Monday, March 4, 2013

18.2

Scheming Face
     So...I did a lot of scheming this evening. While I was scheming, I took a picture of my "scheming face". Then I turned it into a cartoon.
     There will be some changes coming to BHT... nothing drastic. Not knowing what the Open WODs will be has forced me to rethink the days and times that I will be posting work. I will talk more about it tomorrow and Wednesday.
    1 day and 21 hours until the Open.
     I am pretty pumped about this season.
Stay Injury Free
Rest When You Should
Keep Doing Work.

Shoulder Warm Up
5 to 10 minutes doing something from HERE

Oly Strength
1. Snatch - 8 x 1 @ 60%
2. Clean & Jerk - 5 x 1 @ 60%
3. EMOM for 6 minutes Alternate
         Even: Tabata Shoulder Touches
         Odd:  7 Push Press @ HAP

Goat and Engine WOD
500 meter row (sprint and record time for later)
     1 minute rest
AMRAP in 6 minutes of:
5 HSPU
5 Double KB Squat Clean Thruster, 53/35
15 TTB
               On DKB Sq Clean, both KBs must touch ground at the start of every rep
               This has a Shmedium time domain, so minimize transition time
               Work on staying under the bar for TTB
               Manage your rest and...
               DO NOT RIP YOUR HANDS!!!

WOD
Class WOD

Skill Work
Turkish Get up
3 x 4(2each side) Bumper Plate TGU, Heavier each set
              Awkward Movement, Be Safe

4 comments:

  1. Mother of all 'this is all I have time/equipment to work with" modified WODs for today. I'm going to name it...

    "Post-baby delivery, operating on 4 hours of sleep, man I feel blessed with two great kids, just discharged from the hospital, wow it's getting late and I've got to workout before 13.1"

    -5 rds for time-
    6 Strict Pullups
    9 Walking Lunges (9L+9R)
    12 Burpees

    5:59 (sure, PR)

    :)

    ReplyDelete
  2. Good job Joey,

    Did the class workout Tuesday Morning, Hoping to do the rest of this stuff today (Wed)

    Class WOD - 9:30
    3 Rounds
    8 Split Snatches
    7 bar MU
    run 400

    ReplyDelete
  3. Snatch - 8 x 1 @ 105#
    C&J - 5 x 1 @ 125#
    EMOTM - Shoulder Touches/Push Press 29 to 15 shoulder touches per round and 105# on PP.

    Goat/Engine:
    500 M Row - 1:44 (PR)
    Rest
    6 Min AMRAP
    2 rounds + 12 TTB. I was awful and those KB cleans!

    Class Wod:
    50 burpees/20 FS @ 145#/ 50 Burpees
    9:36

    ReplyDelete
  4. Oly Strength
    1. 15 minutes to find 1 RM OHS-290, had 300 overhead and lost on way down.

    Goat and Engine WOD
    500 meter row (sprint and record time for later)-1:31
    1 minute rest
    AMRAP in 6 minutes of:
    5 HSPU
    5 Double KB Squat Clean Thruster, 53/35
    15 TTB
    3 Rounds + 5 hspus-TTB sucked today

    HBBS PR-530

    WOD:

    3 Rounds for Time...
    8 Split Snatch (115/75)
    7 Bar Muscle Ups
    400 M Run

    9:04

    ReplyDelete