12-29-14

OFF

12-27-14

Easy 20 m row

4028m 2:28.9 avg 500 pace

20 min AMRAP

20 Thruster 95#

20 Pull Up

20 Burpees

(try for 5s on thrusters, 5s pull ups, non-stop & steady on burpee)

Did not do this. Getting over being sick and just starting to be able to eat. Rowed instead.  Felt good to get out of house and move around. 

12-23-14 to 12-26-14

Sick, rested up. did not complete this

23-Dec

OFF

24-Dec

A. Squat Clean & Jerk. 135#. 8 singles. rest 90 secs.

+

EMOM for 20 min

Odd- 8 CTB

Even- 8 Ring Dip

25-Dec

OFF

26-Dec

4 rounds for time

1000m row

15 Power Snatch 55#

60 Double Unders

12-22-14

AM

A. Snatch Grip DL @ 41x1.  5, 3, 1, 5, 3, 1. 2 min rest.

185, 205, 210, 195, 205, 215.

B. Behind the Neck Shoulder Press.  3, 3, 3, 2, 2, 1. 2 min rest.

75, 76, 76, 80, 81, 85

C. Weighted vest Pull Up Hold on rings. Accumulate 3 mins.

With +50# vmax vest. 30sx2, 20sx3, 15sx4.   These were really tough

PM

500m row @ 85%

2 min rest

x8

Felt pretty icky all day, def not 100% going into this, started 5th row a little late which accounted for longer split time 

12-16-14

A. Squat clean n jerk 130. 10 singles. 75s rest btwn.

Failed rep #9

+

Emom for 20

Odd- 7 ctb

Even- 7 rd

All unb. Pretty easy whole 20 min approx 12s for CTB and 15s for RD.

12-17-14

AM

A. TnG Power Snatch. Build to a 3rm.

95#, 100#x2

B. HPC. 4 on the min for 12 min. 115+

115x4, 120x5, 125x3

+

8 min AMRAP

1-2-3-4-5-6-7-8....etc

Power Snatch 75#

Burpee Box Jump 20"

8 PS / 1 BBJ = 65 reps, 1-5 unb PS

PM

1000m row

25 double unders

750m row

50 double unders

500m row

75 double unders

250m row

100 double unders

16:03 personal best and improvement from last time. DUs still difficult with tightness in back. 

12-20-14

A. Power Clean x3 / Hang Power Clean from Below Knee x2 / Hang Power Clean from Mid Thigh x1. Build to a max

115.   Took this kinda easy, worked up to what went up easy without any pulling on back

+

5 Rounds for Time

350m Row

7 Deadlift 185#

Did DL at 125.  Was able to keep perfect form and load up hamstrings good without any discomfort. 1:18.6 / 1:21.5 / 1:25.5 / 1:24.8 / 1:24.3

+

20 min easy row

4,220m 2:22.1 avg pace

12-19-14

AM

A. Strict HSPU. 10 Doubles to max depth, 1 abmat max. rest as needed between sets.

10 doubles, 5 singles to abmat

B. HSPU Negatives. 20 slow & controlled, maybe try weight vest.. slow through the middle

On blk paralettes with ab mat, no vest.

+

EMOM for 18 min

Min 1- 2 MU

Min 2- 6 Thruster 95#

Min 3- 10 Box Jump 20"

All MU and thrusters unb. 

PM

50 Shoulder to Overhead 115#

*7 Unbroken toes to bar every break

13:29

Broken up into 7, 7, 6, 7, 5, 6, 4, f, 5, 3.  115 felt tough on my back overhead, felt like that was a limiting factor with how I was breaking up sets

12-15-14

AM

A. Snatch Grip DL @ 41x1.  6, 4, 2, 6, 4, 2. 2 min rest

175, 195, 205, 185, 200, 210

B. Behind the Neck Shoulder Press.  3, 3, 3, 1, 1, 1. 2 min rest.

75, 80, 80x1, 75x3, 80, 81, 80

C. Weighted vest Pull Up Hold on rings. Accumulate 2 mins.

Used black vmax vest +50#. 20sx3, 15sx2, 10sx3.

PM

500m row @ 85%

2 min rest

x7

12-13-14

12-12-14

AM
A. MU. 1 every 45 seconds.  x 12

B. HSPU. 10 doubles to max depth that allows for doubles... 1 abmat max. rest as needed.

10 doubles, 4 singles to abmat.

C. Deficit HPSU negatives. As slow as possible, as deep as possible where you can control it the entire way.  20 reps not for time.

Used black paralleled with ab mat in between

D. 350m row for time

1:06.1 *personal best*

PM

14.2

129 reps *personal best.  Finished Ed 1 around 2 min. In the past this has been usually around 2:30.  Finished rd 2 at  5:38. Got 13 reps of OHS into 2rd of the 14s.

12-10-14

AM

A. PS x 1 / HPS below knee x2 / HPS mid thigh x 1. 2 min rest. x5

85, 85, 90, 90, 95. 95 needs more work on catching with head already thru. 

B. hang power clean. 5 on the min. 105-115 x 10

110x5, 115x5

+

15 min amrap

30 shoulder taps

30 sec L-sit

4 rounds +10.  All shoulder taps UNB.  L-sits done in 10s.

PM

Row 5k

19:58.4 *personal best*

1:59.8 avg pace

12-09-14

A. Squat clean n jerk. 125.  10 Singles. 90 sec rest.

Did 5 PJ & 5 SJ.

+

Emom x18

Odd 6 CTB

Even 6 Ring dips, kipping ok

All Unb. CTB approx 10-12s, Ring Dips approx 12-15s.  Started to get difficult around min 13.

12-06-14 to 12-08-14

12-06
A. Squat Clean. 5RM. (125#)
+
3 RFT:
10 Squat Snatch 65#
10 BBJ 30"

10:22

All Sq Sn in 5s.  Mised rep 9 of 3rd round of BBJ.

12-08
OFF

12-05-14

AM

A. MU. AMRAP in 15 minutes. no box. 17 reps.  misses on reps 16 and 17, all singles. had more difficulty with these than i have lately, maybe over thinking the technique too much again?  right arm is lagging a little, just need a little extra turnover on that right wrist.

B. Bent Over Row. 5x5. 2 min rest. (105, 115, 120, 120, 120)

+

14 min AMRAP

3 strict press "tough"

3 L Pull Up
11 rounds + 3 reps.  used 75# for SP. L pullups are getting better, still all singles...  need to swing feet up into L position but once there then i will start the pullup

PM

30 sec kipping pull up (16, 16, 16, 16, 15, 14) all unbroken

30 sec burpee (8, 8, 8, 7, 7, 7)

30 sec double under (13, 8, 32, 25, 31, 33)

90 sec rest

x6
was having lots of difficulty getting the rope going for DUs, almost like i forgot how to jump.  left side back still little tight after heavy PCs on wed..... can feel that i'm just super stiff trying to jump)

12-03-14

 AM
A. PC Max. (150#)
B. 8 min max PC w 90% A. (36 reps @ 135) 18 reps at 4 min mark, 2 misses (13, 37)

PM
Open WOD 14.1
10 min AMRAP:
30 DU
15 PS 55#

6 rds + 33 (303 reps)  double unders still kinda sucked even though i got almost 1 full round more than when I did it in the opens.

12-02-14

A. Squat snatch. 8 total attempts @ 95# +.  rest as needed. (95, 100x2, 105f, 100, 105x2, 110PS)

B. 1 1/4 Back Squat. 5, 5, 5, 3, 3, 3. 3 min rest. (150, 155, 160, 165, 170, 175)

C. Karen 6:09
Warmup: 50 DUs unb x3. Snatches...  hit 110 pretty cleanly but in power position, this is a PR.   Karen broke up by 50, 25, 25, 25, 10, 15.  legs felt fantastic, arms were starting to fatigue which impacted switching to smaller sets of WBs.  very pleased with this though... actually really really happy, feel like this is a solid improvement in right direction

12-01-14

AM

A1. Wall Facing Shoulder Taps. AMRAP unbroken. 1 min rest.

