8 x 250m Row; 1 minute rest between efforts

1: 58.0 | 5: 59.7
2: 56.5 | 6: 57.4
3: 57.1 | 7: 55.8
4: 56.6 | 8: 56.4

Total Time: 7:37.6

Today's focus is executing a 2000m race plan at high intensity. This should not be an all out 250m max row, but rather a calculated effort at a split close to what you think your current 2000m split would be. The goal is to pull the lowest split possible, consistently through all 8 intervals.

Complete 10 rounds:
3 Hang Cleans @ 135lbs
10 Evil Wheels

A: Front Squat 2-2-2-2-2-2-2
155-165-185-195-205-215-225lbs

B: Tabata Squats
20-18-17-17-15-16-14-16 reps

immediately into,

C: 400m Run For Time
1:52

Note: Run was done around perimeter of Y building. Roughly 400 meters.

A: 21-15-9 reps of:
T2B
Hang Snatches, 65#

B: Flexibility
4x0:20 Box Shoulder Stretch

C: Static Shaping
3x0:30 Arch Hold w/ 4lb PVC
3x0:30 Hollow Hold w/ 4lb PVC

Eight Rounds:

7 Box Jumps @ 24"
5 Push Presses @ 95lbs
3 Front Squats @ 95lbs

Workout done at No Excuses.

10:00 Minute AMRAP:

DB Snatches @ 40lbs (alternate arms every 20 reps)

-then (no rest)-

10:00 Row for distance

A: 120 reps
B: 1951 meters

Notes: This week was pull, pull, pull all week long. I was smoked by the time I got onto the rower. 10 minutes were broken multiple times to shake out my arms.

Finished up with 50 Hollow Rocks holding 4lbs PVC overhead

For Time: (12 minute time cap)

1-10 Hang Cleans @ 95lbs
10-1 Ball Slams @ 25lbs
 
9:14

A: 3x5 Weighted Pistols @ 25lbs

B: 6 RFT:
135lb Front Squats, 3 Reps
24" Box Jumps, 6 Reps

Must clean bar from the ground.

C: 1:00 Each Of:
Hollow Hold w/PVC overhead
Arch Hold w/PVC overhead

“Randy”
65-pound Power Snatch, 75 reps for time.

Note: As Rx'd is 75-pound, workout done at No Excuses. Used 65-pound due to availability.

For Time:
200 Jump Ropes
95-lb Front Squats, 21 reps
95-lb Push Press, 21 reps
200 Jump Ropes
95-lb Front Squats, 15 reps
95-lb Push Press, 15 reps
200 Jump Ropes
95-lb Front Squats, 9 reps
95-lb Push Press, 9 reps

Note: Mainsite WOD FRIDAY 141010. Porch Scaling.

"Grace"

30 Clean & Jerks, 115#

3:32 PR!

EMOM for 15 minutes:

12 Calorie Row
8 Snatches @ 95lbs
90 Singles

*Alternate each movement each minute.

50 Lateral Burpees
50 Weighted Pistols, hold 15 KB

Note: Lateral jump over hurdle - 16-18". Used trash can at YMCA.

Shoulder Press 4-3-2-1
Push Press 4-3-2-1
Push Jerk 4-3-2-1

SP: 115-130-140-150lbs (PR)
PP: 150-165-185-195lbs (Matched PR)
PJ: 165-185-195-210lbs (PR)

Note: Compare to 100214

Conditioning

Complete 5 rounds:
25 lbs Overhead Walking Lunge – 20 reps (10 RT/ 10 LT)
Sprint 200 yards

Notes:
*Workout at Springer Track
*Rest 3 minutes between rounds. (Walk back to Slam Ball)
*Use a 25lb slam ball for overhead walking lunges.
*Back knee has to touch the ground to count as a rep.
*As Rx'd is 45lb plate and 30 lunges per round. 

10 RDS:

115 Pound Hang Power Clean, 3 reps
20" Box Jumps, 6 reps
Hollow Rocks, 9 reps

Note: Workout was done at No Excuses.

A: Strength
Pack - Main-site WOD 10/11/14
10:00 cap - snatches
10 @ 75#
10 @ 95#
10 @ 115#
10 @ 135#
10 @ 155#
Max reps @ 185#/125#

Completed (32) reps. Failed a few times on 135#, no surprise as my PR is 140#. 

B: Flexibility
4×0:20 Thoracic Spine Barbell Stretch + 10 Immediate PVC Raises

C: Static Shaping
3×0:30 Chin to Toes HS Hold + 10 HS Shoulder Taps

3RDS:
20 GHD Situps
20 HS Shoulder Taps (should have been 40; erred on rep count)
20 OWLS; 35lb plate overhead

2x0:30 Hollow Hold (hold 3lbs PVC above head) 

Messed up rep scheme. Blew through WOD unbroken. Should have used 45lbs plate for lunges. Consider 5 rounds next attempt.

"Angry Kelly"

3 RFT:
400m Run (outside; around the Y)
30 Box Jumps  20" box (small plyo box with 2 45lb plate stacked)
30 Ball Slams @ 20lbs

A: Hang Snatches
4-4-4-4-4 @ 115lbs
3-3-3-3-3 @ 125lbs
Note: EMOM 10 minutes. Straight run through from 115-125lbs

B: 500m Row
1:51

C: 50 Hollow Rocks

A: On the minute for 5 minutes, perform:
(2) Push Jerks at 70% of max
then,
B: Hang Squat Clean 2-2-2-2-2

A: 145lbs
B: 145-155-165-170-175lbs

A: EMOM 20, Alternating Movements
Odd: 4 Back Squats @ 185lbs
Even: 6 HSPUS

- Rest 5 Minutes -

B:Metcon (Time)
300m Row
15 KB Swings @ 35lbs
20 Burpees
15 KB Swings @ 35lbs
300m Row

Note: This should be an all-out sprint.

7:14

Four rounds of:
5 x 0:45 Chin To Toes Handstand Hold
then,
Front Squat
3-3-3-3-3
then,
Tabata Ball Slams

A: 1:15 rest between efforts
B: 115-135-155-165-170lbs; must clean from ground
C: 20lbs

10 rounds, each for time of:
Row 250 meters
Rest 2 minutes

1: 55.6 | 6: 54.4
2: 52.9 | 7: 55.3
3: 55.7 | 8: 56.3
4: 55.7 | 9: 55.1
5: 56.0 | 10: 54.0

Total Time: 9:11.0
Total  Distance: 2500 meters
1:50.2/500 meters average pace

Shoulder Press 4-3-2-1
Push Press 4-3-2-1
Push Jerk 4-3-2-1

SP: 115-125-130-140lbs
PP: 155-165-175-180lbs
PJ: 175-185-195-205lbs (PR)

40 Hollow Rocks
40 Arch Rocks
40 Evil Wheels

Metcon (AMRAP – Rounds and Reps)

7 Minute Ascending Ladder
2,4,6,8….
Deadlift (185lbs)
HSPU
Rest 5 Min
7 Minute Ascending Ladder
2,4,6,8….
Hang Cleans (135lbs)
Pistols
*On the pistols each leg will be considered a rep.

A: 10(s) + 1 deadlift
B: 10(s)