Wods for Warrior Event 2

Oct 29
Competitors Wod

2014 OPEN ATHLETES

1.  Metcon
AMRAP 10:
15 Wall Balls, 20/14
30 Double unders
Modified for my needs:

Amrap 10 mins:

8 Toes through Rings

8 HSPUs

8 KBS 53#

6 rounds + 8 reps
2.  Skills
3 rounds NOT for time of:
10 OHS, 65/45
10 Squat Therapy
This is about improving your positioning, not getting stronger or going faster.  Go slow and get better.

Complete

In a PM session I added in some more volume work:

 

EMOM 15

10 Speed Deadlifts  (95#)

30 Double Unders

12 Wall Balls - 10ft/14#

 

Complete with no misses

 

Then decided to try the Concept 2 rowing intervals that regionals group had:

 

4.  Row
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".  Record meters for each interval.  
Goal is...
Guys:  500m each interval
Chicks: 420m each interval

 

Did 5 rounds only - ouch!

Total of 1891

meters 405, 373, 372, 372, 368 

 

 

C&J + Rope Climbs

Oct 28
Competitors Wod

2014 OPEN ATHLETES

1.    Metcon
"Liquid Cocaine"
5 RFT:
5 CJ, 155/105
10 C2B
Modified this to fit my needs:

3 RFT:

5 C&J 105

5 Rope Climbs

7:30 - C&Js were 5 Tng, then 3+2 Tng, then 3 tng + 1+1 

2.  OTM x 12
Odd:  Power Snatch + Squat Snatch 4 sets with 75#, 2 sets with 80# - no misses
Even: 4 Back Squats 2 sets 125, 1 set 130, 3 sets 135

 

 

Master's Triple Take

Sunday Oct 27
Competitors Wod from sat Oct 26

2014 OPEN ATHLETES

"Master's Triple Take"
AMRAP 3:
10 Thrusters, 95/65
10 Pull ups
rest :30
AMRAP 3:
10 Power Cleans, 95/65
10 Burpees
rest :30
AMRAP 3:
10 Jerks, 95/65
10 Box Jumps, 20"

Post rounds + reps for each triplet.

3 + 15 reps - 40/35

2 + 14 reps - 30/24

2 + 12 reps - 30/22

Felt really off yesterday and today during this workout. Limited sleep and inconsistent eating due to kitchen upheaval, I mean remodel. Can't wait to cook again, healthy and abundant amounts of food again!

Made a lot of progress today, floor is in and most of the appliances!

Tosh + 50 stone to shoulder for time

Oct 25
Competitors Wod

Wanted to do some strength work so I modified one of the Regionals group workouts:

2.  Odd Objects/Movements
100 Ground to Shoulders for time, 100/70 - Use a Stone, D-Ball or Sandbag.
 Did 50 for time instead, alternating shoulders - went at about 85% effort because I was focusing on form over time - about 10mins with 70# stone.

2014 OPEN ATHLETES

1.  Metcon
Tosh Sprints:
3 RFT:
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time

Did not record total time

200s - 47s, 46s, 43s

400s - 1:38, 1:38, 1:37

600s - 2:35, 2:29, 2:29

2.  Skills
For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions.
Completed in 3 sets of 40s - challenging and akward

100 Burpees for time

Oct 24
Competitors Wod

2014 OPEN ATHLETES

1.  Metcon

100 Burpees for time - every minute on the minute complete 8 TTB- start with burpees.

8:47

Min 1 - 20 burpees

Min 2 - 32

Min 3 - 44

Min 4 - 57

Min 5 - 65

Min 6 - 76

Min 7 - 84

Min 8 - 96

Min 9 - 4

Kip on T2B died on min 6 I think, had to do strict

2.   Strength

1RM Back Squat
200# - 10# off max, very fatigued after the burpee/t2b workout
3.  Snatch Skills

5 x 5 Squat Snatches, TnG, OTM at 60% 

completed with 70# - legs were tired from all the above but no fails

Pullups/KBS/WB + Oly Pause Squats

Tues Oct 22
Competitors Wod

2014 OPEN ATHLETES

1.  Metcon
5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

15:49 - went to 9' on wall balls, grip was limiter on KBS - did butterfly pullups and held to 5s, 11/9 on KBS, wall balls were 10/8/7, some 12/8/52.  Skills
10x2  Double KB Overhead Squats - if you have difficulty with this movement bring greater attention to your squat therapy.
9#x2 sets, 18x2, 22x2, 26x2, 30x2 - challenging for mobility but a useful practice