A2. False Grip Supinated Pull Up Hold. Accumulate 45 sec. 2 min rest. x5

B. Ring Support Hold in Ext Rotation. Accumulate 3 mins.

C. Archer Pull Ups. Accumulate 30 reps.

Warmup: 50 DU unbroken x 3. Shoulder taps 50, 50, 50, 35, 25. false grip holds all unb.  ring support holds in sets of 30s

PM

20 min AMRAP:

50m Overhead Walk 95#

1 Legless Rope Climb

30 Second Hollow Rock
5 rounds + 50 m, finished 5th round at 17 min mark?

11-29-14

A. Power Snatch from below the knee. Build to a 2 rep max. (100#) no wrist wraps

B. Squat Clean x 3 / Front Squat x 3 / Hang Squat Clean x 3. Build to a Max. (125#)

C. OHS 75#. 75 for time (from floor). 7:31 (15, 10s...... 5)

11-28-14

AM

A. Muscle up. 10 for time. 5 min rest. X2 (6:41, 7:35)

B. Snatch grip DL. 3 reps x 4. 2 min rest. (175, 185, 195, 205)

+

12 min amrap

2 strict pull up 15#

2 strict hspu
11 rds + 3
rounds 1-7 then 9 and 10 were unb roken with HSPU.  used ab mat only

PM

30 sec kipping pull ups (15, 16, 16, 16, 16)

30 sec hand release push up (15, 13, 14, 14, 13)

30 sec airdyne (13, 11, 11, 13, 13)

90 sec rest

X5

11-26-14

AM

A. Tng PC. 4 otm x 10 (110x4, 115x2, 120x2, 125x2)

+

20 min amrap

20 PC n J 95#

20 toes to bar

20 burpee Bj 20"
2 rounds +39 
UPS man stopped by at the beginning during PCJ, broke T2B up in all sets of 5

PM

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

DL 185

GHD sit up
8:15
DLs were all unb. probably could have repped out the DL a little faster, but this is over a 2 min improvement from april when we last did this.

11-25-14

A. Squat snatch. 10 singles 90-95#. (90x6, 95f, 90x4)

B. 1 1/4 back squat. 5x5. 3 min rest. (135, 145, 150, 155, 160)

C. 200m oh walking lunge 45# bar. 15:00 25m sets

11-24-14

AM

A1. HS Hold facing Wall. 75 sec accumulation. 1 min rest. (unb)

A2. False Grip Sup. Grip Pull up Hold on Rings. 35 sec accumulation. 1 min rest.  (unb)
x5

B. Ring Support w/ ext rot. 150 sec accumulation. (30s sets)

C. Archer Pull Up. 20 reps (as perfect as possible) not for time. (10 per side)

PM

5 rounds for time

50m Front Rack Walk 125#

2 Rope Climbs
9:58

11-22-14

A. Hang squat clean. 15 rep max.
B. back squat 110#. 20 unbroken reps for time. 2 min rest. X4
C. Back extension. 100 for time.

11-21-14

AM
A. MU. 3 for time. 90s rest. x6 (40s, 41s, 1:10, 1:38, 1:28, 1:28)
B. Sn Grip DL. 5 reps (not TnG). 3 min rest. x3 (155, 165, 175)
+
10 min AMRAP:
3 strict pullup
3 strict rind dips
12 rounds

PM
100 Push Press 65#
1000m row
50 Bench Press 65#
500 m row
15:04
finished PP in 4 min, another 4 min for row, last 500m row was 1:56.  broke PP up 30, 20, 15, 10, ? 10, 10, 5

11-19-14

AM
A. Power clean. 1 tough rep every 30 secs x30. Butt back when catching. Don't go up in weight if you catch with vertical torso and elbows down. (125x3, 130x5, 135x22; 5 failures @135)
B. strict hspu. 1 rep every 30 sec x 4. 2 min rest. X3 (w abmat only)
120 DU max warmup
+
7 rounds:
7 deadlift 155
7 ctb pull up
11:02  switched to singles butterfly CTB on round 4 thru end


PM
2 rounds for time
25 kbs 1.5
25 burpees
5:30

11-18-14

A. FS. 3, 2, 1, 3, 2, 1 (155, 175x1, 175, 165, 170, 180f, 175) *PR

+

7 min AMRAP:
7 thrusters 65#
28 DU

6 rds + 15

11-17-14

AM
A1. HS hold facing wall. 60sec. 1 min rest.
A2. skin the cat. 6 reps. 1 min rest.
X5
B. Ring support ext rot. Accumulate 2 min.
C. Supinated false grip pull up hold. Accumulate 2 min.

PM
12 min amrap
Max distance farmers walk 2 pood per hand
*30 sec hollow body hold every break*
~400m (5 breaks)

11-15-14

A. Squat Clean x 1 / Hang Squat Clean x 5. Build to a max. 135#

B. OHS @ 33x1. 3-4 reps. 3 min rest. x4 (get deep) (65, 75, 80, 85)

C. Hang Squat Snatch 85#. AMRAP sets of 3 unbroken in 12 minutes. (back really sore and setup postition for these did not feel right...  skipped this)

11-14-14

AM
A. MU 2 for time. 90s rest. x7 (42s; 16s; 17s; 19s; 18s; 15s; 18s)  rounds 2-7 all 2s

B1. wtd pullup. 2-3 reps. 1 min rest (20, 22.5, 27.5, 32.5, 35x2)
B2. wtd ring dips. 1-2 reps. 2 min rest (15, 17.5, 22.5, 27.5, 30)
x5

+
15 min AMRAP:
5 DL 215#
5 ring pushup w ext rotation

11 rounds + 5

PM
20 burpees
30 PP 55#
40 DU
3 min rest
x4
(3:16; 3:00 DU unb; 3:31 DU unb; 3:21)

11-12-14

AM

A. PC Singles. 15 reps. 130-140. perfect hips/feet/elbows. (130x6, 135x7, 130x2)

B. Strict HSPU. 1 rep every 30 secs x 10. 2 min rest. x2 (10# plates on side of abmat)

+

2 rounds for time - 3:20

25 KBS 44#

50m Sled Push (+30#)

PM

3 rounds for time - 15:12

20 Power Snatch 65# (10, 5s.........)

20 Toes to Bar (7, 5, 4, 4, 5s......4, 1)

20 Calories Rowing (1:12, 1:12, 1:01)

rd 1 - 4:30, rd 2 - 5:30, rd 3 - 5:12

11-11-14

A. Squat Clean Thruster Cluster. 1.1.1.1.1. 30 seconds rest / 3 min rest. x5
(105, 115, 125, 130, 135x4)

B1. Jumping Back Squat 65#. 15 Unbroken Reps. 10 sec rest.
B2. Double Unders. 35 for time. 30 sec rest. (25s, 21s unb, 28s, 20s unb)
B3. Jump Switch Lunges. AMRAP in 20 sec. 10 sec rest. (14, 14, 15, 14)
B4. Double Unders. 35 for time. 2 min rest. (20s unb, 22s, 20s unb, 20s unb)
x4

11-10-14

AM
15 min easy row (3094m, 2:25.4 avg pace)
15 min easy run (1.5 mi, 9:59 avg pace)

PM
A. MU. work on doubles. 20 reps max (not happening today, major lagging right arm)
B. HS walk practice.

+
200m farmers walk 2 pood per hand (2:43, 100m/50m/50m)
50 burpees

5:59

11-08-14

A. 5RM TnG Squat Snatch (85#)

+
25 min AMRAP:
12 FS 115#
12 pullups
12 OHS 75#
12 Pullup

everything from floor.  this got heavy very quickly!!! think almost all pullups were unbroken??

