07.26.10: NOT A GAME

[FIFE]

MONDAY, 07.26.10: NOT A GAME

Warm Up: Burgener Warm Up w/ PVC. 20 x Squat Jump Pull-ups
Strength: O/H Squat: 8-8-5-5-3-3-1-1
Work Capacity: AFAP:
4 rounds: 15 O/H Squats @ 115 (from the deck, not racked), 20 Burpees, Run 800 Meters
Rest 5 minutes - Hip Mobility Drill
Row 2,000
Durability: Plank hold 3 x 2 minuttes. Stretch for 10 minutes.

warmup rxd

strength - pm
WC - Rxd

Durability - pm

hey myth just seen you post from jammer, used to do navyseals.com wods from back in the day, and been on seal fit cycles too, back on it and it feels good!!

[Jester06]

1. Rx'd

2. Failed on 135#, Got 125#

3. Used 95# instead, took bar from ground. Went a little above med ball. 32:07
5m
1.5 mile run - 10:30 - Slow

4. Did pullup ladder 1-9-1 (:15 rest 1-4, :30 rest 4-7, 1:00 rest 8- failure)
Forgot planks, so will do them after swim session

[SPARTAN-367]

WU: Rx'ed
STR: 205# (PR by 10#)
WC: Did Fat NANCY but started Racked (I don't have strength yet for Power Snatching 115 continously if I drop; I wanted to keep my intensity up)

21:48

DUR: Just stretched.

[TreyFischer]

WU: did some BB drills to get the lactic acid out ( front squats, lunges, push press, etc), jump squat pull ups as Rx'd
STR: 135 1 RM,
WC: All runs in boots
1st part - scaled to 95 - still 30:17
2nd part: no rower subbed a two mile run instead
DU: as rx'd with planks

Notes: this sounds weird but my left oblique hurts from last week after i did that 9 minute plank hold. it sucked when doing the OHS

[Franco]

WC: Rx

STR: 45-75-95-115-135-140-155-155

WC: Ripped the pad off my big toe over the weekend so I condensed this and took out running.
4 RFT
*15 OHS (95#)
*20 Burps
*500 M Row
24:26

DUR: Rx

[Myth]

Warm Up: did Burgener Warm Up w/ wood stick, then 20 x Squat Jump Pull-ups to 8ft bar.

Strength: 95x8, 115x8, 135x5, 155x5, 185x3, 195x3, 205x1, 215x1. This was a PR by about 20#, so I was super excited. Squatted down to wall ball. I failed at 205 on the first attempt due to improper form, but then cleaned it up and completed the rep, then went on to hit 215 without a hitch!

Work Capacity: 20:18. All sets unbroken, squatted down to wall ball. WOD went very smoothly.

--Rested 5 minutes--

Rowed 2K in 7:21 (1:50 pace)

Durability: Plank hold 6 min, rotating occasionally

[Myth]

STR: 205# (PR by 10#)
WC: Did Fat NANCY but started Racked (I don't have strength yet for Power Snatching 115 continously if I drop; I wanted to keep my intensity up)

21:48

Sick PR bro, that's very impressive at your bwt! Was Fat Nancy 5 rounds of 15 OHS and 400m run with vest?

[10Troy]

WarmUP did Burgener sets with bar and then added weights too - I need to review the progression again to make sure I am doing the sequences right

Max OHS 135 - I think I am getting the hang of the OHS (my grip in the past was too wide and hurt my wrists)

Work Cap - scaled OHS to 95# - and did 1K rows instead. took about 32 minutes - had delays in turning the row computer on. Looking back I should have done that during the burpees. Since I did 4x 1k rows did not do the 2k row

did 3x2min plank holds various positions - did some stretching

[Myth]

Work Cap - scaled OHS to 95# - and did 1K rows instead. took about 32 minutes - had delays in turning the row computer on. Looking back I should have done that during the burpees. Since I did 4x 1k rows did not do the 2k row
g

hey bro doesn't the monitor automatically come on once you start rowing?

[10Troy]

Work Cap - scaled OHS to 95# - and did 1K rows instead. took about 32 minutes - had delays in turning the row computer on. Looking back I should have done that during the burpees. Since I did 4x 1k rows did not do the 2k row
g

hey bro doesn't the monitor automatically come on once you start rowing?

On mine I get a welcome screen, then have to select the user and then pick the distance - next time I will do all that while I do the burpees. I need the rest anyway. I will see whether there is a way to just start rowing - perhaps it will do that without the card