Added in the pause HBBS I missed from yesterday:

3.  Oly Pause Squats
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.
115#, 125, 135, 145, 150, 155, 155 - went better than expected

 

Heavy Thrusters and Running

Monday Oct 21
Competitors Wod

2014 OPEN ATHLETES

1.    Metcon
For time:
21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

11:48 - Thrusters felt much more difficult than usual - I think due to the insane amount of FS and Jerks I did on saturday - had no hip pop and my left wrist was irritated.

2. Clean and Jerk

1 Squat Clean + 2 Jerks

Decided instead to Snatch:

3 Position Snatch - 60%,65%, 70% x 4 sets - 65,70, 75#

3.  Oly Pause Squats
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.
 no time - off to work on my kitchen remodel

Lift Up Luke + FS and Heavy Jerks + MU OTM 15

Saturday Oct 19
Competitors Wod

2014 OPEN ATHLETES

1. "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups
- Get after this one gang!  5 minutes of everything you got.  Leave the gym knowing that there was nothing you could have done to get one extra rep.

I read this earlier and it said 5 Power Cleans each round which is what I did. 4 rounds+4 reps - all super quick singles on the PCs, DUs UB, Pull ups butterfly

 

Since I had to miss some training this week and felt like I could handle more volume I added in the Regionals wod:

2.  Barbell 
For time:
15 Front Squats
15 Jerks
12 Front Squats
12 Jerks
9 Front Squats
9 Jerks
dudes:  165#
chicks:  115#

 

Another case of where this was posted earlier and then the rep scheme was changed after I did it. Ugh! I did 21, 21, 15, 15, 9, 9 of Fronts Squats and Jerks RX! This took me 19:14 - FS felt fine but got my legs super fatigued so I had no legs for the Jerks - did all Power Jerks. FS were done in 5s, 4s, the 21 was 6/5/5/5. Jerks were 2s and some 3s - killed me!

 

Plus I added in the Muscle up OTM I missed this week for the Open group:

 

2.  Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again. 

 

Total MUs -32 , several more than last time!

1,2,3,4,3,1,2,3,2,1,2,3,1,2,2

 

Overall I felt really good this training session given that these workouts were difficult and daunting - good day!

 

 

10 min Amrap + High Hang Squat Clean & Jerk

Oct 18
Competitors Wod
Missed training yesterday, thursday, so today I did a mix of today and thursday

2014 OPEN ATHLETES

1.  Metcon
ARMAP 10:
6 HSPU
9 Box Jumps, 30/24
12 Calories of Rowing

5 rounds + 12 reps - HSPUs UB and Box jumps UB with a pause at top of box to open hips

Did yesterday's

2.  Clean and Jerk Skills
High Hang Squat Clean with 3 second Pause + Jerk - work up to a moderate to heavy single.

120#, did this off blocks, could have kept going but had to get back home for kitchen remodeling

105#

Wods for Warriors comp wod

I felt good today and wanted to workout instead of rest with comp wod. I decided to do one of the wods for the comp in Nov since I need to backsquat a bit also.

Brian
2 RFT:
5 Rope climbs - 15'
25 Backsquats - 115
10 min timecap - racks allowed

6:50 - 
obviously our rope is a bit shorter - about 12'
did the squats as - 15/10 and 10/7/8

MUs + Heavy Jerks

Oct 15

Comp Wod

2014 OPEN ATHLETES

1.  Metcon
5 RFT:
5 Muscle ups
10 Shoulder to Overhead, 165/115

21:38 RX - Muscle ups were 3/2 on rounds 1-3, singles on rounds 4-5. Did all Power Jerks with no rack- were all in sets of 3's and 2's. Very glad to make it though this one, it was daunting.

 2.  Skills
OTM x 10:
3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) - This isn't about going heavy.  Its about improving the bottom position.

