French Fries with Pepper Blog

Warm-Up:

Ran to class.  Indian sprints w/ wall ball toss.  Stretching.

Deadlift 3 x 3:

[75 x 5, 105 x 3, 125 x 3, 140 x 3]

150 x 3 x 3

Accessory WOD:

Alternating rounds of:

• 2:00 Max Double Unders (81)
• 2:00 Max Sit-Ups (52)
• 1:30 Max Double Unders (51)
• 1:30 Max Sit-Ups (35)
• 1:00 Max Double Unders (34)
• 1:00 Max Sit-Up (25)
• 0:30 Max Double Unders (23)
• 0:30 Max Sit-Ups (22)

Total Double-Unders: 189

Total Sit-Ups: 134

Total: 323

Warm-Up:

Ran to class.  Jump rope.  DROMs.

The Bear 5 x 7:

1 bear rep is:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

[33 x 5]

43, 48, 53, 58, 60

Warm-Up:

Biked to Red Hook track.  DROMs.  Line drills.  400m jog.

4 Attempts at 400m Run:

1:29, 1:34, 1:29, 1:34.5

Warm-Up:

Biked to class.  3 minutes on the erg at 20 s/m.

Bar Dips

3 attempts at max reps.

[5] 11, 8, 9

100 Burpees for time

10:56

Warm-Up:

Biked to class.  DROMs.  3 minute row @ 18 s/m = 621 meters & 2:24 avg pace.

Deadlift  3 x3:

[65 x 3, 95 x 3, 115 x 3, 135 x 3]

145 x 3 x 3

Accessory WOD:

10-9-8-7-6-5-4-3-2-1 of:

• kettlebell swings (24kg)
• sit-ups

4:32.  First time working with 24kg.  Wasn’t so bad.  Russian style.

Warm-Up:

Biked to class (from donut plant!)  Not for time warm-up:

• Run 400 meters
• 3 rounds of:
  • 10 butterfly things
  • 9 push-ups
  • 12 kettle bell swings @ 16kg
• Run 400 meters

Jackie

• Row 1000 meters
• 50 barbell thrusters @ 45lbs
• 30 pull-ups

12:33.  Thrusters were hardest, but 45lbs was do-able.  Broke most thrusters into groups of 5, putting the bar down between each set.  Next time, break up into 10 or do not put bar down.  Pull-ups also broken into 5s, but much easier than thrusters w/ less rest between sets.

Used 10lb ball for 10′ target.  4:35.   (Previous attempt was 14lb ball at 8′ target in 5:25.)

Warm-Up:

Ran to class.  1/3 Jerry (Run 1/3 mile, Row 666 meters, Run 1/3 mile).

WOD:

4 Rounds NFT of:

• 20 Kettlebell Swings (16kg)
• 10 High Box Jumps (24″)
• 10 Push-ups or Ring Push-Ups
• 5 Strict Pull-Ups or L-Pull-ups (white band)

1st round was 22″ box.  24″ was very daunting, but I got it for the last 3 rounds.

11 minute row:

Stroke-Rate Pyramid

• 3 min. at 18-20 S/M
• 2 min. at 24-26 S/M
• 1 min. at 28-32 S/M
• 2 min. at 24-26 S/M
• 3 min. at 18-20 S/M

Total meters: 2198

Skill work:

Sumo deadlift highpull

Accessory work:

Maximum Zercher keg hold @ 50lbs

1:10

Warm-Up:

Ran to class.  Ran around block.

Back Squat:

65% of 1RM x 5 x 3

[45 x 5, 65 x 5, 90 x 5]

110 x 5 x 3

Accessory WOD:

4 rounds, not for time, of:

• 10 GHD hip extensions
• :35 plank
• 10 knees to elbows

Cool Down:

Ran home.