Push Press PR, Heavy thrusters, and burpees

Push Press 8 x 2

PR 120 x 2

WOD:

5 RFT:
12 burpees
12 thrusters 75#

10:09

MouseTrap WOD from hell

WOD:

90 sec. at each station, 20 sec rest

TTB
wall sits
Row
KBS- 1pd
FLR
WB
Bottom squat hold
HR push ups
tuck hold hanging from the bar
Goblet squats

Rest 90 sec.

TTB
R plank
Row
KBS- 1 pd
wall sits
WB- 14# to 9'
burpees
HR push ups
L plank
Goblet squats
plank hold on elbows

Holds didn't count in scoring- rowed for cals, counted reps= 294 reps. Core is toast. 

Not as bad as I thought- Push Jerks, and MU EMOM

1.  Metcon
5RFT:
5 Jerks, 155/105
10 Box Jump Overs, 24/20

6:07

2.  Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

Treated this as a 15 minute 1 MU EMOM

1, 1, 1, F, 1, 1, 1, 1, 1, 1, 1, 1, 1, F, F= 12 total MU in 15 minutes, pretty sure that's a PR.  Felt good!

MetCon from Hell and the BIg Clean Complex, oh and HBBS

2014 OPEN ATHLETES

1.  Metcon

2RFT:

12 OHS, 135/95

12 Burpees

9 Power Snatches, 135/95

9 Burpee Box Jumps, 20"

6 Squat Snatches, 135/95

6 Burpee C2B

19:14- this was rough- the pwr snatches were the limiter.  Here is a partial video.

2.  Big Clean Complex

3 sets of:

3 Position Squat Clean + Push Press +

3 Position Squat Clean + Push Jerk +

3 Position Squat Clean +Split Jerk

1 set consists of all 12 reps without dropping the bar.

75, 85, 95

3.  Strength

4 x 7 High Bar Back Squats, across

135

15 minute AMRAP HSPU, KBS, 200m run

1.  Metcon
AMRAP 15:
6 HSPU
12 KBS, 70/53
200m Run

Day 2 of "I thought I might die" feeling during this one.  Completed 7 rounds+18 reps+ 100m all UB

2.  Skills
10 x max unbroken C2B Pull ups, 1 minute rest between attempts.
12, 9, 10, 6, 6, 6, 6, 5, 8, 7= 75

Felt good.  Tomorrow is a recovery day.  Whew.

I'm Back...

Decided to return to posting and to try out Competitor's WOD for a bit.  I need a change up.  I'm going to give this a go for a month and see what I think.

2014 OPEN ATHLETES

1.    Metcon

AMRAP 6:

6 OHS, 135/95

9 Lateral Barbell Burpees

12 TTB

2 Rounds + 6 OHS- I thought i was going to die, I just couldn't catch my breath.  Not sure if it's the Whole 30, or if I'm fighting a sickness... 

2. Snatch Ladder

Guys:  start at 135

Girls:  start at 75

Add 5# every minute until you fail.  Take as many attempts as needed within the minute.  Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.

100- 105 F, dropped back to 90 and hit 3 singles easily.

2.  Clean and Jerk

work up to a heavy, but clean, single.

130- racked 135 but was scared to jerk it- didn't want to push to hard here, onward to another day.