11-02-15

AM

A. Squat Snatch 105# - 115#. 10 singles. Rest as needed. 105x3, 110x2, 115x3, 105, 110, 115, 120x2

B. OHS. 2, 2, 2, 1, 1, 1. 2-3 min rests. 135, 140, 145, 150, 155, 160, 165 PR

C. Muscle Up Practice. no false grip

PM

"Elizabeth"
21-15-9

Squat Clean 95

Ring Dips
8:43

03-03-15

A. OHS. 3, 3, 3. 3 min rest 115, 120, 125
B. Thruster. 95#. 4 OTM x 10 between 15-12s for each set. thrusters got faster as moved thru EMOM
+
10 HR Burpees to 8" jump
10 WB to 10'
40 DUs
3 min rest
x4
approx 60s for burpees, 30s for WBs. rd 1 - 2:04, rd 2 - 2:12, rd 3 2:34, rd 4 - 2:12. shoulders were smoked.. def need more work on DUs after a shoulder burner like this

01-13-15

A. Squat Clean 3RM. done in 25s or less.  135# (140x2)
B. 1 1/4 FS. 6x6. 2 min rest. 105, 115, 120, 120, 120, 120 unfortunately these were very lean today.
+
EMOM x 14
ODD: 7 OHS 75# from floor
EVEN: 7 DL 155#

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.

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)

11-08-14

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??

10-22-14

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

PM
Open 14.2
86 reps

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.

09-01-14

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

08-01-14

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)

07-26-14

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

07-19-14

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

02-08-14

A. OHS 45-55#. 10 unbroken reps every 90 seconds x 10 sets. (55#)

 

+

5 rounds for time - 6:31

• 5 Power Clean 95#
• 5 Burpee Pull Up

 

+

3 rounds for time - 7:44

• 20 Wall Balls
• 20 Box Jump 20"

09-15-13 to 09-21-13

09-17-13
in 16 minutes - 15:32 / 20 DU

• 1250m Row
• 50 Burpees
• 800m Run
• AMRAP DUs in remaining time
  

09-16-13 
A. Pressing Snatch Balance 5x5
B. OHS 5, 4, 3, 2, 1 (115# 1 RM)

C1. Front Squat (155/105) AMRAP in 60s 30 s rest
C2. GHD Situp AMRAP in 60s 2:30 rest
x4  

CF 8-26-13

A. Muscle Snatch 1 RM (*85# new PR*)

B. Close Grip Bench Press (4-6 reps) x5 (65; 75; 80; 85; 90)

C. OHS 15, 15, 15 (80; 75; 75)

D. Back Squat 1 set of 20 - heaver than last week (130#)

CF 04-15-13 to 05-31-13

05-10-13
OHS 5, 5, 5, 3, 3, 3 (65, 75, 80, 85, 90, 95)
+
"Jackie" - 13:35

• 1000m row
• 50 thrusters (45#)
• 30 pullups

04-24-13
A. FS 5 reps EMOM for 10 min
B. BS. 3 rep EMOM for 10 min
+
Row 1k (3:44.8)

CF 03-04-13

A. Snatch Balance. 5, 5, 5. 2 min rest. (55; 55; 65)
B. Overhead Squat. 3, 3, 3. 2 min rest. (75; 85; 90)
C. Snatch Grip Deadlift. 5, 5, 5. 2 min rest. (155; 155; 155)
D. Turkish Get Ups. 50 not necessarily for time, or AMRAP 15 minutes PR - 28 @ 25#

CF 02-25-13

A. Overhead Squat. 10, 8, 6, 4, 2. 2 min rest. (65; 75; 85; 90; 95) new PR 100 #
B. Hang Power Clean. Tech work / Tough singles.
+
18 Minute AMRAP - PR 5 rds
6 Hang Power Clean
12 Hand Release Push Ups (minimal worm-age)
6 Toes to Bar
12 Hand Release Push Ups (minimal snake-age)

CF 02-18-13

A. Overhead Squat. 10, 8, 6, 6. 2-3 min rest. (65; 75; 80; 85)
B. Touch-n-go Power Clean.  Build to a 3 rep max. (110#) New PR for 1RM 120#
C. Touch-n-Go Power Clean. AMRAP 1-5 unbroken ladders in 8 Minutes. PR 3 rds+4
D. Toes to Bar. 50 reps in increments of no less than 5.

CF 02-11-13

A. Overhead Squat. 10, 10, 10. 2 min rest. (55; 65; 75)
B. Touch n Go Power Clean. 5, 5, 5, 5, 5. 2 min rest. (75; 80; 85; 90; 95)
+
10 Minute Ladder - PR 15 PC + 13 PC
3 Power Cleans (95 / 65)
3 Burpees w/ lateral hop over bar
6 Power Cleans
6 Burpees w/ lateral hop over bar
9 Power Clean
9 Burpees w/ lateral hop over bar
etc…