Comp Wod - Heartbreak Kid - scaled

Nov 8

Comp Wod

2014 OPEN ATHLETES

1.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 185/135
20 C2B
50 DU

7:52 - Decided to scale this, not totally sure why. Did 105# on FS and 15 C2Bs per round. C2B are feeling off - I made myself do all pronated grip with wider hands with the hope of eventually doing butterfly C2Bs. Breathing was difficult on this one. FS were 10/10/then 5+5. C2Bs were 5s, don't remember round 2, last round quite broken in fast short sets.

2.  Skills
EMOM x 10:  10 TTB
All rounds UB - felt good

1K Row PR match with KBS & Burpees

Nov 7

Did comp wod

2014 OPEN ATHLETES

1.  Metcon

For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees

Forgot to start overall timer - row was 4:17 which to the best of my record keeping matches my 1k PR

2.  Clean and Jerk 
1 Squat Clean and Jerk OTM x 12 at 75%

Did these off blocks, low hang with 95# - not great, looking forward to doing more regular O-lifting

3.  Squats
A.  Back Squat 2x3 used 170# (80%)
B.  Front Squat 10x1 across used 150# (80%)

Nov 5

Competitors Wod

30 OHS, 115/80  15/10/5
30 TTB sets of 5s
20 Power Snatch, 115/80 sets of 2-4s
20 TTB sets of 4s
10 Squat Snatch, 115/80 2s?
10 TTB 5/3/2

10:44
went better than expected, the PS just suck though

 

Heavy FS + Amrap sets of WB, Chin ups, Burpees

Nov 4

Did OPT She workout

A. FS @20X1; 5,3,1,1,1; rest as needed 115x5, 135x3, 150x1, 160x1, 170x1

B. Every 90 sec - Build to a heavy in 10 sets – HC + FS (from blocks, bar at hip crease) modified to above the knee

C1. 3 sets - Wall ball; amrap in 60 sec; rest 15 sec 26/28/26 - 14# to 10ft.

C2. Chin up; amrap in 45 sec; rest 15 sec 15/20/14

C3. Burpee; amrap in 30 sec; rest 3 min 13/12/12

+

3 rounds for time @85%:

500m row

10 ring dip

15 KB swing

10:59 - rowing sucked

95#, slow but I hit positions better 

butterfly ring dips - first time really doing this, just happened, need to stay taller in the top but it is really efficient 

She: Pause BS and Map

Nov 2

Decided to do the OPT She workout today:

A. BS @32X1; 10@40-50%, 8@50%, 6@60%, 4@70%, 3@80%; rest less than 1 minute

90#x10, 105x8, 130x6, 150x4, 170x3

B. Every 30 sec for 6 sets – BS @20X1 x 2 (85%)

180x2 

Challenging squat workout 

C. TGU; 3-5/arm x 3; rest 90 sec

20#, 30, 35 all x5 per arm

+

12 min @ 80%:

200m run

50m FC 55# DB per hand

3 kipping HSPU

5 rounds + 200m run + 10m FC

(rest walk 5 min)

10 min @ 80%:

Prowler 50m (mod) no prowler, subbed forward sled drag

5 CTB chin ups

10 DB reverse lunge 25# DB per hand

20 DU’s

4 rounds I think?

(rest walk 5 min)

10 min @ 80%:

8 cal Row

6 TTB

4 box jumps (24”, step down)

2 MUp

4 rounds - no misses on MUs

good workout, movements were UB, except to turn the sled around, rest times were longer due to equipment set up and very busy in the gym - otherwise I would have set up everything before hand to stick to 5 min rest.

EMOM + Recovery Row

Nov 1

Made up my own workout today:

1. 21 min EMOM
1: 3 Power Cleans from Hang position off blocks - 115# - weakest position for me, need to re-bend knees and stay in heels
2: 8 GHD situps
3: Muscle ups - 1 strict, 1 kipping - no misses

2. Row 1 min on, 1 min off @ 90% x 7 sets - held to about 2:13 pace

Partner Chipper with Zach

Oct 31

Did a version of competitors today.

No testing Grace for me today, so I had intentions of doing Isabel which I have never tried RX. Built to a heavy single - got to 110#, missed 115 twice, so started to move on to Isabel. Zach suggested that a bunch of us do a chipper partner wod which sounded really fun so we decided to throwdown.

With a partner, for time:

100 HSPU
20 Ring Dips
30 T2B
40 Push ups
50 KBS (53/35)
60 Wall balls
70 Burpees
80 Pull ups
90 Box Jumps (24/20)
100 DUs

15:46
Zach and I pretty much split everything even and did quick short sets. I felt good on the box jumps so did sets of 10s. I started the DUs and amraped 51, Zach finished them off. Rick and Dale finished secs after us and then Sean and Josh secs after them. Fun workout, good people!

Rested about 20 mins then did the squats from Competitors. 

3.   Strength

A.  Back Squat 10 x 1 across.  170# (80%)
B.  Front Squat 2x3 145# (80%)