Warm Up: Bar Bell Complex (75 - 105#) w/ burpee chaser
Strength: Work to 1RM Press
Stamina: 5 rounds: 3 x Press @ 85% 1RM, 6 x Body Blast (Burpee-pull-up-KTE), Buddy Carry 50M
Work Capacity: "SEAL Operator Chief" 6 rounds, AMRAP in 4 minutes, 1 minute rest, of:
4 Power Clean (135#)
8 Push-ups
12 Air Squat
Durability: Sprints: 10 x 100M (:15 sec rest btwn efforts).
_______________
1. As rx'ed (75, 95, and 115) w/burpee chaser
2. 5 rounds- 2 Strict Press (135#), 6 DH KTE-Pullup complex (no burpee due to short pullup bar)
3. WC as rx'ed, total- 31 complete rds+13 power cleans (6, 5+4 PC, 5+4 PC, 5+4PC, 5+1 PC, 5)
4. As rx'ed w/rowing. Avg 17.4-17.7 per repeat (1:28 pace per 500m)
My hands are pretty torn up right now so I decided against heavy farmers carries. When i rip apart my hands, it hurts my training for the next 2-3 days.
07/21 THE SOC
14 posts • Page 1 of 2 • 1, 2
07/21 THE SOC
by Put Up or Shut Up » Wed Jul 21, 2010 1:12 pm
25 yrs old, 6'3", 205#.
"It's called swagger. If you don't like us dancing, don't let us get in the endzone. We looked at it like walking into someone's backyard, turning the garbage can over, then walking out the front door." --The U.
"It's called swagger. If you don't like us dancing, don't let us get in the endzone. We looked at it like walking into someone's backyard, turning the garbage can over, then walking out the front door." --The U.
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Re: 07/21 THE SOC
by Jester06 » Wed Jul 21, 2010 3:28 pm
1. Rx'd
2. 140#
3. 130#, no buddy carry. Arch is hurting me, but feels better now.
4. Rx'd - 21 complete rds. (5, 4, 4, 4, 4,)
5. No sprints. Did 100 4ct flutter-kicks, leg levers, good mornings
Notes - I screwed up the wod by only doing 5 rounds. All the reps were +1, but for some reason I only did 5 rds.
2. 140#
3. 130#, no buddy carry. Arch is hurting me, but feels better now.
4. Rx'd - 21 complete rds. (5, 4, 4, 4, 4,)
5. No sprints. Did 100 4ct flutter-kicks, leg levers, good mornings
Notes - I screwed up the wod by only doing 5 rounds. All the reps were +1, but for some reason I only did 5 rds.
Last edited by Jester06 on Wed Jul 21, 2010 6:04 pm, edited 1 time in total.
"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." - Sun Tzu
"Which one is it? It's the one that says bad mother f@#$%^."
17/5'10/155
"Which one is it? It's the one that says bad mother f@#$%^."
17/5'10/155
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Re: 07/21 THE SOC
by Bud Light Kaminsky » Wed Jul 21, 2010 5:07 pm
WU: As Rxed.
Str: 1RM 155#.
Stam: Used 135#. No buddy carry, and did the burpees, pullups and KTEs separately due to space constraints.
WC: 26 Rounds (5, 4, 4, 4, 4, 5 - though went slightly over time on the last round) and had some extra cleans and pushups in there too.
Dur: Did them on the rower.
Str: 1RM 155#.
Stam: Used 135#. No buddy carry, and did the burpees, pullups and KTEs separately due to space constraints.
WC: 26 Rounds (5, 4, 4, 4, 4, 5 - though went slightly over time on the last round) and had some extra cleans and pushups in there too.
Dur: Did them on the rower.
"Helluva throw, Joe. Wish I'd seen it!"
5'9, 180lbs, 22 years old.
U.S. Army Infantry Officer (Commissioned June 2010).
Will attend Infantry Officer Basic Course in February 2011, and Ranger School after that.
5'9, 180lbs, 22 years old.
U.S. Army Infantry Officer (Commissioned June 2010).
Will attend Infantry Officer Basic Course in February 2011, and Ranger School after that.
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Re: 07/21 THE SOC
by TreyFischer » Wed Jul 21, 2010 8:21 pm
WU: as Rx'd - went backwards with the weight ( i honestly forgot about the burpee chasers, im an idiot for not writing it down!! I will do 24 burpees AFAP right after i post this )
STR: 155 Press
STA: used 135, subbed bear crawls for buddy carry , liked the Burpee - pull up - KTE combo!
WC: as Rx'd : ( 5 rds, 4 rds + 2 PC, 4 rds, 4 rds + 4 PC + 1 Pushups, 4 rds + 2 PC, 4 rds. + 4PC + 8 Push ups)
DU: Sprints as Rx'd
STR: 155 Press
STA: used 135, subbed bear crawls for buddy carry , liked the Burpee - pull up - KTE combo!
WC: as Rx'd : ( 5 rds, 4 rds + 2 PC, 4 rds, 4 rds + 4 PC + 1 Pushups, 4 rds + 2 PC, 4 rds. + 4PC + 8 Push ups)
DU: Sprints as Rx'd
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Re: 07/21 THE SOC
by SPARTAN-367 » Wed Jul 21, 2010 8:43 pm
WU: ROM Drills
STR: 135# (PR BY 10#)
STA: RX'ed (115#) No carrying though
(I also liked the body blast!)
DUR: Worked on my iron cross, stretched 10mins.
was teaching rigorously today no WC for me.
