04-02-16

A. Hang power snatch from low blocks. Build to a max. 115#
B. Hang power clean (no jumping/ foot movement... Coming up on toes is ok, but no jumping feet out at all). 12 sets of 3. Rest as needed. 1-2 min rest between sets. 135x2, 140x2, 145x8
C. Power clean 95#. Amrap in 30 sec. 90 sec rest. x3 14, 14, 15
D. Burpees. Amrap in 30 sec. 60 sec rest. x5 14, 13, 13, 13, 12, 13
E. Double Unders. Amrap in 30 sec. 30 sec rest. x7 53, 51, 41, 52, 53, 53, 46 (sets in 50s unb)
(really go as hard as possible each 30 sec piece of all of these)

03-12-16

A. Squat Snatch. 8 singles. 2 min rest. 110x6, 115x2.
B. Strict HSPU practice.  22 reps in 10 min

+
3 RFT:
100 DU
7 FS 135
14 Def HSPU 2"

18:04.  all DU unb.

03-07-16

Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

262 reps

03-01-16

A. PC x1 / HPS x2 / PJ x1 / SJ x1.  1 every 75s. x6  145#
B. Strict HSPU. 5 reps for time. 2:49 3/1/fx2/1
C. MU 2 every 45s x8. set 5 failed 2nd rep
D. DU. 100 for time. 90s rest. x2  1:25 (56 unb) 1:09 (97 unb)

+
3 RFT:
20 cal row
10 BJ 30"
7:29

01-30-16

20 min AMRAP:
150 WBs 6:02 50/25/25/30/15/15
90 DUs approx 2:30
60 CTB approx 5 min 8/6/6/6/4/5s...
30 PS 75# 5/5/5/5/3/2/1/1/1

1 rd + 48 reps.  back on WB with 2 min to go.

11-04-15

AM
A. HSS. Build to 2RM. 115x2, 120x1
B. SC&J. 10 singles. 145-165# "pretty".  145x4, 150x2, 155x4.
C. PJ. 5 reps OTM x 10 min. 125#.  did not do

PM
5-50-5 unbroken DU ladder. 15 min TC, increase by 5s
11:31.  failed 35 on way up and 45 on way down

03-13-15

Open WOD 15.3
315 Reps

02-06-15

AM
30 min AMRAP:
5 strict Pullup
5 strict Ring Dips
10 OHS 55#
15 Box Jumps 20"
30 DU
7 rounds + 13 all unbroken

PM
15 min easy row - 3250m
+
20 L-MU transitions on low rings

01-12-15

AM

A. HSPU practice 5 sets of 5 kipping w 25s, 1 rep to 3" deficit

B. Power Clean & Jerk 95#. 4 on the min for 8 mins. worked on catching in the dip into push jerk

C. CTB Pull Up. 6 on the min for 10 mins. 13s, 12s, 12s, 11s, 12s, 12s, 11s, 12s, 13s, 14s

+

15 min AMRAP @ moderate effort

10 Unbroken Power Snatch 55#

10 Box Jump 24"

10 Wall Balls 

30 Double Unders
completed 5 rds.  double unders frst round was 26 unb, all other rds 30 unb

PM

5 second Row @ 100%

55 second Row easy

x15
brought to 1:30-1:35 pace, 15 min total - 3250m rowed

01-05-15

A. Power Clean 105#. 5 on the min for 6 min.  
all nice, clean, perfect technique, catching bar very high up, so def dropping hips under more than usually

B. CTB Pull Up. 5 on the min for 10 min.
10s, 9s, 9s, 9s, 10s, 10s, 10s, 9s, 10s, 10s .

+

15 min AMRAP:

15 Calorie Row

5 Burpee Over Rower

10 Toes to Bar

15 Box Jump 20"

30 Double Unders
3 rds + 37.  row monitor froze for 2nd and 3rd row....  guesses 15 cal based on time and strokes.  all DUs were UNB, these felt really good, no tightness and clenching in back, huge relief as these have been schway schway for a few weeks now.  glad to have them back!!

felt better than i have the past week, little more energy during, got the heart rate going up a little more than normal, might have been first set of 10 TtB unb, and all 

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.

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

11-14-14

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)

11-11-14

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

11-07-14

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

11-04-14

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

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

10-17-14

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

10-14-14

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)