03-09-16

A. Squat snatch. 5 singles ~ 115. 2 min rest. 120#

B. OHS. 3x3. Rest as needed. 135, 140, 140

+

1000m row @ 2:00 pace

15 box jump overs 20"

1 min rest

X3

Knee gave out on first set of BJ overs... Had attempted them sideways over.. Just did the row portions, then tried set taking off head on, spinning on top and then step down

02-15-16

AM

A. Power snatch 110. 5 reps for time. 43s 2/f/1/1/1

B. Power snatch 105. 10 reps for time 1:12 3/2?/1s....

C. Power snatch 95. 15 reps for time forgot to do these in order, did after 75# 1:31 

D. Power snatch 75. 20 reps for time. 55s unb

(Rest as needed between each)

+

3 rounds for time

10 power snatch 65#

10 bar facing burpees

4:05 unb

PM

3 rounds

500m row

20 OHS 55
9:42 all OHS unb 1:51.5, 1:54.5, 1:51.2

02-13-16

16 min AMRAP:
60 cal row
50 CTB
40 WB
30 PC 95#
20 MU

3:10 for row, approx 4:30 for CTB, 10s for WB. 4 reps of MU

02-10-16

For time:

30 Squat Snatch 95# mostly 2s & 3s

1500m row 2:00.3 avg pace

30 CTB 5s

60 Pistols

30 CTB 10/5s

1500m row 2:04.2 avg pace

30 Thruster 95# 10/10/5/5
33:20 felt like knee was gonna give out on thrusters

02-08-15

AM

A. Deadlift. 3, 3, 3. 2 min rest. 245, 275, 285

B. Power Clean x 1 / Hang Power Clean x 1. 2 min rest. x6 135, 145, 150, 155, 160, f165, 155x1

+

3 rounds

7 Muscle Ups

7 Deadlift 225#
11:45 DL 4/3, 4/3, 7

PM

30 power clean 95#

30 cal row
2:38 unb 1:02 for PC 1:24 row

2 sets of 3 MU

01-26-16

A. Tng Split jerk. Build to a heavy 3. 160#

+

8 min timer:

1000m row 3:50.2

15 ctb pull ups 8/7

AMRAP strict hspu 11 reps.. 5 in 1st min
-4 min rest-

8 min timer:

1000m row 3:51.9

30 pull ups 10s

AMRAP Kipping hspu 22 reps 8/5/???

-4 min rest-

8 min timer:

1000m row 3:57.6

AMRAP muscle ups 11 reps

01-20-16

AM

A. Squat Clean & Jerk. Build to a tough 1. (only take 10 minutes once you get to 135). 155#

B. Squat Snatch 100#. 5 for time. 2 min rest. x3

38s 3/1/1, 1:23 f/3/f/1/1, 22s 5
+

20 Front Rack Walking Lunge 75-95

1000m row @ 80-85%

2 min rest

x4
5:11 (3:59.1), 5:14 (3:57.7), 5:20 (3:58.1), 5:15 (3:57.4)

PM

45 Deadlift 135#

30 Toes to Bar

30 Chest to Bar

15 Power Clean 135#

9:27

DL 25/20, T2B 15/10/5, C2B 5s, might have done 17 PC....

01-06-15

For time:

40 OHS 95# 10/10/5/10/5

40 CTB 5s

40 Box Jump Over 20"

10:50

+

30 min easy row

*sprint last 30 secs of each 5 min interval

01-05-16

A. Clean & Jerk. Build to a 3rm. Doesn't have to be TnG but all reps in 20 secs. 
140# for all 3 in 20s, 145x2 in 15s then failed 3rd rep clean

B. Kipping HSPU 3" Deficit. AMRAP in 10 minutes. 35 reps

+

500m row @85-90%

2 min rest

x8

01-02-16

1000m Row
30 5" deficit HSPU
-5 min rest-
13:40...  3:51.3 (1:55.6 avg) row

1000m Row
30 Kipping HSPU
-5 min rest-
8:11... 3:56.5 (1:58.2 avg) row  10/5/?? for HSPU

1000m Row
30 RD
-5 min rest-
6:09... 3:58.1 (1:59.0 avg) row... buterflyish ring dips, sets of 5s???

