Swim Test

Swim test for Ocean Rescue Team

500m

8:08 (7 seconds slower than last year, but this was the first time I have swam in a long time)

Station WOD

3 Attempts at Max HSPU

4, 3, 3

For Time

100 Thrusters at 55#

100 Situps

Run 350m

100 Pushups

100 Squats

Run 350m

Time 23:54

Deadlifts

Deadlift 5-5-5

245-275-300 (PR)

First two sets were regular grip, last set was mixed grip. The last two on the 300# attempt were ugly, but got um up!

WOD

AMRAP in 15 min

5 DL at 225#

10 Burpees

200m Run

7 Rounds + 5 DL + 10 Burpees + 100m Run

Catch Up

Yesterday

The WOD was max Clean and Jerk. I had some major flexibility issues and just worked on the jerk. I got 170.

Today

"Tabata This"

Tabata Pullups, pushups, situps, squats

9-8-12-14 Total of 43

Station WOD

Yesterday

Deadlift

5-5-5

215-235-245

For Time

Double Unders 32-16-8-4

Burpees 16-8-4-2

3:05

Some Tabata

Tabata Pushups

22-17-11-8-7-7-7-7

Tabata Situps

12-13-12-10-10-10-10-11

Tuesday and Wednesday

Tuesday

Clean Pulls

2-2-2-2-2

155-155-185-185-195

The Rx'd WOD was Power Cleans but my left hand was giving me trouble.

Worked on Muscle Ups

-Strict with full locked out Max was 3

-L-sit muscle ups max was 2/3 (l sit form was a little sketchy)

Wednesday

Beach WOD with a friend who is preparing for BUDS.

Basically a lot of pushups, situps, squats, russian twists, overhead walking lunges with paddle for about an hour. We did this in the pouring rain with long pants, boots, and long sleeve t-shirts. We will be going for a run this evening. Will post time/distance.