11-07-14

A. MU. 3 for time. 2 min rest. x4. (1:28, 1:27, 1:19, 1:42)
first 8 very smooth, struggled a little with last 4 reps

B1. weighted pull up. underhand. 3-4. 1 min rest. (15, 17.5, 20, 22.5, 25)

B2. weighted dip on rings. 2-3. 2 min rest. (7.5, 10, 12.5, 15, 17.5)

x5

 

+

50-40-30-20-10

Double Unders (all unbroken)

10-8-6-4-2

DB Snatch 50#

8:26

11-05-14

AM
A. PC singles. 20 reps 125-135. Perfect hips/feet/elbows. (125x10, 130x6, 135x4)
B. strict hspu. 1 abmat. Amrap in 12 min. (21)

+
10-8-6-4-2
PC 95
Burpee over bar
4:38

PM
21 min AMRAP:
min 1: 14 cal row
min 2: 14 PP 65#
min 3: 7 TtB

11-04-14

A. FS Cluster. 1, 1, 1, 1, 1. 15s/3 min. x5 (125, 135, 150, 160, 170) *PR*

+
20 min AMRAP:
6 over Box Jump 20"
12 unb jumping back squat 70#
30 Double Under
300m run

5 rounds + 34

11-03-14

AM

A. Muscle Up. 10-15 not for time. (11)

B. Close Grip Bench Press. 3, 3, 2, 2, 1, 1. 3 min rest. (100, 105, 115, 120, 125, 130) *PR

C. CTB. 20 sets of 3 unbroken for time. (5:49)

 

PM

45s Row / 90s rest x6 

1:34.5 - 1:42.7 pace (238m, 229m, 227m, 220m, 218m, 219m)

11-01-14

30-20-10
DL 185#
Thrusters 95#
Burpee BJ 30"

30:44

10-31-14

AM
A. PC Ladder. start at 155# add 5# EMOM till failure
140, 2f, 145, 2f, 150 *PR

+
3 RFT
20 PS 75#
20 BJ over 20" (rebound)
12:22

PM
30 min AMRAP:
7 strict PU
7 strict RD
50 m each arm FW / WW 40# each arm

6 rds + 14

10-29-14

AM
"Diane"
21-15-19
DL 155#
HSPU
16:00 *PR*

+
2 MU

PM
18 min EMOM:
min 1: 200m run
min 2: 5 HPC "heavy" unb (115#)
min 3: 10 OHS 70# (unb, 1st rep Sq Sn)

10-28-14

15 min AMRAP:
10 KBS 1.5 pood
10 GHD
30 DUs

8 rounds + 10 reps
all DU unb except rounds 6 & 8
+
10 to 1 ladder
Burpees
T2B

7:12

L-Hang MU Practice from low rings

10-27-14

AM

• L-Hang MU Practice from low rings practice
• 12 MU singles false grip, minimal kipping
• 1 1/4 FS. 6x6. lighter load, bounce, fast up. (65, 75, 85, 105, 115, 125)
• Clean Pulls 85-115 (knee bend, heels, high pull)

PM
Row 45s / rest 90s x5
1138m total: 241m, 226m, 224m, 222m, 224m

10-26-14

CF-L1 Group Workout
8 min AMRAP:
8 Pushups
10 Med Ball Cleans 14#
12 Situps

??  7 rds +10???

10-25-14

3RFT:
15 Thrusters 65#
12 Burpees

4:59

3rd best time (and only missed 2nd by 1s of the ladies at the CF-L1 course)

10-24-14

Class WOD @ CF Vitality:
PC x1 / HSC x2 / PJ x3. work to max load (135#)
+
12-8-4
HSC 95#
C2B Pullups
HSPU (w abmat)

8:13

Really like the thinner pullup bar. Had no probs with multiple C2B.  For HSPU they had abmats down on floor for everyone, but I was able to do lots of consecutive reps and tried to focus on keeping hips off wall.  Here's how I broke up: 8&4 for HSC and C2B, 6/4/2 for HSPU first round.... 4&4 HSC and C2B and 4/2/2 HSPU 2nd round, 4s HSC and C2B, singles HSPU 3rd round.
Felt pretty good about it.

10-22-14

AM
2013 Regional Event 5:
21-15-9
Deadlift 205#
Box Jump 24" (full extension)

PM
Open 14.2
86 reps

10-21-14

EMOM x 15

min 1- 12 ghd sit up afap (26s, 25s, 26s, 30s, 26s)

min 2- 10 wall ball afap (20s, 20s, 20s, 21s, 20s)

min 3- 30 du afap (17s unb, 21s, 18s unb, 20s, 25s)

+

EMOM x 15

min 1- 12 kbs 1.5 afap (24s, 25s, 25s, 24s, 24s)

min 2- 6 burpee bj 20" afap (27s, 28s, 27s, 26s, 23s)

min 3- 20 walking lunges (30s, 28s, 28s, 28s, 26s)

10-20-14

AM
A. SC x2 / HSC x4. 2 min rest x5 (115, 120x4, 120, 120, 125x4)
B. 1 strict PU / 2 kipping PU / 3 CTB PU. x10
C. BP. 65#. AMRAP 60s. 60s rest. x4 (27, 18, 13, 14)

PM
A1. L-sit. Accumulate 3 min.
A2. Single Arm Static Hang (bar). Accumulate 2 min per arm
B. 800m FW / WW. 20-24 kg per hand.  (20kg)

10-18-14

2014 Regional WOD - Event 6 :
50 calorie Row
50 box jump overs 20"
50 DL 120#
50 WB (to 10')
50 ring dips
50 WB (to 10')
50 DL 120#
50 box jump overs 20"
50 calorie Row

303 reps within 21 min time cap
30:31 ish to complete entire WOD

about 7 reps behind JZ when he got off rower, around 10 from transition from BJ to DL, about 20 reps behind transition DL to WB, ring dips took 5 min to complete... mostly 2s and 3s.. then switched to quick singles

10-17-14

AM
HSPU Practice

+
For Time (from Floor):

30 Strict Press 75#
10 Strict Pullups
20 Push Press 105#
20 CTB Pullups
10 Push Jerk 125#
30 Pullups

28:17

PM
500 Double Unders for Time
*5 WBs to 12' every break or trip*

13:07
118, 29, 52, 42, 60, -, 48, 70, 14, 67

10-15-14

AM
A. Squat Snatch 95#+. 5 singles / attempts. 2 min rest. (95, 100f, 95, 95f, 95)

B. TnG HSS. 3 reps. x5 90s rest (75, 80, 85, 90, 95x2)

C. OHS @ 22x1. 6-8 reps.2 min rest. x5 (deep) (from floor) (65, 70, 75, 80, 85)

PM
A. PS. 3-4 reps OTM x10. 85#

B. DL. 125#. 20 for time. 90s rest. (27s, 26s, 26s)

+
30s AD @ 100% (approx 80-90 pedals)
2:30 rest
x5

10-14-14

15 min EMOM:
min 1: 10 PP 65# AFAP (14s, 13s, 13s, 13, 14s)
min 2: 8 TtB AFAP (14s, 16s, 13s, 12s, 13s)
min 3: 30 DUs AFAP (17s unb, 20s, 17s unb, 21s, 17s unb)

+
15 min EMOM:
min 1: 10 KBS 1.5 Pood AFAP (20s, 19s, 21s, 21s, 21s)
min 2: 8 Bar Facing Burpees AFAP (33s, 34s, 36s, 41s, 46s)
min 3: 10 GHD AFAP (24s, 28s, 28s, 33s, 35s)

10-12-14

Wodapalooza Qualifiers

10-08-14

AM
Skillwork: HS Hold, HSPU 2s / 4s, false grip hangs on rings 15s

PM
A. PC x1 / HPC x1. EMOM x10 (105 to 125)

B. 20 DL 185# for time. x3. rest 4 min (1:06, 58s, 1:04)

+
12 RFT
10 KBS 1.5 pood
10 cal row
10 WB to 12'

34:55

10-07-14

5 RFT
400m run
15 Burpee Box Jump Over 30"

25:12
+
10 min easy AD

10-06-14

AM
EMOM x10
Even: 30 DUs
Odd: 12 Thruster 65#
into
EMOM x10
Even: 30 DUs
Odd: 6 Thruster 100#

