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

02-17-16

AM

A. Squat Clean x 1 / Front Squat x 3. 2 min rest. x4 145, 155, 160, 165

+

15 min AMRAP

10 Deadlift (125-145-165-185-205-205-205.......)

10 Burpee Box Jump 20"

20 Wall Balls
5 rds +2

PM
Assault Bike 20s sprint
-4 min easy- (over 200w)
x6
9, 7, 6, 8, 7, 7 cal

01-27-16

A. SCx1/HSCx3/FSx6. build to max. 145#. 155x1
+
7-4-1
PS 65/85/100
-rest as needed-
x2-3
42s, 43s, 41s

+
20 min EMOM:
5 OHS 100-110
30-40 DU

12-16-15

AM

A. Squat Snatch. 7 singles. 110# +. Rest as needed.

B. Squat Clean x 1 / Hang Squat Clean Below Knee x 1 / Hang Squat Clean Above Knee x 1. Build to a max. 160#, 165x1

C1. OH Walking Lunges. 16 continuous steps. 1 min rest. 100#

C2. Hollow Body Rock. 30 secs unbroken. 1 min rest. x4

PM

Row 2500 @ moderate pace

2 min rest

x3
10:07.9 (2:01.5 avg), 10:07.2 (2:01.4 avg), 10:21.2 (2:04.2 avg)

12-05-15

A. Squat Clean. Build to a tough TnG 2. 160#

B. Front Squat. 3, 2, 1. 175, 185, 200

 

+

21 - 15 - 9

FS 125#

BJ 24"

HSPU

13:36

12-02-15

AM

A. Squat Snatch Cluster. 1.1.1. 15 sec rest / 2 min rest. x5 100, 105, 105, 105, 110

+

5 Squat Clean 110#

3 Squat Clean 140#

1 Squat Clean 160#

Rest as needed

x3
1:42; 1:53; ?

PM

"Fran"
3:20?? PR

10-22-15

170 SC&J PR.
175 SC PR

09-30-15

AM

A. Squat Clean 135#. 30 for time. 6:37 6, 5, 4, 3, 4, 5, 3 (breakdown per minute), all singles

B. BB Walking Lunge. 20 continuous steps 95#. 2 min rest. x4 front rack

C. Pistol. 12 AFAP on the min for 5 mins. 
21s, 23s, 34s, 1 min rest.. left knee started to give out, 41s, 45s

D1. Sumo Deadlift @ 1010 (95#). 15 reps. 1 min rest

D2. Feet in Low Ring Hamstring Curl. 10 reps. 2 min rest. x3

PM

30 Muscle Ups for time
14:19 all singles... boo

09-14-15

AM

A. Muscle Up. 1 every 50 secs x 12. perfect reps.  1 double after

B. Squat Snatch w/ 2 sec pause above knee. 2 on the min for 10 mins. 85-100#. 5 sets @90, 5 sets at 95, 1 failed rep at min 7

C. Snatch Deadlift 135-155# @ 3030. 5 reps. 2 min rest. x6.  (keep good snatch pulling mechanics and not just a wide grip DL)135x3, 145x3

D. Behind the neck Split Jerk. Build to a max. 170

PM

A. Squat Clean. 6 singles. 145-155#.  145x1, 150x2, 160, 165, 170, 172 PR

+

6 sets

3 Thruster 125#

9 CTB Pull Up

12 Burpees AFAP
all unb, 1:15, 1:18, ....

06-10-15

A. Squat Clean. 7 singles 140#+. rest as needed. 140, 142x2, 145, 147, 150, 152, 157, 160 PR "easy"

B. 1 1/4 Front Squat. 6-8. 2-3 min rest. x5 115, 120, 125, 125, 125

C. Clean Pull. 3, 3, 2, 2, 1, 1. 2 min rests. 145, 155, 165, 175, 185, 195

D. OHS 95#. 30 for time. (from floor) 3:29 18 unb, 7, 5

06-03-15

A. Squat Clean. tough 1. 150#
B. Squat Clean @85-90%. 7 singles. 135#
C. 1 1/4 FS. 10 reps. 3 min rest x4 110, 115, 125, 130
D. Clean Pull. 5, 5, 3, 3. 2 min rest. all 100%+ clean max 155, 160, 165, 170

04-10-15

A. Squat Clean. 142#+. 7 singles. Rest as needed. 140x7
B. Front Squat. 5, 5, 5, 3, 3, 3. 2-3 min rest. 135, 145, 155, 165, 175, 180 PR
C. BB Reverse Lunge @ 3111 65-75#. 10 reps one leg. 1 min rest between legs. x 3 per leg. 75#
+
5 rounds
200m row
15 Wall Ball 10ft
8:37 all unb

04-03-15

A. SC. 10 singles. 135#+. 135x2, 140x2, 145x2, 140, 145x2, 140
B. FS. 6x6. 3 min rest. 125, 130, 135, 140, 145,?
C. Barbell lunge 65# 25m. 2 min rest x3
SC felt pretty good. Did w flat shoes , only used weight belt for 145... 145 was being difficult.  I'd get 2 singles then need to drop back down to 140...  Maybe I wasn't quite  committing to dropping under and throwing the elbows around... Or maybe not resting long enough in between???
FS felt heavier than usual.. Stayed a little lighter and really tried to focus on no leanage.  (Chiro readjusted me on thurs cause the hips were slightly tilted again ).  Feel like I was pretty successful there.  Also did in flat shoes.  Left knee felt a little junky  though as weight increased.
Good quad burnage on Lunges.  First set I was able to swing back leg thru into next step pretty well but there was def some pausing for the other 2 sets.

02-24-15

A. Sq. Clean, 5 singles. 2 min rest
130,135,140,145,150, failed 155#
+

20 min EMOM:

EVEN: 3 Squat Clean 115-135# 

ODD: 2 Muscle Up 

SC at 115# as singles. first 3 rounds of MU done as doubles, very clean, after that singles, minimal kipping. not as smooth as previous.

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#

12-06-14 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

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)

11-15-14

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)

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)

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.