1000m Row
30 burpees
5:30...3:56.2 (1:58.1 avg) row

12-29-15

A. OHS. 5 sets of 3 @ 145#. 3 min rest. 4x3, 1x2

+

15.2
140 reps. PR. 10 C2B in 2nd round of 14s

+

(can be in pm)

20 min Row

(sprint the last 30 secs every 4 minutes)

12-28-15

AM

A. Strict HSPU practice.

B. Hang Power Snatch. 3 TnG otm for 12 mins. (build at 4 and 8) 
85, 95, 105, set 11& 12 were unb but not TnG

+

for time:

50 Burpees Over Rower

50 Calorie Row

6:10
25@1:30, 50@3:40.  row in 2:30 (~690m, 1220 avg pace)

PM

Skill practice 30+ minutes

Kipping HSPU 5" deficit

DB Snatch 70#

Box Jump Over 24"

Triple under

cut skill practice short, exhausted, was not very productive

12-24-15

A. HSPU 2" Deficit. AMRAP unbroken. 2 min rest. x5 10, 10, 7, 6, 7

B. CTB Pull Up. 20 sets of 5 unbroken for time. 10:02

+

3000m row in 12 mins
11:57.5

Traps were def already blown up before I started, so I felt like HSPU went well despite the soreness... Even squeezed out a few more reps on some rounds by regrouping in the bottom before Kipping.   CTB more difficult than I anticipated... I really dislike that double pullup bar, couldn't get my hands as wide as I would have liked, and nervous about smashing my head .. Went pretty smoothly up to 70, then got more difficult, finished 50 at 5 min.. Had a couple good saves for reps 4 and 5... Coming from a dead hang into semi butterfly to make sure chest touched... Was only 3 sets near end that the last reps in set were difficult.   Hammies were really fired up rowing today.  Had a few sec I had to make up in the last 1000m to ensure I finished sub 12

12-21-15

AM

350m row hard

5 Deadlift 205#

5 HSPU 5" Deficit

1 min rest

x7
3:06, 3:25, 3:32, 3:28, 3:55, 3:19, ?.   
rows were 1:17.1, 1:17.9, 1:20.3, 1:20.2, 1:21.3, 1:21.0, 1:21.3.   
HSPU were 2/1/1/1, 2/1/1/1, 2/3, 4/1, 3/1/1, 3/1/1, 2/1/1/1.

PM

20 min AMRAP

20 HSPU

20 HPC 125#

20 Cal AB
2 rds + 15, rd 1 around 8ish, rd 2 at 17:45

12-09-15

AM

A. Squat Snatch. 10 singles 105+. Rest as needed. 105x8, 110x2, 115, 120, 125 (drop knee)

B. Squat Clean & Jerk. 20 for time 135#. 7:53

C. OH Walking Lunge. 20 unbroken steps. 2 min rest. x4 95#

PM

Row 2k @ moderate pace

2 min rest

x3

12-4-15

20 min EMOM

odd- 5 TnG Power Snatch 85#

even- 2 Muscle Up
MU 8-12s.. doubles

+

300m row for time

-1 min rest-

1500m row for time

57.4s (1:35.6 avg); 5:44.6 (1:54.8 avg)

10-13-15

AM

7 Rounds

5 HPC 135#

15 ft. HS Walk

35 Double Unders

50m Farmers Walk 62# per hand
56:45

PM
AD 30s mod / 30s easy x15
+
1,000m mod row
-2 min rest-
x3

4:02.8 (2:01.4), 4:00.7 (2:00.3), 3:58.1 (1:59.0)

03-30-15

Open WOD 15.5
9:38

01-27-15

A. Squat Snatch. 95#+.  10 singles.  95x2, 100 x 4, 105f, 95, 96, 100, 101

B. Front Squat. 135#. 50 for time from floor
13:10 done in 7 sets 12, 6, 7, 6, 7, 6, 6.  was around 4 something ish when 25 reps in

+
15 min easy Row  2900m

01-21-15

AM

A. MU practice. 6 doubles, 4 singles... practice push away into 2nd rep no false grip

B1. Wtd. Pull up. 3r x 6. 60 sec rest. 7.5, 10, 12.5, 15, 17.5, 20

B2. Strict Press. 2, 2, 2, 1, 1, 1. 60 sec rest. 80, 80, 81, 81, 85, 86f, 85

C1. Bench Press. 8-10. 90 sec rest. 85, 90, 95, 95, 95

C2. Lean away pull up. AMRAP unbroken. 90 sec rest. 11, 6, 8, 5, 5...  2nd thru 5th sets super slow push away
x3 thought this was supposed to be 6 sets...  John stopped me when i was at 5 and i realized i did too many

PM

250m row @ 97%

3 min rest

x3

49.9s, 51.4s, 51.0s... did my calculations a little wrong here, was thinking 97% of 500m pace vs 250m pace.  although it did feel like i was pulling pretty hard...
+

15 unbroken push press 65#

40 sec row @ 1:40 pace

rest as needed to full recovery

x4
set 1: 1:13 - 20s PP, 1:38.1 avg pace / 203m.. 12 min rest (one of the members snagged me for a few questions); set 2: 19s PP, 1:37.5 avg pace / 205m.. 8 min rest; set 3: 19s PP, 1:38.5 avg pace / 203m.. 10 min rest; set 4: 19s PP, 1:37.6 avg pace / 204m.