PM
A. HSPU practice freestanding with band

B. Neg MU 20-30 reps (20)

C1. Skin the Cat x6
C2. CtB Pullup x12
x5

10-04-14

10-03-14

AM
Sn / Ttb practice

105 PS - 3 singles (5 total)

cal row & burpee over row practice

PM
30/30 AD x20

10-01-14

AM
4RM PS (90#)
3 reps at 95#

+
"Diane"
21-15-9
Deadlifts 155
HSPU

19:26
for HSPU measured 9" to abmat logo & measured 14" to center of 25s on side of abmat.  splits for rounds: 9:54 after 21s, 16:19 after 9s........  for HSPU did 2s of 2 in the beginning otherwise all were singles

PM
A. 5 CTB OTM x10

+
10 min AMRAP
200m run w sandbag
10 BE

5 rds+ run + 6

09-30-14

3 sets MAX DUs (88, 82, 59)
15 min easy row (3371m / 2:13.4 avg)
3 sets MAX DUs (52, 69, 42)
15 min easy run (1.43 mi / 10:27 avg pace)
3 sets MAX DUs (105, 65, 43)
*used 1.3 oz rope*

+
10 min easy AD

09-29-14

AM
A1. Triple Under Practice
A2. HS Walk (6.5'x4 + 10')

B. Negative MU. 20-30 reps (20 reps)

C1. Skin the Cats. 5 reps
C2. Strict TtB. 10 reps
x5

PM
A. 1 1/4 BS. 5x5. 2 min rest (115, 125, 135, 145, 145)

B. FS@3030. 10 reps. 2 min rest. x3 (105, 110, 110)

C. FS w chains. 4 reps. 45s rest x12

+
15 easy AD

09-27-14 / 09-28-14

09-26-14

AM
A. Squat Snatch. 12 singles @ 95#. 2 misses max
10 reps completed.  missed reps 9 & 11

+
S2O Practice for 4RM
135 # felt easy, 3 PJ / 1 SJ

+
3PC / 3 HSC / 3 Thrusters @95#
DU practice

PM
AD 30/30 x 20

+
DU / PJ / SP Practice

09-24-14

AM
A. L-sit. Accum 2 min

B. Legless Rope Climbs. 8 reps.

C1. Russian Dips. 7 reps. 1 min rest
C2. L pullup. 6-8 reps. 1 min rest
x5

+
AD 15 min


PM
C&J. 5 singles @135#

+
"Grace"
30 C&J @95#
2:52

+
20 min run

09-23-14

Airdyne
5 min hard / 3 min easy
x5

these sucked working on digging deep and pushing thru the burn and making legs keep moving and moving faster as burnage gets more intense.  was definately working harder than last week

09-22-14

AM
A. Triple Under Practice. 5 min.
2!!!!! (both individually)

B. HS Walk Practice. 10 min
getting better at HS holds nd kicking up into alignment, little wobbly on walks this week, but could tell i was doing more of the work and JZ letting me fight thru wobblyness and trying to assist as little as possible.

C. Negative (rings n bar) muscle Up. 20 reps total.

D1. Negative Front Lever. 3 reps
D2. Hollow Rock amsap. 30 sec rest
D3. Arch Rock amsap. 30 sec rest.
x7
had to do hollow rocks as holds since my bum is still pretty bruised from SL deck squats




PM
A. Power Snatch. 1 every 20 sec x 30 reps. (85)

+
5 rounds
7 CTB Pull Up
21 unbroken Wall Ball

9:53

PS felt fabulous, prob the best the have, and felt like i could have gone on forever doing these.  All reps unbroken for 5RFT.  first 2 rounds finished around 3 min, however arms were very fatigued and had to wait before picking up for next set of WBs.

09-20-14

A. MU practice. 10 reps/attempts.

B. Deficit DL (3 mats) @ 31x1. 4-5. 3 min rest. x5 (175, 195, 205, 215, 225)

C. Shoulder Press. 5, 5, 3, 3. 3 min rest. (75, 80, 85(f), 75, 80)

D. Power Clean TnG. 5, 10, 15. 3 min rest. (115, 105, 95)

E. Pike HSPU on box. 30-50 reps. (tripod) (50 )on 24"

+
21-15-9
burpees
pull ups

5:30
21 unbroken pullups

09-19-14

AM
A. Squat Clean. 10 singles with 135. rest as needed.

B. Back Squat. 10, 8, 6, 4, 2, 10. 3 min rest. (145, 155, 165, 170, 175, 155)

C. Single Leg Deck Squats. 25 per leg... working on making them nice


PM
1000m row
25 double unders
750m row
50 double unders
500m row
75 double unders
250m row
100 double unders

17:19
tripped up a bit on the DUs, tried being aggressive on rowing. splits around 3:54; 3:00; 2:20; 1:51???? not sure these calculated correctly since i had programmed in "rest" in between intervals.

09-17-14

AM
A. Muscle Up Practice. 5 min.

B. L-Hang. Accumulate 120 sec

C1. Underhand grip bench press. 8-10. 1 min rest. (75, 75, 80, 85, 85)
C2. Bulgarian Pull Up. 6-8 reps. 1 min rest. (9s)
x5

+
15 min AD

PM
20 min AMRAP - 7 rds +5
5 c2b
5 s2o 115
10 ghd sit ups
10 back extensions

all C2B were unbroken except in round 4, did push jerk for S2O first 4 rounds, then these started to get heavy, had to switch to SJ and not all unbroken for last few rounds.

09-16-14

Airdyne
5 min hard / 5 min easy x4

09-15-14

AM

A. Triple Under Practice. 5 min

 

B. HS Walk Practice. 10 min

 

C. Single Arm Hang From Rings. AMSAP. 1 min rest between arms. x5 per arm

(R: 30s, 20s, 20s, 20s, 15s L: 20s, 20s, 15s, 15s, 22s)

 

D. Russian Dips. 30 reps.

 

E1. Hollow Rock. AMSAP unbroken. 30s rest (32s, 22s, 28s, 25s, 25s)

E2. Arch Rock. AMSAP unbroken. 30s rest (20s, 25s, 25s, 25s, 28s, 20s)

x6

PM

A. Hang Power Clean.  1 every 20 seconds x 10 min. let go of bar every rep... fast elbows. (125#)

 

B. Hang Squat Snatch. 5 reps. 2 min rest. x4 (75, 80, 85, 90x4, 90x4)

 

C. Thruster 45#. 50 for time. 4 min rest. x3 (2:07; 2:44; 2:45)

09-12-14

AM
Airdyne 30/30 x18
-4 min rest-
x2

PM
CF Open WOD 14.4
14 min AMRAP:
60 cal row
50 TtB
40 WB
30 PC 95#
20 MU

182 (1/2) reps
finished row in 3:07, TtB felt awful, did 10s on WBs but was feeling very out of breath, tried making up time by doing multiples on the PCs, putsed around trying to get tape off my hands while resting on PCs.... shouldnt have done that, just didnt feel like i had flipped the switch on.  waited just a tad too long after first 2 MU to get back up on the rings, got up for the 3rd rep but ran out of time to press out of the dip

09-10-14

AM
2013 Regional Event #5
21-15-9
DL 205#
BJ 24" (full extension)

7:01


PM
4 RFT
800m Row
800m Run
80 DUs

44:50
Row splits were approx 3:22, 3:33, 3:37, 3:42.  DUs first set UNB in each round was 55, 59, 78, 25

09-09-14

MU Practice - 2 sets of 2

A. Bulgarian Ring Row. 50 reps.

 

B1. Hollow body HS against wall. AMSAP. 1 min rest. (1:40, 1:25, 1:10, 50s, 1:10, 1:30)

B2. Skin the Cats. 5 reps. rest 1 min. x6

 

C1. L-Sit. accumulate 1 min.

C2. FLR rings ext rot. and hollow body. accumulate 1 min. x4

 

09-08-14

AM
15 RM OHS (95#) (11 reps @ 105#) *PR*95
95 felt good, little discomfort in wrists.  80# was previous personal best from Aug 2013.  105 actually felt more stable in wrists and less burnage in knees and quads.  core and shoulder stability started to wobble around rep 7/8.  


