Daily WOD's 8/15-8/20

8/15/2010
This would officially be the last workout "the office garage" before I had to pack everything up and move out. My friends Michael Foster and John Ratley traveled up to share this WOD with me. I was quite nervous after listening to John's description of the pain he went through the first time he had done this workout. The high rep # was also playing with my head. However i devised a strategy to follow to keep me on pace throughout the reps to keep me from resting to long. I chose to do 3 sets of 10-8-6 reps, and that would equal 72, so do 3 more and that'd be it.
"Randy"
75lb power snatch x 75 reps
Korey: 6:27
Michael Foster: 6:50
John Ratley: 7:20

My strategy worked well, I did the first 3 reps, sat the bar down, took a breath, then got into my three sets of 10-8-6 and never spent much time with the bar on the ground. Michael and John both said they were pretty much doing as many as possible at the beginning then sets of 5's. It proved that strategy helped.


8/16/2010
7 rounds of
7kb swings (2pood)
7sumo DL high pull (2pood)
100 yard shuttle run on a 20 yd track

Did this at my work with 1 other guy.
7:11

8/17/2010
A.M.
In the morning i did a workout with a client of mine but we didnt keep distance totals.
15 rounds of sprint 20 seconds, walk 40 seconds.

P.M.
5 rounds
5OHS @ 115
5 L-pullups
3:46

Did this at my work with one other guy. Very quick workout. Snatched the bar to get every set started.

8/19/2010
Push Jerk: 3-3-3-3-3
95/115/135/155/155
immediately after
"Elizabeth"
21-15-9
135lb squat clean
Ring Dips
14:45

My friend Daniel E. gave my this workout, said he had did it a few days before in 8:39 and to be honest the workout itsself scared the shit out of me thinking about it,.. i doubted even breaking 10 minutes..and i didnt, not even close. Did this workout by myself at my work.


8/20/2010
Bench Press with 95lbs + smallest jump stretch bands
3-3-3-3-3-3 with 30 seconds of rest between each set

immediately after
(my first workout from the OPT blog..(optimum performance training)which i'm going to be following as best as possible from now on.
15 pullups
row 250m
10 burpees
row 250
15 pullups
row 250
10 burpees

6:00 did all the pullups and burpees unbroken, the row really got to me, felt slow on it. Did this workout by myself at my work.

Then in the afternoon I was going to do another workout off of the OPT blog which called for "trying to get 300 calories on the AirDyne bicycle in 10 minutes" but the airdynes at shannons apartment were both broke, so instead i just rowed for 10 minutes. My rower doesnt count distance so i have to estimate according to strokes, and i estimated about 2,200meters in 10:00. Thought this would feel like it was gonna take forever...put on some lil wayne radio on Pandora and it was over in no time!


8/20/2010
During work on saturday i did the class WOD with 5 other people, in heats of 2.
"SQT"
(i used 100lbs, 95 is prescribed)
3 rounds
95lbs ground to overhead x 10
100 yd shuttle run @ 50yd lengths

4:15

2+ hrs later i worked on some core stuff.
3 sets NFT (not for time)
20 GHD situps
5 each side, KB Overhead Side toe touches opposite hand
max L-sit (00:30, 00:19, 00:12)