WOD 4/25-5/1 - AR15.COM

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[ARCHIVED THREAD] - WOD 4/25-5/1

Posted: 4/25/2011 1:33:11 PM EDT

Jogged a slow mile with my wife because she needs to run outdoors before her 5K.

Did chest and biceps this afternoon.

Posted: 4/25/2011 2:01:23 PM EDT

[#1]

10K run easy this morning. Seemed to have picked up a cold so no swim this afternoon. Building bikes instead.

Posted: 4/25/2011 2:11:04 PM EDT

[#2]

in 7 minutes:

3 100# thrusters

3 chest to bar pullups

6 thrusters

6 CTB pullups

9

9

12

12 and so on.

I completed my round of 15 and then got 18 more thrusters for 108 reps total.

Back squat 3X5 305/305/305

2 sets max overhead squats @ 145

8 and 7

bench 3X5 195/195/195

I need to work on my bench.

Posted: 4/25/2011 3:06:47 PM EDT

[#3]

10 rounds of:

10 pullups
10 ring dips

15:25

followed by 4 hours of range time in raid gear w/ rifle plates. lots of running (sprinting) and sweating, but good stuff.

Posted: 4/25/2011 4:15:18 PM EDT

[#4]

Quoted:
in 7 minutes:

3 100# thrusters
3 chest to bar pullups

6 thrusters
6 CTB pullups

9
9

12
12 and so on.

I completed my round of 15 and then got 18 more thrusters for 108 reps total.

Good job. I am doing this one on Wednesday and definitely not looking forward to it.

Today:
CFDC Total
FS: 265 (no change)
Push Press: 205 (down 10#)
Clean: 235 (PR by 10#)

Posted: 4/25/2011 5:17:44 PM EDT

[#5]

Quoted:

Quoted:

in 7 minutes:

3 100# thrusters

3 chest to bar pullups

6 thrusters

6 CTB pullups

9

9

12

12 and so on.

I completed my round of 15 and then got 18 more thrusters for 108 reps total.

Good job. I am doing this one on Wednesday and definitely not looking forward to it.

Today:

CFDC Total

FS: 265 (no change)

Push Press: 205 (down 10#)

Clean: 235 (PR by 10#)

Good luck brother! It sucks, but it's over quick at least!

Posted: 4/26/2011 9:48:47 AM EDT

[#6]

Monday
Elizebeth

21-15-9
Squats Cleans 135#
Rings Dips

Tuesday
WOD
5-4-3-2-1 for time:
100m Row
Press (85%1RM)
Burpees x2

4 Mile Run tonight.

Posted: 4/26/2011 12:55:31 PM EDT

[#7]

Swam 2400 yards this morning.

Did legs this afternoon.

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Posted: 4/26/2011 2:08:52 PM EDT

[#8]

Quick 2 mile run after work.

humidity cut run short.

Posted: 4/26/2011 3:22:26 PM EDT

[#9]

This morning I ran 5k with my wife, keeping a pace for her to get a PR time. Her previous best was just over 30 minutes and I got her down to a 27:32 today.

This afternoon I did a CFE interval on the bike set up on the trainer:
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.

Posted: 4/27/2011 1:32:49 PM EDT

[#10]

Had to work early this morning, so no cardio.

Did shoulders and tris this afternoon.

Posted: 4/27/2011 2:25:24 PM EDT

[#11]

3 hours of combatives Monday, Tuesday, and Today. I am sore, pissed, bruised, and tired. I am too old for that shit

3 more hours tmw and Friday to look forward to.

Posted: 4/28/2011 1:51:15 PM EDT

[#12]

WOD
3 rounds:
1 minute Hollow Rock
1 minute Planks
1 minute L-Hang
*Every time you break, you have a 2 burpees penalty! Penalty to be done post WOD.

EWOD
5x 200m build-ups.
Then time your best mile run.
*Build-ups are slow to start, gradually get faster until you are in a full sprint to finish. Focus on “Pose Running” form

Posted: 4/28/2011 1:55:23 PM EDT

[#13]

Biked 30 miles this morning.