+
20 Squat Snatch 65#
30 Pistols
40 CTB
30 Pistols
20 Squat Snatch 65#

16:10
started out with 5s for the first set of snatches. was a bit leary of pistols since the right knee has still been a little shaky since I tweaked it 2 months ago.  left felt fine.  little bit of clicking on the right, just did these very slow.  CTBs were tough but this is probably the biggest set ive ever done and in the middle of a WOD.

PM
MU Practice (2 unb & 3 unb)

30 cal Row
30 Burpees
30 HPC 95#

6:04

Mu Practice
stoked is probably an understatement, on being able to string muscle ups together.  although i guess i havent really tried before.  guess i just assumed since the right arm has been laggin behind that i wouldnt be able to do multiples, also maybe a little afraid to push away at the top and into the next rep????  right arm is definitely staying behind, but we've fixed the feet flailing issue so one step at a time.

09-06-14

A. Muscle Up Practice. 

10 reps no feet flail...  huge improvement here.  right elbow still lagging, but this was a mental win for me.  not too much rest between reps either

 

B. HSPU. 10 reps to max depth

1 rep 10s on side of abmat / 9 reps abmat only

 

C1. Ring Support in Ext. Rot. Accumulate 45 secs. 1 min rest.

C2. Wall Facing Shoulder Taps. AMRAP Unbroken. 1 min rest.  (45, 50, 42, 40)

x4

 

D. Pseudo Planche Push Up. 20 reps.

 

+

"Jackie" - 9:37 *PR*

1000m Row

50 Thrusters 45#

30 Pullups

prob should have been more aggressive on the row.  row finished at 4 min with 2 min 500 pace.  thrusters broken up 25, 10, 15.  pullups 10, 5, 5, ???

09-05-14

AM
30/30 AD x 30
some major quad and knee burnage

PM
A. Power Clean max. (145)
150 still not quite there.  145 more solid than last time.  stacked weights using 45s on inside, no weightbelt, no wrist wraps. 

B. Power Clean 90% A. AMRAP in 8 min (130#, 32 reps)
huge improvement from last time, felt good, little trouble getting elbows up.  3 missed reps, but not until the 20s, 18 reps at 4 min mark

+
50-40-30-20-10
Double Unders
10-10-10-10-10
Burpees

6:00
DUs unb for 30, 20, 10.  few misses in the beginning, felt very tense and tight and like rope was not turnign smoothly

09-03-14

AM
A1. Front Lever progression
A2. Planche progression.

B. Box Dips. AMRAP unbroken. 2 min rest. x5 (10, 7, 7, 6, 5)

C. Bulgarian Ring Row. Accumulate 40 reps.

D. Ring Push Up w/ external rotation & 1 sec pause. 10 reps not for time. 2 min rest. x3

PM
CF Open WOD 14.5
21-18-15-12-9-6-3
Thruster 65#
Bar facing Burpee

16:37
this felt awful.  was ridiculously hot outside, felt like i was going to pass out the third round in.  thrusters were really big sets and strong, burpees really slow

09-02-14

4 RFT - 19:33

• 400m Run
• 25 GHDs
• 25 BE

splits: 4:30, 9:37, 15:15

09-01-14

AM
A. Hang Squat Snatch x 1 / OHS x 3. Build to a max. (100#) *PR*

B. Reverse Front Rack Walking Lunge. 20 continuous steps. 2 min rest. x5 (55, 60, 65, 65, 65)

+
Airdyne 15 min easy

PM
A. Russian Dip Transition. 3 sets of 5-7 AFAP. rest as needed.

B. Muscle Up Practice on bar and rings. Work on both arms flipping. 5 reps max if doing the left elbow thing. (5 rings, 2 bar)

C. CTB. 15 for time. 3 min rest. x3 (42s / 10UB, 59s / 9UB, 61s / 8UB)

D1. L-Sit. Accumulate 1 min with best form poss. 1 min rest.
D2. FLR on rings w/ External rotation. Accumulate 1 min. 1 min rest. x3

08-30-14

A. Strict HSPU. 10 reps to max depth (abmat only)

B. Wall Facing Shoulder taps. 30 for time. 2 min rest. x5 (35s, 36s, 43s, 49s, 44s)

C. L-Pull Up. 30 reps.

D. Ring Dip w/ ext rotation. 25 reps

+
100 push press 55#
*5 bar facing burpees emom
7:37

08-29-14

AM
Airdyne 30/30 x20 (90% / 50%)


PM
A. TnG 3 RM PC <10s (130#)

B. @85% of A. 3 OTM x 10 (110#)

+
5 RFT - 11:04
10 KBS 2 POOD
10 BJ 30"

08-27-14

AM
A. Bulgarian Ring Rows. 30.

B. Hand Stand Tech Walk. (5' max distance)

C. DHTI - StC - Inv. 15 reps.

D. Pseudo Planche PU. 30.


PM
50 Thrusters for time. 95#
*15 DU at the top of each minute*

9:37
5s unb, DUs unb

08-26-14

Row 2k
7:38.7  *PR

11s PR over last month's 2k row. recovered really quickly.  felt awful initially when i ended.  definitely gave 105%, didn't hold back.  had Joy "coxswaining" for this row which really helped me focus more on feel and less on the numbers on the monitor.  was targeting 1:55-1:58 for first 1500, then increase at 500 / 350 / 150.

08-25-14

AM
A. Sq Sn x1 / HSS x3. 2 min rest. x5 (75, 80, 85, 90, 95x3)
worked on jumping feet out wider to fit hips between knees, solid base, technique felt solid, eyes open, feels a whole helluva lot different than when i was doing it incorrectly.  coach said some pretty nice adjectives as well.

B. Sq Sn  85#. 1 every 30s. x 20 (fail @ 18)
thought shoulders were going to feel more smoked and was concerned that these were going to be difficult going up, but such was NOT the case.  most went up pretty easy.  was able to reset quickly and ensure i was starting the moment at the top of the minute / 30s mark.  just didnt put enough hip into the rep i failed.

C. BB russian stepup. 20. 90s rest. x5 (55#)
little wobbly.  right knee still not feeling 100% with some movements.


PM

A1. PP. 5, 4, 3, 2, 1. 2 min rest (115, 120, 125, 130, 135)  *145# PR
A2. Bent over row. sup grip w fat bar. 3-4 reps. 2 min rest
x5
found the sweet spot pretty quickly with Push Press .  all reps TnG.  started on lighter side since as of last week i hadnt really been able to do multiple reps at 125.  135 went up super easy.  attempted 2 more lifts at 140, and 145 for PR.  145 was really tough so i stopped there.

B1. Russian Dips. 12 for time. 1 min rest. (3:14; 5:27; 9:51; 15:30)
B2. GHD situps. 25 for time. 1 min rest (56s; 1:05; 1:19; 1:15)
x4
Russian Dips got really tough almost impossible going into 3rd set.  very difficult to keep toe off ground and thighs from bracing on the blocks during dip press out.  first set was nice... definitely aggressive and attacked like i didnt have additional sets after that one.

