2 - 20 wall ball
    Rnd 3 - 15 wall ball
    Rnd 4 - 15 wall ball
    Rnd 5 - 20 wall ball

    Squat Clean + Push Jerk / Hang Squat Clean + Split Jerk
    -worked up to 170#

    Gymnastics - struggled with T2B during the middle sets, staying unbroken. overtaining? not enough T2B?

    Teres Minor on my left shoulder continues to act up whenever I have a lot of pull ups/ muscule ups. Going to PT for needling and trying to roll it out as much as possible

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