Swam just over a mile this afternoon.

Posted: 4/29/2011 11:33:22 AM EDT

[#14]

Competition WOD 11.6

7 minute AMRAP:
Thrusters (95/65)
Chest to Bar Pullups

Ladder up in reps: 3,3,6,6,9,9,12,12,15,15,18,18…. as far as you can go in 7 minutes!

No I am not saying how I did

Posted: 4/29/2011 12:07:52 PM EDT

[#15]

Quoted:

Competition WOD 11.6

7 minute AMRAP:

Thrusters (95/65)

Chest to Bar Pullups

Ladder up in reps: 3,3,6,6,9,9,12,12,15,15,18,18…. as far as you can go in 7 minutes!

No I am not saying how I did

C'mon man, spill it! I did!
today:

3x5 deadlift 355/355/355

Elizabeth 21-15-9 135# cleans and ring dips

5:42

yesterday

Back squat 3x5

315-315-315

Posted: 4/29/2011 12:44:38 PM EDT

[#16]

Ended my lovely day of combatives by breaking a toe. FML

Posted: 4/29/2011 1:13:15 PM EDT

[#17]

cut and split a truckload of firewood by hand

Posted: 4/29/2011 1:38:21 PM EDT

[#18]

quick 1.5 mile run after work.

Posted: 4/29/2011 2:24:32 PM EDT

[#19]

Nothing since Monday. Summer cold has zapped my week. Have a 100K ride on tap tomorrow.

Posted: 4/30/2011 12:36:12 PM EDT

[#20]

Did back this afternoon.

Posted: 4/30/2011 2:56:20 PM EDT

[#21]

Team WOD!

Team members have to accomplish 2 rounds for time of:
10 Box Jumps 24 inches
10 Pullups
10 KBS (2pood/1.5pood)
10Walking OH Lunge 45#
10 Toes to Bar
10 Push Press 115#
10 Back Extensions
10 Wall Ball 20#
10 Burpees
10 Double-unders

ETA: plus 400M swim about an hour later

Posted: 5/1/2011 4:38:52 AM EDT

[#22]

Quoted:

Quoted:
in 7 minutes:

3 100# thrusters
3 chest to bar pullups

6 thrusters
6 CTB pullups

9
9

12
12 and so on.

I completed my round of 15 and then got 18 more thrusters for 108 reps total.

Good job. I am doing this one on Wednesday and definitely not looking forward to it.

Today:
CFDC Total
FS: 265 (no change)
Push Press: 205 (down 10#)
Clean: 235 (PR by 10#)

Good luck brother! It sucks, but it's over quick at least!

I ended up with only 93 reps on this one after completely losing it during the round of 15 CTB pull-ups. I had 5 or 6 missed pull-ups during that set which killed me, and I only had a few seconds to knock out some more thrusters. My goal was 100 reps, so I was a little dissapointed there.

Posted: 5/1/2011 7:28:41 AM EDT

[#23]

Quoted:

Quoted:

in 7 minutes:

3 100# thrusters

3 chest to bar pullups

6 thrusters

6 CTB pullups

9

9

12

12 and so on.

I completed my round of 15 and then got 18 more thrusters for 108 reps total.

Good job. I am doing this one on Wednesday and definitely not looking forward to it.

Today:

CFDC Total

FS: 265 (no change)

Push Press: 205 (down 10#)

Clean: 235 (PR by 10#)

Good luck brother! It sucks, but it's over quick at least!

I ended up with only 93 reps on this one after completely losing it during the round of 15 CTB pull-ups. I had 5 or 6 missed pull-ups during that set which killed me, and I only had a few seconds to knock out some more thrusters. My goal was 100 reps, so I was a little dissapointed there.

Don't sweat it man, I haven't met a person yet who was satisfied with their score on this one. It was a rough one.

Posted: 5/1/2011 9:54:59 AM EDT

[#24]

I've been battling shin splints in my right calf for a couple weeks and a slightly-pulled groin since Thursday, and I am feeling much, much better today...so much so that I thought about going biking. But I think I will give it one more day and start fresh tomorrow morning with a nice brick.