08-23-14

A. 10 HSPU to max depth
(only 6 completed w abmat, shoulders were super smoked, had difficulty with pressing out)

B. 20 wall facing shoulder taps. 2 min rest. x5

C. 30 L Pullups ( w swing into L)

D. 20 Ring Dips w turnout

+
15 min AMRAP - 6 rds + 200m
300m Row
15 DL 125

(all unbroken)

08-22-14

A. FS. 5x5. 3 min rest (125, 135, 145, 155, 160)

B. Drop Snatch. 3 OTM x 10 min (65# - fail at 6 min)

+
35-25-15   5:30
UB WB (14# to 10')
UB DU

08-20-14

A. CTB. 20 for time. - 1:06 (7 unbroken)

B. PS x1 / HPS x3 / PS x1. build to a max (85) (90x4)

C. CTB. 20 for time. - 2:47

D. HPC. 3 OTM x 12 min. perfect elbows (95x6, 100x3, 105x3)

E. CTB. 20 for time. - 3:16

08-19-14

A. Front Rack WL. 20 continuous steps. 2 min rest. x4 (55, 65, 65, 65)

B. Back Squat w chains. 3 AFAP OTM x15. (CH+20x10, CH+30x5)

C. GHD Situp. 75 for time - 4:55

08-18-14

A. Strict Press Cluster. 2. 2. 2. 20s / 2 min. x5 (70, 75, 80, 85x4, 85x2, 80) *PR@85

B. Push Press. 5 reps. 90s rest. (110, 115, 115, 120, 125x4)
B2. Bent over Row. 4-6 reps. 90s rest. (105, 110, 115, 115, 115)

C. Russian Dips. 30 reps (no legs, full ROM)

08-16-14

A. Squat Clean. tough 1. (145#)

B1. Squat Clean 135. 6 for time. 1 min rest
       Squat Clean 85# x 6 / Front Squat 135# x 6. for time. 2 min rest (2:23; 2:57; 2:31; 3:08; 2:59)

B2. TtB. 12 for time. 1 min rest. 2 min rest (25s, 27s, 29s, 35s, 40s)
x5

08-15-14

500m row for time   1:35.9 *PR*

+
200m sled push for time  3:22

+
100 Burpees for time  7:59

08-13-14

4-3-2-1  3:01
DL225#
HSPU

-5 min rest-

8-6-4-2  6:06
PC 125#
CTB

-10 min rest-

3 RFT  9:10
15 PS 65#
10 RD

08-12-14

10 Thrusters @ 65#
10 BJ 20"
30 DUs
2 min rest
x 10

1:12; 1:38; 1:40; 1:31; 1:29; 2:05; 1:55; 2:23; 2:19; 1:19

08-11-14

A. PS. 3 OTM x 10 (85#)

B1. Russian Dip transitions. 7 fast
B2. Legless Rope Climb. 1 rep
x7

C. 1 leg wtd BE. 6-8 reps. x5 (10#)

08-09-14

20 min AMRAP - 6 rds + 4
5 CtB
5 Dips
10 FS 115# (from floor)

08-07-14

A. PC&J. 1 RM (145#) *PR

B. 30 C&J 95# for time - 4:19

C. TnG PC practice. 3s. 20s rest 65-85#

08-06-14

3 RM TnG DL (305#) *PR

+
Open WOD 14.3 (131 reps)

08-05-14

A. Squat Snatch. build to tough single (105#) *PR

+
"Fran" - 5:30 *PR
21-15-9
Thrusters 64#
Pullups

08-04-14

A. PJ. 5x7 sets. TnG. mod weight & fast (105, 105, 110, 115, 120)

B1. Legless RC. 1 rep
B2. Russian Dip. 5-10 reps
x6

C. 500m row for time (1:38.9)

08-02-14

20 min AMRAP
20 DL 185#
20 BP 115# 105 (warmup several reps at 115#, new PR)
20 WB 20#

1 rd + 52 reps

2 rds 20:30

08-01-14

AM

Open WOD 14.2 (85 reps)

+
10-8-6-4-2
75# OHS (from floor)
CTB

PM
15-12-9
 PC 115/75
lateral bar over burpees
-10 min rest-
x2

(4:45 / 4:35)

07-30-14

A. HSPU. 10-20 strict for max depth (11 w ab mat only)

B1. Split Jerk. BTN. build to 1 RM. (145# BTN / 155# front)
B2. HPC. Build to 1RM. (145#)

C. Dip. AMRAP. 1-3 ladder in 6 min (6 rds + 1+2+2) (on rings, strict)

07-29-14

Triple 3 - 49:43
3,000m Row
300 Double Unders
3 mile run

(13:12 row, 6 min for DU (sets of 30), 27:37ish for run)

07-28-14

A. Deficit Snatch DL. @31x1. 2-3 reps. 2 min rest. x5 (135, 145, 155, 165, 175)

B. CTB. AMRAP. sets of 4 in 4 min. 4 min rest (5 sets of 4, 2 sets of 3)

C. CTB. sets of 3 in 4 min. (7 sets of 3, 2 sets of 2)

D. Thrusters 95#. 5 OTM x 10

07-26-14

A. Squat Sn x1 / HSS x1 / OHS x1. 2 min rest x4 (80, 85, 90, 95) *HSS PR @95#

B. TtB. 8 for time. 45s rest. x4 (13s, 13s, 14s, 13s)

C. WL. 100 steps. slow / steady

D. Airdyne. 20 min easy

E. HS Walk Practice

07-25-14

A. MU Practice (5 reps)

B. Push Press 3, 3, 3. 2 min rest. (115, 120, 125)

C. HPC. 3, 3, 3. 2 min rest. (125, 130, 130)

D. HS Walk Practice.

07-23-14

60 min row for MAX meters = 12,870 m

adjusted distance based on weight factor: 14635m

07-22-14

A. FS @5050. 2 min rest. x5 (85, 90, 95, 95, 100)

B. CTB. AMRAP. 3s UNB in 3 min. 4 min rest. x2 (8, 8)

+
30-20-10
WB 20#
GHD

10:50

07-21-14

A. Def SnDL @31x1. 3-4 reps. 2 min rest x5 (125, 145, 155, 165, 165)


+
5 RFT  -17:30
12 Dips
12 DB Snatch 45#
24 DUs

07-19-14

A. Squat Clean 130#. 1 every 30s x 20. (11 reps completed before fail.. 2 min break...  right knee little unstable....stopped at 11)

B. Squat Snatch x1 / HSS x2 / OHS x3.  build to max (up to 90#)

C1. HSPU wtd Neg. 5 reps. (2 rds w vest, 2 rds very slow/controlled)
C2. Kipping wtd Pullup. 6-9 reps. (vest)
x4

07-18-14

A. HPC. 3 otm x 10. build - up to 145x2 *PR*  "fast elbows, perform form"
105, 110, 115, 120, 125, 130, 135, 140, 140, 145x2, 145x2, 125)

B. DL 135#. 15 for time. 45s rest x4 (20s, 21s, 21s, 22s)

C. SP. 2 RM. (80#)

D. S2O. 135# (on blocks) AMRAP 7 min - 15 reps

07-16-14

A. Neg Deficit HSPU. 20 (8# wtd vest, 45# plates w abmat)

B1. Bench Press wide grip. 4-6 reps. 30s rest. (80, 85, 90, 95)
B2. Prone row. 2 min rest (20@20# DB x2, 15@24#KB, 10@35#KB)
x4

+
FW / WW 50m L/R
FW / WW 50m R/L
x5
(53# / 35#)

07-15-14

A. BS. 12RM (60s to finish) 150# (10@155)

B. 1 1/4 FS. 5-7 reps. 2 min rest x5 (115, 120, 120, 115, 115)

+
3 RFT - 6:20
20 WB
20 BJ 20"

07-14-14

100 Pullup - 9:50
100 Pushup (elbows in) - 7:18
100 KBS 44# - 10:06
100 DU - 3:20

30:34

07-12-14

A. Squat Clean 135#. 1 every 45s. x15 (rest 2 min if fail.  stop if fail twice)

B. HSS. build to tough 4RM. TnG. (85#)

C1. Wtd Neg Pullup. 15s Neg. 1-2 reps. 90s rest.(20, 25, 20, 35, 40)
C2. Kipping HSPU from deficit. 3+ reps PP. 90s rest (105x5, 115x3, 125x2, 125x1, 125x1)
x5

07-10-14

5 RFT
6 DL 215# 225#
6 Burpee Box Jump 24"

07-09-14

A. Weighted negative only pull ups. 1-2 reps. Go heavy but take 15 seconds to get from chin over bar to complete dead hang. 3 min rest. x5 (20#)

 

B. Power Snatch x 1 / Power Snatch Below Knee x 1 / Power Snatch mid thigh x 1.  Moderate~heavy... just nothing sloppy.  rest as needed. x5 (75, 80, 80, 85, 85)

 

C1. Dumbbell Push Jerk. 6-8. 60s rest.  (35, 35, 35, 40x5, 35)

