Double unders and snatches

This was the mainsite wod a couple of weeks ago.

7 rounds for time and load

35 Double Unders
1 rep max snatch for weight

Time: 9:06

Loads: 135, 145, 155. 165, 175(f), 175, 185(f)

After the wod, I hit 185 lbs.

5x5 Back Squat

Heavy day to start the week.

5x5 Back Squat
5, 5, 5, 5, 5

Weight: 255, 265(pr), 275(f), 255, 245

I was pleased with this PR. I really wanted 275, but I will get it next time.

Deadlifts, hang power cleans, push press, and double unders

I created this wod on the fly.

For time:
Complete 3 rounds of each before moving on to the next couplet

20 DU's
21 Deadlifts at 115 lbs

30 DU's
15 Hang Power Cleans at 115 lbs

40 DU's
9 Push Press at 115 lbs

Time: 13:36

The Double Unders were mostly unbroken. The weight gave me a little trouble.

Box Squats

Today was my first time doing box squats.

Box Squats
2, 2, 2, 2, 2, 2, 2, 2

Weight: 185, 205, 215, 225, 235, 245, 255, 265 (pr)

Not too bad. I don't know if I could have completed 275 while maintaining perfect form. We concentrated a lot on form tonight

Chipper wod

For time;
20 L pull ups
5 Burpees
20 Handstand push ups
10 Burpees
20 Toes to bar
15 Burpees
20 Push ups
20 Burpees
20 Push ups
15 Burpees
20 Toes to bar
10 Burpees
20 Handstand push ups
5 Burpees
20 L pull ups

Time: 19:05

This was the second fastest time. I appeared as though the L Pullups and handstand pushups gave me the most trouble.

Wall ball 2'fers and Double Unders

This was the first time for these wall balls.

For time:
21 wall ball 2 for 1
42 double unders
15 wall ball 2 for 1
30 double unders
9 wall ball 2 for 1
18 double unders

Time: 5:17

The wall balls were not as awkward as I predicted.

White

This was a new hero wod:

"White"

5 rnds for time:

3 rope climbs
10 toes to bar
21 walking overhead lunges with a 45 lb plate
400m run

Time: 23:55 while wearing a 20 lb vest. Not too bad

Clean and Jerks

This was last nights workout.

Clean and jerks
One rep

Weight: 235 (squat clean)

Tied my old PR. Can't seem to move up. I cleaned 240, but could not get it locked overhead.

Nicole

This was supposed to be a break from heros before tomorrow:

"Nicole"
AMRAP 20 Min
370m Run
Max Effort Pullups

Rounds and Pullups:  7 rounds:  39, 30, 25, 21, 20, 20, 22 = 177

This was a good PR for me.  I think we had an extra round in there because the run was shorter.  But, even with one less run, it would still be a slight PR.

Coe

Second night of hero wods:

"Coe"
10 rnds for time:
10 Thrusters
10 Ring push ups

Time: 14:11

Not too bad. My ring pushups need a little work.

Rowing and Double Unders

We had our choice for the end of the week.  Despite exhaustion:

For time:
500m Row
50 DU's
400m Row
40 DU's
300m Row
30 DU's
200m Row
20 DU's
100m Row
10 DU's

Time:  10:19

I probably could have gone faster on the Row

KB Swings/Burpees/run/Box Jumps/Wall Balls

This wod was right up my alley.  But it sucked:

5 Rounds for Time:

21 KB Swings
21 Burpees
350m Run
21 Box Jumps
21 Wall Balls

Time:  37:14

This Sucked horribly

Single Hang Power Snatch

The heavy day of the week.

Single Hang Power Snatch

1, 1, 1, 1, 1, 1, 1

Weight:  135, 155, 165(f), 165 (pr), 170(f), 155, 135

I was told recently that I do not push with my legs, but pull entirely with my arms.  This became evident to me today.

Deadlifts, Pullups, Double Unders

Yesterday's wod worried me in the beginning, but, it turned out to kill me in a way I did not expect.

21, 15, 9 for time:

Deadlifts at 245lbs
Pullups
Double Unders

Time:  5:14 rx

I thought the deads would kill me.  However, they went rather smoothly and it was the double unders I struggled with.  Interesting.