Thursday August 22, 2013

First Official WOD at DCF

Squat Clean
3x3 at 75-85%

First set



Score: 145#
Comments: still forward and pulling up not under. Bar crashes

Set 2
No video
Comments: At 155# bar really far out in front. Fell to a knee the last rep. What's a good warm up for all of this??

Set 3


Score: 150#
Comments: Need that falling backwards feeling. Bar is FAR forward of the frontal plane. Keep heels in contact with floor.

OHS
33x1
3 sets

Set 1:
No Video
Score: 125#
Comments: Felt easy

Set 2:




Score: 135#
Comments: When I get tired, I use an arched back to stand the bar up rather than tightening up my midline.

Set 3

EMOM
20 DU + 6 UB C2B
No pull up bar. Used the rings

Comments: Unbroken DU and Unbroken C2B. Felt easy. Moved fast.

Tuesday August 20th, 2013

Snatch-tastic

High Hang Snatch 5 x 2
First set: 85#


Third set: 115#


Final set: 125#

Score: 85, 105, 115, 120, 125
Comments: Kept toes on line until the last snatch of the last round. Still a bit forward.

Snatch Pulls
3x3 at 160#

AMRAP 10:
2K Row
AMRAP Wall Ball
Score: 8:32.7 row, 14 wall balls
Comments: Cannot WAIT to crush this time and reps. UGH! #notsofit

Monday August 19th, 2013

Back at if FOR REALS!

Front Squat 3 RM
22x1



Score: 165#

Comments: 165# felt easy. Failed 185# on the 3rd rep. Notice in the video below it's my midline that fails and not my legs. I shoot my butt up first rather than coming straight up.

EMOTM 5
3 MU plus extra dip
Comments: Felt easy. Triceps didn't fatigue.

3 Rounds:
25 Thrusters (65)
25 Burpees
Score: 10:14
Comments: Straight set of thrusters first round. Then sets of 5 on second round. Sets of 3 on last round. Tricep failure. Second round of burpees were slow.