C2. Power Clean. Build to a heavy single in 5 attempts max. 60s rest (105, 115, 125, 135, 145)

x5

07-08-14

10 min timer

Row 2k for time (note time)

AMRAP double unders in remaining time

 

7:49.0 - PR

0 DUs

07-07-14

A. Deficit HSPU Negatives. 20 super slow reps. (25# plates)

 

+

50 Strict Pull Ups - 10:33

50 Push Ups - 4:37

25 Strict Toes to Bar - 3:24

25 Push Ups - 2:23

20:51

07-05-14

A. Squat Snatch. 10 singles at 90#+

 

B. Squat Clean x 1 / Hang Squat Clean x 2 / Front Squat x 3. 2 min rest. x5

(105, 115, 120, 125, 130)

 

C. Thruster. 30 for time 95# - 3:15

07-02-14

A. Squat Snatch. 10 singles@ 90#. rest as needed

B1. Snatch Balance. 3, 3, 3, 2, 2, 2 90s rest (80, 85, 95, 100, 105, 110)
B2. Deficit Snatch Pull. 3, 3, 3, 2, 2, 2 90s rest (120, 125, 130, 130, 130, 135)

+
6 RFT - 5:47
5 strict TtB
5 Strict Ring Dip

07-01-14

A1. 12 UB Thrusters 65# AFAP. 20s rest (26s, 25s, 25s, 29s, 32s)
A2. 6 UB Thrusers 95#. 3 min rest (21s, 23s, 28s, 30s, 38s)
x5

+
3 RFT - 10:19
400m run
21 Burpees

06-30-14

A. Strict HSPU practice. abmat+10 - 2 sets of 2 , 16 singles

B1. Incline BP. 3-4 reps. 1 min rest (70, 75, 80, 85, 90x3, 90x3)
B2. CTB Pullup. 5 singles. 1 min rest
x6

C. DB Snatch 45#. 60 for time (alt arms) - 7:04

06-28-14

A. 3 pos Squat Snatch. 90s rest. x10 (65, 70x2, 75x2, 80x4, 80(x2))

B. High Hang Squat Clean. build to tough 2 (115#)

C. Back Squat. 50 for time 135# - 7:51

06-27-14

A. 20 MU Neg. rest as needed

B1. Push Press. 3, 3, 2, 2, 1, 1. 90s rest (110, 115, 120, 125, 130, ?)
B2. Pendlay Row. 2-3 reps. 90s rest (100, 105, 110, 115, 120, ?)
x6

C. Legless Rope Climb. 8 for time - 19:44

06-25-14

HSPU Warm-up

• 6 sets of 3 abmat+15
• 1 set of 2 abmat+10
• 3 singles abmat only

A. Segmented Snatch (2 in, above knee, mid thigh). 60s rest x 20 (55 to 85#)

B. Snatch Balance 5, 5, 5, 3, 3, 3. (65, 75, 80, 85, 90, 95x2)

+
3 RFT - 7:55
10 HPC 125#
10 Dips (strict on box)

06-24-14

Strict HSPU Practice. 5 sets of 2 abmat+15

A. 25 WB for time. 2 min rest. x7 (48s, 46s, 46s, 46s, 46s, 46s, 45s)

B. 21 Burpees for time. 2 min rest. x6 (1:01; 1:08; 1:10; 1:11; 1:15; 1:19)

+
15 min easy AirDyne (333 "clicks")

06-23-14

Strict HSPU practice. abmat+15 x2, abmat+10 x1

A. Incline Bench Press. 4-5 reps. 2 min rest. x5 (65, 70, 75, 75, 75)

B. DB/KB Elbow wide row. 6-8 reps. 1 min rest btw arms. x4 (30, 35, 40, 40)

C. KB Snatch. AMRAP sets of 5 in 6 min . 35# - 24 + 4 reps (124 reps)

06-21-14

A. Squat Snatch 1 RM (100#)

B. 30 Squat Cleans 135# - 10:11 @ 115#

Double Under Practice: 31, 55, 43, 26

06-20-14

A. CTB. AMSAP Hold & Slow, push away 10-20 reps (ft elev ring rows)

B. Bench Press @ 2220. 3-4 reps. 2 min rest. x5 (65, 70, 75, 80, 85)

C1. Pendlay Row. 4-5 reps. 45s rest (85, 90, 100, 105, 110, 110)
C2. DB/KB 2 arm PP. 4-5 reps. 45s rest (35#)
x6

D. Strict TtB (or K2A). 50 not for time

06-18-14

A. SCx1 / HSCx2. rest 2 min. x5 (115, 120, 125, 120, 135 perfect elbows)

B. DL cluster TnG. 2.2.2. rest 30s / rest 3 min. x5 (215, 225, 250, 250, 250)

+
7 RFT  - 23:16
3 DL 215#
3 strict weighted PU w 15#
3 Squat Snatch 80# (hang)
3 BJ 28"

06-17-14

A. Wall Ball "2 for 1". 15 for time. 90s rest x5  (?; 1:27; 1:11; 1:34; 1:28)

B. Burpee. 20 for time. 90s rest. x5 (53s, 59s, 1:03, 1:08, 1:04)

C. 100 KBS for time 1.5 pood. 25 DU at top of each min - 11:59

06-16-14

A. CTB Practice. 10 min

B. S.A. KB/DB Press. 4-6 reps per arm. 90s rest. x4 m (35#)

C1. PS 65#. AMRAP 60s. 60s rest. (13, 10, 9, 11, 8)
C2. Dip. AMRAP 60s. 60s rest (11, 10, 10l, 9, 8)
x5

06-14-14

"MAC"

50 Turkish Get-ups (1/1.5)

+
3 Rounds
17 Front Squats
810m Run

06-13-14

A. PS x1 / HPS x2 / snatch balance x3. rest as needed x5 (65, 70, 75, 80, 85)

B. Bench Press w chains 5x5. 2 min rest (CH, +5, +10, +15, +20)


C. ring row@31x3. AMRAP 60s x5 (8, 5, 4, 3, 3)

D1. Ring Dip @22x2. AMRAP. 10s rest (3, 4, 4)
D2. Push up @ 22x2. AMRAP. 0s rest. (10,5, 5)
D3. Push-up knees @22x2. AMRAP. 3 min rest (13, 12, 15)
x3

06-11-14

3 RFT - 13:06

• 45 DU
• 30 UB Thrusters 45#
• 15 Pullup

06-09-14

A. CGPB. 5, 5, 5 (105, 110, 115)

B1. DB/KB Shoulder Press. 5 per arm. 60s rest (30#)
B2. HSPU Neg. 5 reps. 60s rest (25+15 plates)
x3

+
5 RFT - 5:54

• 5 strict ring dips
• 5 pushup

06-06-14

A. Hang Squat Snatch. 5 TnG unbroken less than 20s per 5. x6. rest as needed (60, 65, 70, 75, 80)

B1. Strict Pullup. AMRAP in 15s. 45s rest. (6, 5, 5, 4, 4, 4, 4, 4, 4, 4)
B2. Strict Press 55#. AMRAP in 15s. 45s rest. x 6-10 (8, 8, 8, 7, 8, 8, 7, 7, 7, 7)

C. HPC&J. 95#. AMRAP 1-3 ladders in 6 min. (5 rds+3)

06-04-14

A. FS @22x1. 6-8 reps. form trumps load. 2 min rest. x5 (85, 95, 105, 110, 115x6)

B. BS w chains. 3 reps OTM x16 (less than 10s for 3) (w 10# plates)

C. WB. 1 set max UB reps to 10' (50)

D. DU. 10 sets of 30 UB for time (6:30 time cap) (9 sets + 10 reps)

06-03-14

A. PC. 10 mod tough singles (work on elbows, perfect form) (105, 110, 115)

+
21-15-9
DL 205#
BJ 24" (full extension)

