WHY DOES MY ANKLE HURT.
All my favorite ladies showed up today. It was awesome.

Thursday, August 15th 2013
10:00am
WOD
WORK REST INTERVALS.

A)5 minutes
600m Run and then max kettebell swings @ 1.5pood ( 53lbs )

5 minute rest

B)5 minute AMRAP
5 pullups
15 airsquats

5 minute rest

C)5 minutes
600m Run and then max kettlebell swings @ 1.5pood ( 53lbs)

5 minute rest

D)5 minute AMRAP
10 Hand raise pushups
10 box jumps @ 24'

45kb swings, 7 rounds and 8 squats, 38kb swings and 8 rounds 2 pushups.

Not overly diffcult, but sprint intervals like this are awesome.

This post was edited by BoneYard on Aug 15 2013 11:50am

By far the hardest workout i've done to date. Adding in the fact i could barely walk this morning it was horrible but awesome.

Friday, August 16th 2013
10:00am
WOD
The Devil's Playground

6 rounds 115lbs for all.
6 Deadlifts
6 Power cleans
6 Push press
1 Rope Climb
6 Clean and Jerk
6 Power Snatch
6 Overhead squats

For time.
38:21. I used 115lbs for all. Even at that light weight this sucked.

Gotta stop doing these hero wods... Fucking horrible.

Sunday August 18th 2013
3:30pm
WOD

I forget the name but let's just call it suck town.

10 rounds
150m run
7 Chest to bar pullups
7 Front Squats @ 135lbs
7 Handstand Pushups

32:49. Ugh..

I can't understand that they use fixed weights. What if you simply can't do handstand push ups?

Scale it. Everything we do can be scaled. Do a handstand and do a slow negative, or do a handstand pushup but use a kip to help with momentum, or Kneel on a 24' box and do handstand pushups off the ground ( This is scaled for most women)

Also most of the workout's i do are hero wods, they are a lot more ridiculous than the average workout, usually with movements most casual's can't do to full scale. So just scale it down until it's manageable ( But still difficult)

This post was edited by BoneYard on Aug 18 2013 06:13pm

Ohhh, I get it I get it. Nice

Actually it's pretty similar to the trainings I used to do during summer last year and the year before last, circuits with time, usually with compounds.

This post was edited by ThomasPaine on Aug 18 2013 06:16pm

Seems like your doing a lot of really long WODs brah. You gotta mix it up! Work on strength/technique more on some days with a short WOD then save the big/LNG ones for once or twice a week.

I do strength/technique at night and usually don't post it. I have a back adhesion at the moment so heavy heavy lifting is pretty limited until i get it worked out

Tuesady, August 20th 2013
3:00pm
WOD

Light stretching and movements

3 rounds
30 Kettlebell Front squats, 2 kb's @ 36lbs in the front rack position
30 Pull ups
10 Single arm Kettlebell snatches @ 53lbs
10 strict pullups

13:25

Then did some sled pull/drags in the parking lot in the sun.. 95lbs on the sled. This was rough, the sun makes it so much worse, got kinda light headed

This post was edited by BoneYard on Aug 20 2013 04:29pm

Tuesday, August 20th 2013
7:00pm
No WOD

Just went in and did some squats. Front and back
Worked up to 245lb front squats, felt my chest dipping to much so i quit there.

Then did 2otmem back squats increasing in increments up to 315 then dropped back to 275 for 2 otmem for 10 or so minutes. Felt good.

Wednesday, August 21st 2013
8:00am
WOD
Warmup and stretching

5 rounds
3 Minute AMRAP, 1 minute rest between rounds
3 power cleans @ 155lbs
6 pushups
9 knee's to elbows.

Round scores went 3, 3, 3 and 1 clean, 3 and 2, and 3 and 3. Did more work on my last round than my first. The cleans really helped stretch my back out, weight felt good.

This post was edited by BoneYard on Aug 21 2013 10:47am