STR: 135# (PR BY 10#)
STA: RX'ed (115#) No carrying though
(I also liked the body blast!)DUR: Worked on my iron cross, stretched 10mins.
was teaching rigorously today no WC for me.
- SPARTAN-367 (PAT)
"Without Knowledge, Skill cannot be focused. Without Skill, Strength cannot be brought to bear and without Strength, Knowledge may not be applied."
24yrs / 155# / 5'9"
"Without Knowledge, Skill cannot be focused. Without Skill, Strength cannot be brought to bear and without Strength, Knowledge may not be applied."
24yrs / 155# / 5'9"
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Re: 07/21 THE SOC
by Myth » Wed Jul 21, 2010 9:13 pm
Warm Up: rx'd
Strength: Worked to 1RM Press @ 180 (LT=175)
Stamina: Press @ 155, rest rx'd
Work Capacity: Totaled 38 rounds. My strategy was to pace myself the first 4 rounds by doing 6 rounds as fast as possible with 50" to spare, which allowed me to blast thru each succeeding round. And for the final 2 rounds I did 7 rounds a piece.
Durability: 10 x 100m sprints on the rower (:15 sec rest btwn efforts). avg 19.5" each
Strength: Worked to 1RM Press @ 180 (LT=175)
Stamina: Press @ 155, rest rx'd
Work Capacity: Totaled 38 rounds. My strategy was to pace myself the first 4 rounds by doing 6 rounds as fast as possible with 50" to spare, which allowed me to blast thru each succeeding round. And for the final 2 rounds I did 7 rounds a piece.
Durability: 10 x 100m sprints on the rower (:15 sec rest btwn efforts). avg 19.5" each
Visit my blog: http://projectmythology.blogspot.com...posting non-fabricated workouts since 2008
Blessed be the LORD, my Rock, who trains my hands for war, and my fingers for battle. - Psalm 144:1
24/5'10/175
Blessed be the LORD, my Rock, who trains my hands for war, and my fingers for battle. - Psalm 144:1
24/5'10/175
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Re: 07/21 THE SOC
by 10Troy » Thu Jul 22, 2010 1:27 am
WarmUp - RX'd
Strength: 150 #
Stamina: 135 #, used 2x 70# DB for farmer walk.
Work Cap - 25 complete rounds and 24PC, 32PU and 25 squats
Durability on rower average 19.3 seconds
Strength: 150 #
Stamina: 135 #, used 2x 70# DB for farmer walk.
Work Cap - 25 complete rounds and 24PC, 32PU and 25 squats
Durability on rower average 19.3 seconds
Last edited by 10Troy on Thu Jul 22, 2010 8:56 pm, edited 1 time in total.
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Re: 07/21 THE SOC
by frost » Thu Jul 22, 2010 1:35 am
WU: RXd
Str: 165
Sta: 5rds of 3 x 135# PP, 6 x body blast..once complete with 5 rds did 400m sand bag carry with 80lb sand bag
WC: 32 complete rds (6-5-5-5-5-6)
D: RXd
Str: 165
Sta: 5rds of 3 x 135# PP, 6 x body blast..once complete with 5 rds did 400m sand bag carry with 80lb sand bag
WC: 32 complete rds (6-5-5-5-5-6)
D: RXd
25yrs/5'9"/168#
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Re: 07/21 THE SOC
by sciguy » Thu Jul 22, 2010 1:56 am
WU: 75,95# w/ chaser
STR: 165#
STA: Used 145#. Held 2x75# DBs for 40 sec to sub for buddy carry. Works the grip pretty well.
WC: 31 complete rnds + 17 PC + 17 pushups (6/ 5+4+4 / 5+4+5 / 5+4 / 5+3 / 5+4+1)
DUR: Storms outside again, so I did 50 GHD situps/100 4-ct flutter kicks w/ stretching in between.
STR: 165#
STA: Used 145#. Held 2x75# DBs for 40 sec to sub for buddy carry. Works the grip pretty well.
WC: 31 complete rnds + 17 PC + 17 pushups (6/ 5+4+4 / 5+4+5 / 5+4 / 5+3 / 5+4+1)
DUR: Storms outside again, so I did 50 GHD situps/100 4-ct flutter kicks w/ stretching in between.
26/5'10"/180#
"You don't gotta like it; you just gotta do it."
"You don't gotta like it; you just gotta do it."
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Re: 07/21 THE SOC
by Jbravo » Thu Jul 22, 2010 7:33 pm
warm up Barbell complex w/ burpee chase 75-105
STR Press 1 RM 155 #
Stamina 3 rounds with 135#, 2 with 125#, subbed 100 m sandbag runs for buddy carry
WC 5 rounds on the first five sets 6 rounds on the last set for 31 rounds total. I was pretty stoked until I realized I didn't change the weight from the stamina so I was only cleaning 125 #. I Probably could have still gotten around 30 though cause I stopped I had between 50" to 40" left over every time except the last set.
Skipping the durability for now. My legs are still trying to get used to these workouts again.
STR Press 1 RM 155 #
Stamina 3 rounds with 135#, 2 with 125#, subbed 100 m sandbag runs for buddy carry
WC 5 rounds on the first five sets 6 rounds on the last set for 31 rounds total. I was pretty stoked until I realized I didn't change the weight from the stamina so I was only cleaning 125 #. I Probably could have still gotten around 30 though cause I stopped I had between 50" to 40" left over every time except the last set.
Skipping the durability for now. My legs are still trying to get used to these workouts again.
29 yrs, 5'6'' 165 lb
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