Used 55# for half, 65# for half - wrists were taxed from the jerks

 

Added in an 10 min EMOM for a bit more volume:

10 Wall balls

10 GHD sit ups

  

Half Clovis

Oct 14
Comp Wod

2014 OPEN ATHLETES

1. Snatch
1RM

110 - matches PR - attempted 112.5 and was extremely close to sticking it but left elbow/tricep was having issues

2.  "Clovis"
For Time:
150 Burpee Pull ups
10 mile run
you may break these up however you'd like. 

Due to time and not ready for this running volume I did a Half Clovis as:

5 RFT: 

15 Burpee Pulls on fat bar yolk rig

1 mile run

*each round was technically 1400m

44:15 - running was way more challenging that burpee pull ups, I could have done all 150 

Sprint, BS and Press

Sat Oct 12

Had a limited time to train today so that I could go and support the teams competing in the Beercity Beatdown.

Did not do Comp wod today, made up my own workout:

A. Sprint 100m OTM x 10 - goal was to get faster - went from 25 secs to 18 secs

B. BS - 70%x2x3 - 150#

C. Strict Press 4x4 - 75x4, 85x4, 90x3, 85x4

Open 11.1 + DU PR!

Oct 11
Comp Wod

2014 OPEN ATHLETES

1.  Metcon
"OPEN 11.1"
AMRAP 10:
30 Double unders

15 Power Snatches, 75/55

5 rounds + 30 reps - DUs all UB, PS were 8/7 for 3 rounds I think, then 2 rounds of 6/5/4. Huge improvement on this workout from 2011

2.  Skills
3 rounds of:
Max Double unders in 2 minutes
1 minute rest between rounds.

150 (with doing 100 UB, PR!)

136

125

Chipper + Snatch TnG + FS

Oct 10 Thursday
Comp Wod

2014 OPEN ATHLETES

1.  Metcon

For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20" - games standards.

PM -13:21 - Thrusters 15/8/7, Pull ups butterfly in smallish sets-I lost track, PC in 5's, Burpees is where my breathing really got to me-strange I had to do 15 then stop for 10 secs and do 15 more, Jerks were really hard - 5's, BJ's started with jump/step down to breathe then finished about the last 10 as rebounding

2.  Snatch Skills

5 x 5 Squat Snatches, TnG, OTM at 60% - 

PM - 70# - challenging but doable, legs were burning on every 4 and 5th rep

3.  Strength

7x4 Back Squats, across

 Following my own squat cycle and instead did FS 70%5x5 - 125# in the AM

BS + Active recovery

Wed Oct 9

Supposed to be a recovery/rest day

I am still used to training 4 days on, 1 off, 1 on, so I wanted to do something today. Glutes, hams and adductors are sore from deadlifts yesterday.

Not so sure if I will continue to BS cycle right now.

Completed 3 sets instead of 6 of BS 70%x6x6 - 150# (33# bar)

Then played with rope climbs and Backsquat in preparation for Brian in Nov., just trying to get a feel.

Completed:
3 rope climbs
12 Backsquats 105#
rested to change shin guard issue
3 rope climbs
12 Backsquats 105#
1 rope climb

Then took Cedar out to Bent creek for a run, ran easy pace for 15 mins

21-15-9 T2B, BJ, Deadlift

Tues Oct 7

Comp Wod

2014 OPEN ATHLETES

1.  Metcon
21-15-9:
TTB
BJ, 24/20"- games standards
Dead Lift, 225/155
6:12 - sets of 21s was UB, 15 DLs were 10/5, 15 T2B were 10/5, 9 T2B were 5/4 - BJs UB with pause at top to open hip

2.  Skills
5 x 5 Sotts Press - James Hobart demo video
challenging - 22#, 27, 30, 35, 40 all x 5

+ 

BS 70%x6x6 -no time

Nasty Girls + Week 2 Squat Cycle

Monday Oct 7

Comp Wod

2014 OPEN ATHLETES

1.    Metcon
"Nasty Girls"
3 RFT:
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

10 mins RX - squats and HPCs UB, MUs each round were 2/2/2/1

2. . Snatch
10 x 1, OTM at 70-75% - 85#


+
BS 65%x2x3 - 140# (because I forgot the template)

Week 2:
Mon - was supposed to be BS 70%x6x6
Tues - BS 60%x2x3
Wed - FS 70%x5x6
Thurs - BS60%x2x3
Fri - FS 60%2x3
Sat -  70%x2x3
Sun - off