4 WODS - 20 MIN APART - STARTING AT 1PM!

WOD 1- "AMANDA HUGNKISS"

9...6...3 of:

Muscle Ups

Power Snatch...135#'s

OHS...135#'s

MY Time:5:16 - 1st rd forgot to do ohs walked to the rings had to resnatch and then start my ohs.

WOD 2- "SHITZ N GIGGLES"

7 Rounds of:

7 SDLHP...115#'s

7 HSPU'S

7 Chest to Bar Pull Ups

7 Push Press...115#'s

MY TIME: 10:02

WOD 3- "EPIC THROWDOWN GONE BAD"

(done like FGB... except not)

3 Rounds of:

1min Double Unders COUNT AS .5

1min Calorie Row

1min Wall Balls...20#'s 10ft

1min Burpees

1min Knees to Elbows

1min KB Swings...70#'s

1min Box Jumps...20"

1min Rest

MY REPS - 440

WOD 4- "IN GOD WE THRUST"

(immediately following WOD 3)

2min to find 1 RM Thruster

WEIGHT = 185 tried 205 big time fail was so tired.

OLYMPIC CERT!!

NO WODS TODAY BUT HOW BOUT 6 HOURS OF PVC PIPE WORK!
- LEARNED A BUNCH OF AWESOME STUFF AT THE CERT TODAY HOPEFULLY JACKS UP MY SNATCH AND CLEAN AND JERK!

3 WODS @ CROSSFIT STEELE CREEK

WOD#1
AMRAP 15 MIN
50 BURPEE BUY IN
THEN
5 PUSH PRESS - 135
7 PULLUPS
9 KB SWINGS - 1.5 POOD

MY ROUNDS - 10+7

WOD#2- W THE TRAINERS
9-7-5
MUSCLE UPS
SQUAT CLEANS - 185

MY TIME - 6:35

WOD #3


2 MIN MAX DOUBLE UNDERS

MY SCORE - 212 DOUBLE UNDERS

- FACILITY IS AWESOME AND THE TRAINERS ARE GREAT HERE.  HAD ALOT OF FUN.

OLYMPIC LIFTING CERTIFICATION IN ATLANTA

WILL TRY AND UPDATE THE BLOG AT NIGHT.
IM WORKING OUT AT MALLARD CREEK HIGH SCHOOL WITH ONE OF MY BEST BUDDIES BEN. WE ARE WORKING OUT AT MY OLD SCHOOL I TAUGHT AT FOR 3 YEARS TODAY AND THEN TOMORROW WORKING OUT AT CROSSFIT STEELE CREEEK IN S. CHARLOTTE THEN HEADING TO ATLANTA W BRIAN.

here is one from 2 days ago!

2x strength/2 wods

STRENGTH + NYRX2
3X3 - SNATCH BALANCE - 135-185-205(F)
5X1 - SNATCH - 135-155-165-175-180 - 185X2(FX2)

WOD#1
AGAIN FASTER #14
 KB SWING(2 POOD) /THRUSTER (95LBS) LADDER
AMRAP 8 MIN - 1+1, 2+2...ETC
- HAVE TO GET 9 ROUND TO QUALIFY FOR NEXT WOD

MY ROUNDS = 10+5 - HORRIBLE TIME TRIED TO PACE THE FIRST FEW ROUNDS TO MUCH.  GONNA DO AGAIN TM AND TRY TO BLOW OUT THE FIRST 6 AND THEN PACE.

WOD#2
5 ROUNDS
50 FT OH WALKING LNGES - 45LBS
21 BURPEES

MY TIME =10:51

STRENGTH/3 WODS

STRENTH + NYR
5X1 - CLEAN AND JERKS - 225LBS
RD 1 - COMPLETE
RD2 - COMPLETE
RD 3 - COMPLETE
RD 4 - COMPLETE DROPPED TO A KNEE BUT FINISHED
RD 5 - COMPLETE!


WOD #1
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps


MY TIME - 14:52 VIDEO TO FOLLOW
- TOUGH WOD.  I THINK FROM THE WALL CLIMBS, AND MUSCLE UPS FROM YESTERDAY AND THE HSPU FROM 2 DAYS AGO MY SHOULDERS WERE SUPER TIRED.  I USUALLY CAN BUST A LOT MORE HSPU OUT.  
- BEEN FOLLOWING PALEO DIET FPR 8 DAYS STRICT EXCEPT I HAD 2 DAYS OF PEANUT BUTTER.  GONNA LAY OFF THAT NOW HAVE BEEN FEELING GREAT BUT THINK THAT MADE ME KIND OF SLUGGISH.


WOD #2
 3 sets of: 
30 seconds on (30, 25, 20, 15, 10, 5 seconds off).  
Start with treadmill at 7% incline and decrease by 1% each interval. 
Rest 2 mins between rounds.


my score - completed 2 rounds was struggling on this.  Did at 10mph each round.


WOD#3
BUY IN - 500M ROW
THEN
3 ROUNDS
8 ROPE CLIMBS
25 HAND RELEASE PUSHUPS


MY TIME - 7:41

STRENGTH/3 WODS

STRENGTH+NYR
5X3 - FRONT SQUATS - ALL SETS DONE WITH 245LBS
NYR - 10%INCLINE @ 7.5MPH UP TO 7.6 TOMORROW - 400M

WOD#1
"AMANDA"
9-7-5
MUSCLE UPS
SQUAT SNATCH - 135

MY TIME - 5:23 - LOST TO MY PR BY ALMOST 25 SECONDS???? DONT KNOW HO THAT HAPPENED. NOT HAPPY WITH THAT. LAST TIME DID IT WITH METAL PLATES?
- UPDATE HA I KNOW WHAT HAPPEND I DID THIS AT A GLOBO GYM AND DID MY MUSCLEUPS ON A PULLUP BAR.

WOD#2
5 ROUNDS
10 WALL CLIMBS
10 T2B
20 BOX JUMPS

MY TIME - 13:41

WOD#3
MAX REPS PULLUPSW WEIGTED VESTS
RD 1 W 85 LBS - 8
RD 2 - 110LBS - 6
RD 3 - 120 - 3
RD 4 - 135 - 1