Front Squats and Met Con

To begin the week, we started with Heavy followed by a Metcon:

5x5 Front Squats
5, 5, 5

Weight:  185, 215, 235 (pr)

then . . .

AMRAP 12 min

2 Power Cleans at 185 lbs
4 HSPU's
6 Weight Pullups at 45 lbs

Rounds:  7 rounds plus Cleans and HSPU's

I was happy with my Front Squats.  Also, I handled 185 power cleans better then I thought.  The only disappointment was the pullups.

7 minutes of Burpees

This was the first Open wod of 2012.

Amrap 7 min

Burpees

Each rep must see chest and thighs tough the ground and must touch a target 6 inches above standing reach

Reps: 110

Not too bad.

Burpees, Wall Balls, Sit-ups

This looked like a tough wod.  And, it was:

Amrap 9 min:

1 Burpee
3 Wall Balls
5 Sit-ups

3 Burpees
5 Wall Balls
7 Sit-ups

5 Burpees
7 Wall Balls
9 Sit-ups

and so on for 9 min.

Rounds:  I finished the round of 13 burpees, 15 wall balls, and 18 situps

MU's, GHD's, Pistols, DU's, and Sprint

This was a little special wod for Patrick and Me.  Good way to start the week:

AMRAP 16 min
4 MU's
8 GHD's
16 Pistols (8 each leg)
32 Double unders
200m Sprint

Rounds:  4 plus MU's and GHD's

Not too bad.

Single Clean and Jerks

This was Saturday's wod.

Single Clean and Jerks

1, 1, 1, 1, 1

Weight:  Max was 240 (pr)

I finally PR'ed at this lift.  The Jerk was not graceful, but I got it up.

Thrusters and Muscle Ups

This WOD sucked about as much as I thought it would:

Amrap 18 min
3 Thrusters at 115 lbs
1 Muscle Up
6 Thrusters
2 MU's

And so on until the 18 min runs out

Round : 21 Thrusters, 7 MU's, and 10 Thrusters

Hang Cleans, Front Squats, Push Press, Push ups, Squats

This was a fantastic met con:

AMRAP 15 minutes
5 min hang power cleans
4 min Front Squats
3 min Push Jerks/press
2 min Pushups
1 min air squats

5 burpees on the minute, every minute, start and end with burpees.

Reps:  189

I was not happy with my Front Squats, but I made up reps with the pushups and air squats.

Single Overhead Squats

Always need to work on strength.

Single Overhead Squats

1, 1, 1, 1, 1

Weight:  175, 195, 205, 215, 220 (PR), 225(f)

The 220 went up fairly easy, so I thought I would give 225 lbs a shot.  I could not jerk the weight overhead, so I never had a chance to try the squat.

double unders/pullups

I have been waiting to do pullups all week:

AMRAP 20 min:

50 DU's
max effort pullups

number of pullups:  156

Not too bad.  I started with 35 pullups and dwindled down from that.  I finished with rounds of 12.  The first three rounds were butterflied.  After that, my forearms were too tired to continue.

Deadlifts, Wall Balls, and Running

Despite my soreness from the weekend's competition, I pushed through this one:

For time:
21 Deadlifts at 245 lbs
21 Wall Balls
400m Run
15 Deadlifts
15 Wall balls
400m Run
9 Deadlifts
9 Wall Balls
400m Run

Time:  9:15

Not too bad.