MAP- I needed it!

500m row warm up

 +

10 min. @ 80%
8 WB (14# to 10' target)
8 TTB
200m row
Rest 4-5 minutes

5 rounds- all UB

10 min at 80%
AD 10 cals
4 HSPU
4 CTB pull ups
Rest 4-5 minutes

7 rounds UB @10:02

10 minutes at 80%
1 MU
10 Box jump/ step downs
10 push ups

6 rounds + 1 MU

Warm up and some gymnastics

Rest day today but I went through the warm up and did several rounds of a gymnastics circuit..

GENERAL Warm up:
2 Rounds not for time of:
200m Run or Row
15 GHDSU
15 Hip Extensions
10 kipping Pull ups Rd. 1, then butterfly round 2
10 Push ups rd 1, then Ring Dips rd 2
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs

10 air squats
10 light OHS or Wall Facing Squats

+

3 RNFT:

20' HS walk

1 MU

10 cals AD

only hit MU in rd. 1- was rushed for time.

20 min AMRAP+ squat therapy

20 min AMRAP

10 t2r

10 HSPU

10 butterfly pull ups

10 wall balls (14# to 10')

7 rounds

+

10 OHS 45#

10 squat therapy

More C2B, C+J, and snatch and squat emom

1.    Metcon
"Liquid Cocaine"
5 RFT:
5 CJ, 155/105
10 C2B

10:21- C2B in sets of 5, cj were heavy and slightly awkward with my toe... ahhh, the damn toe!

2.  OTM x 12

Odd:  Power Snatch + Squat Snatch- worked up to 90#
Even: 4 Back Squats- worked up to 140#

"Save the Girls" Barbells for Boobs at Summit

WOD 10/27/13

"Save the Girls"

3 Rounds with 1 minute at each movement for 5 movements. After each 5 minute round rest 1 minute for 3 rounds for correct form and Max Reps.

• Burpees
• Power Snatch (75/45)
• Box Jump (24/20)
• Thrusters (75/45)
• Chest to Bar Pull-ups

239 reps.  Felt good.  The toe cooperated!

Goodbye toenail- and Master's Triple Take

Didn't train yesterday because my toe was getting worse and worse... so I went to the foot doc and they took it off.  My toenail, that is. 

2014 OPEN ATHLETES

"Master's Triple Take"
AMRAP 3:
10 Thrusters, 95/65
10 Pull ups
rest :30
AMRAP 3:
10 Power Cleans, 95/65
10 Burpees
rest :30
AMRAP 3:
10 Jerks, 95/65
10 Box Jumps, 20"

Post rounds + reps for each triplet.

30/30

25/20

30/30

165 total reps

Tabata something else- had to modify...

Workout was supposed to be 100 burpess for time, but tthat wasn't happenign with my gimpy toe... so I decided to make up Tabata this but had to do some subs:

1.  Metcon

"Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull up- still sore from 75 pull ups so did K2E instead
Push up- nope, did 75# bench press for 1st 2 rounds, then dropped to 55#
Sit up
Squat

56

40

110

150

356

Score is total reps completed.  Also post a total score for each movement.

2.   Strength

1RM Back Squat
180#, 15# off PR

3.  Snatch Skills

5 x 5 Squat Snatches, TnG, OTM at 60% 

completed with 70#