Tue 13OCT15

2:30 PM
Wodapalooza Qualifier Week 2

Workout #3:
7 min AMRAP
21-15-9
HSPU
C2B

Score: 147

Workout #4:
FT
30 cal Row
30 wall balls
30 T2B
30 DL- 185#
30 burpee box jump over
30 DL
30 T2B
30 wall balls
30 cal row

Score: 13:13

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Mon 12OCT15

7:30 AM
AD 30 sec @80-85%
rest walk 30 sec
x 24

*66-69 RPM

2:30 PM
A. 5 sets – Snatch DL x 2 + PS x 1; rest 2 min
B. Emom 16 min –
odd – Tng PC x 3
even – Row 10 cals
C. BS @20X1; 6,6,6; rest 2-3 min (60%, SPEED out of bottom)
+
3 sets for time:
8 unbroken bar MU
20m HS walk
6 double KB snatch (1pd/h)
8 double KB FS
rest walk 3 min

rest as needed

AD 20 sec @95%
rest walk 3:30
x 4

Scores:
A. 205 for 5 sets
– Felt heavy today.
B. PC @ 235#, rows within 24 sec
C. 225 for 3 sets
+
1. 2:14 (1 break halfway in HSW)
2. 1:38 (all unbroken)
3. 2:03 (all unbroken but had to rest over bar for bar MU)

cals:
1. 15
2. 13
3. 13
4. 14
*Would get it to about 99 RPM in 10 sec and would hold it there.

Fri 09OCT15

7:00 AM

Row 500m @1:47 pace
rest walk 2:45
x 5

rest 5 min

Row 500m @1:47 pace
rest walk 2:45
x 5

1. 1:47.0
2. 1:47.0
3. 1:47.8
4. 1:46.9
5. 1:47.0
6. 1:47.4
7. 1:47.1
8. 1:46.9
9. 1:47.0
10. 1:47.0

3:00 PM

5 sets @85% consistent effort:
10 burpees
10 HPC (135#)
10 box jump step down (30″)
45 DU
rest walk 2:30

Scores:
1. 2:08
2. 2:11
3. 2:06
4. 2:07
5. 2:06

Thu 08OCT15

9:30 AM

AD 90 min EASY
* Only did 60 minutes worth. My ass was hurting from sitting on that thing that long.

3:30 PM

A. BS @22X1; 3.3.3 x 3; rest 15 sec, rest 2 min
B. Hang clean + clean; 1.1 x 5; rest 2 min (245#)
C. 10 sets – every 90 sec – PP x 1 (225-245#) – PERFECT mechanics
+
4 sets @ consistent effort:
5 burpee MU
7 DB burpee over box – 45#
9 strict HSPU
11 single arm KB OHS – 2pd – alt arms per set
rest walk 3 min

Scores:
A. 275, 295, 315
B. Completed all at 245
C. 1st four sets at 225. Another four sets at 235. Last two sets at 245.
+
1. 2:49
2. 2:51
3. 2:46
4. 2:41
* All hspu unbroken. All KB OHS were with my right arm. Left shoulder just hurt too much.

Tue 06OCT15

2:30 PM

Wodapalooza Qualifier Workout 1
3 minutes to find max of the following complex:
Snatch from floor
Snatch from Below the Knees
Snatch from above the Knees

Score:
237

Wodapalooza Qualifier Workout 2
12 min AMRAP
12 Thrusters @ 75#
35 DU
12 Thrusters @ 95#
35 DU
12 Thrusters @ 115#
35 DU
.
.
.

Score:
314 Total Reps (20 DU after the 195# Thrusters)

Mon 12OCT15

7:30 AM

Row 8k in 32:00 – HR monitored

image

image

2:30 PM

A. BS @41X1; 2-3 x 3; rest 3-5 min
B. Emom 12 min –
Odd – Tng PS x 3 (tough, mechanics focus) – build load from 155#
Even – burpee box jump over x 6, DU x 25
C1. Strict chin up; 12-15 x 3; rest 30 sec
C2. Wtd. pronated wide grip chin up; 3-5 x 3; rest 2 min
+
AD 2 min @90%
rest 2 min
100m yoke (HEAVY)
30 KBS (88#)
100m yoke
30 GH sit ups
100m yoke
rest 2 min
AD 2 min @90%

Scores:
A. 315, 330, 355
B. PS: 155, 165, 170, 175, 180, 185
C1. 15- pronated, 14- supinated, 8- mixed grip
C2. 26# x4, 26# x2, 15# x2
– This superset killed me. Completely just died.
+
35 cals @ >70 RPM

12:14

39 cals @ >70 RPM