8:37

06-02-14

A. Butterfly CTB. 5-10 min

B. Ring Dips@22x2. 4-6 reps. 2 min rest x5

C. Hip to Ring Pullup. 5-10 min

D. Single Arm KB Strict Press. 25#. AMRAP. 60s rest b/w arms (R: 13, 11, 13; L:12, 10, 7)
x3

E. Single Arm Bent Over Row @31x3. 4-6 reps per arm. 90s rest (25, 35, 45, 45)
x3

05-31-14

A. SCx1 / HSCx3. 2 min rest. x4 (105, 115, 125, 130x2, 125)

B. 1 1/4 BS 5, 5, 5, 3, 3, 3. (fast). 2-3 min rest. (105, 115, 125, 135, 145, 150)

C. FS w/Chains + 10# plates. 3 reps AFAP EMOM x14

D. Airdyne. hold rusty above 7 ALAP (1:09) (45 clicks)

05-30-14

A. PS 3 RM. must be done in <10s (90#)

B. CTB. 5 sets of 3. AFAP. 2 min rest. x5 (1:40; 1:25; 2:20; 2:35; 2:40)

C1. Feet Elevated Ring Rows. 5 reps AFAP. 30s rest. (10s, 9s, 9s, 9s, 9s)
C2. BP. 60# 10 reps AFAP. 30s rest. (16s, 17s, 15s, 16s, 17s)
x5

D. Death by Burpees. 6 rds + 12 reps = 202 reps

05-28-14

6-10 sets
50 UB DUs
15 GHDs AFAP
10 KBS 2 pood
x7
(5 sets DU = clean; 6th= 44, 47, 16, 50; 7th= 6, 18, 50)

05-27-14

A. Strict PU. AMRAP. 2 min rest. x4 (7, 7, 6, 6)

B. HSPU negs. 20 reps (6 w/25#, 14 w 35#)

+
EMOM x 24
min 1: 8 pullup AFAP
min 2: 16 UB WB to 10' AFAP
min 3: 4 sub 1:40 pulls on rower (2 prep pulls then 1:35-1:29)

05-26-14

For Time - 33:22

100 KBS 1.0

400m run

50 Burpees

800m run

25 Squat Clean to overhead 95#

1600m run

05-24-14

EMOM x 12

odd- 5 TnG Power Snatch 65#

even- 5 Ring Push Up

+

EMOM x 12

odd- 5 TnG Power Clean 105#

even- 7 Burpee over bar

+

EMOM x 12

odd- 5 TnG Deadlift 185#

even- 10 Wall Ball 20#

05-23-14

A. Muscle Up on Rings and/or Bar.  5 minutes. (4)

 

B. HSPU Negative. Pause/hover over ground for a second. 15 reps

 

C1. Strict Pull Up. 12 for time. 30s rest . (1:08; 1:18; 1:55; 1:49; 1:26; 1:22)

C2. Strict DB Press 20# per hand. AMRAP in 90s. 3 min rest. (20, 17, 16, 15, 15, 17)

x6

05-21-14

A. Hang Squat Snatch 5 RM. (85#)

B. 1 1/4 FS. 6, 6, 6, 4, 4, 4. 2 min rest (95, 105, 125, 130, 135, 140x3)

C. Back Squat w Chains 45-75# + chains. 3 OTM x 12 (65#)

D. 350m row for time. 1:08.0 (1:37.1 500m split pace)

05-20-14

40 UB DUs
1 Legless Rope Climb
1 Ring Thing
x 6-10 (10)

05-19-14

A. TnG Squat Clean Cluster. 2.2.2. 20s rest. x5 (105, 110, 115, 120, 125x3)

B1. SP. 2-3 reps @31x1. 1 min rest. (70, 72, 75, 77x2, 77x2)
B2. HSPU. 3 for time. 2 min rest. (11s, 1:54, 50s, 54s, 1:42)
x5
C. Split Jerk. 1 rep every 30s.135#+. x30  165# PR
(135x10, 140x10, 145x5, 150x3, 155x1, 160x1, 165x1)

05-17-14

min 1: sled push (45#s & 25#s)
min 2: 5 DL TnG 215#
min 3: 5 BJ 30"
x10

05-16-14

05-14-14

A. Squat Clean 1RM. 145# PR.

B. 10 Singles w 90% A. rest as needed. (@130)

C. 3 FS OTMx10. (135#)

D. 100 Sandbag Russian Step ups

05-13-14

30 UB DUs
20 KB Snatch (35#) (10/arm)
x10

+
10 Ring Things

05-12-14

A. Hip2Bar PU. 2 consec reps work

B. Butterfly practice / butterfly CTB

C1. PC Cluster 1.1.1. 15s rest. "perfect" (105, 110, 115, 115, (120))
C2. HSPU. 3 for time. 2 min rest (12s, 10s, 11s, 30s, 12s)
x5

D. Push Jerk. 125#+. 1 rep every 45s. x30 (125x16, 130x10, 135x4)

05-10-14

5rm TnG Sqt Sn (80#)

+
3 RFT - 25:50
25 Thruster 65#
25 Box jump over 20"
100 DUs

05-09-14

A. MU. 1 rep every 90s x 8

B. HSPU. 1 rep every 90s x 8-10 (10)

+
10 RFT 19:16
100m run
6 ring dips
6 TtB (unbroken)

05-07-14

Squat Snatch. 15 singles @ 80#+. 90 sec rest. (80, 82, 85)

+
8 Burpees AFAP
sled down and back (low then high)
every 4 min
x6

05-06-14

Squat Snatch x1 / HSS x 3 / Squat Snatch x1. rest 2 min. x6 (65, 70, 75x3, 70, 70, 75x3)

+
For Time - 11:59
30 HPC 125#
50 Pistols
1000m row

05-05-14

A. MU Practice. 5 min *no false grip kipping!!!!*

B. Butterfly Practice. 5 min

C. Behind Neck Push Press. 3, 3, 2, 2, 1, 1 (95, 105, 115, 120, 125, 130(f))

D. Push Jerk. 3, 3, 3. 2 min rest. (120, 130x2, 135x2)

+
20-15-10-5   13:38
S2O 105#
Pullups

05-03-14

21-18-15-12-9-6-3   35:30

• FS 115# (from floor)
• GHD Situps

05-02-14

A. Squat Snatch. 1rm. *new PR 100# (103# PSn)

B. HSPU. 10 for time or 5 min (7)

C. HSPU. 10 negs to deficit (w 15# plates)

D1. weighted PU 1-2 reps (2.5, 5, 7.5, 8.5, 9.5x1)
D2. CTB. AMRAP 30s. (8, 7, 8, 7, 6)
D3. Pike HSPU on 30" box. 3-4 reps. (fl, 10#, 15#x2, 15#, 15#)
2-3 min rest
x5

04-30-14

120 click AD (hard)
60 DU
20 Burpee
rest work time
x4

(6:46 / 6:19 / 6:12 / 6:37)

04-29-14

A. PC Max. 8 min. 2 min rest. 145# *new PR

B. PC w 90% of A. AMRAP in 8 min. (15@ 130#)

C. Squat Snatch. 1 rep every 30s x 30 (up to 75#)

04-28-14

MU Practice
Hip to Ring/Bar

+
A. Single Arm DB/KB Bench Press. AMRAP. 60s rest between arms. (35#) (10, 10, 8)

B. BtN Shoulder Press. 2-3 reps. 90s rest. X5 (60, 65, 68, 68, 68)

C. PP @40x2. 1-2 reps. 90s rest.  x5 (105, 110, 115, 120, 125)

D. Butterfly Pull-up. 20 for time. 2 min rest. x2 (1:?? / 3:19)

04-26-14

Travis Manion Hero WOD   40:29

7 Rds

• 400m run
• 29 Back Squats (135/95)

04-25-14

A. Squat snatch tech work.  1 rep on the 45s x 20 (up to 75#)

B. HSPU to floor. 10 reps for time or 5 mins. whichever comes first. (8)

C. HSPU negatives to floor.  10 reps. rest as needed.

D1. weighted neutral grip pull up. 1-2 (control negative) 1 min (up to 12.5#)

D2. pike HSPU. 30" box. deficit if poss. 4-6. 1 min. x5 (up to 15# plates)