03-25-16

Open WOD 16.5
21-18-15-12-9-6-3
Thrusters 65#
Bar facing Burpees

12:35

03-14-16

AM
Open WOD 16.3

PM

A. Thruster 3rm. 145x3, 155x1, 150x2

+

21-15-9

Thruster 65#

30-20-10

Wall Ball

Calorie Row
10:39 all unbroken

02-19-16

AM

A. 3 RM HPS. 125x3, 130x1 PR

B. 20 MU for time. 10 min time cap. 6:07   3 to start then 2s..

+

3 RFT:

30 CTB

25 Kipping HSPU

20 cal AB

25:22  CTB: 10/5s..., 5s..., 10/5s...  HSPU: 10/8/5, 10/5s.., 5s/3/2

PM

2-4-6-8-10-8-6-4-2

thrusters 95#

10-10-10-10-10-10-10-10-10

T2B

11ish all unb

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

02-03-16

A. Squat snatch ladder. 1 rep on the minute until failure. Start at 95
and add 5# each minute.  up to 115# with a few xtra reps
B. Front squat cluster. 1.1.1. 20 sec rest / 3 min rest. X5 155, 165, 175, 185, 185
C1. Wall Ball 20#. 21 AFAP. 1 min rest 42s, 42s, 41s, 42s
C2. Thruster 110#. 7 AFAP. 1 min rest 20s, 22s, 21s, 21s
C3. Double Under. 63 AFAP. 1 min rest. x4 ?, 32 unb, 40s, 40s

01-11-16

A. Squat Snatch x 1 / Hang Squat Snatch x 1 / OHS x1. 5 sets. Rest as needed. 95, 95, 100, 100

B. Strict HSPU. 20 reps not for time.  all singles. approx 14 min

+

30 min EMOM

min1- 10 thruster 55# 17s, 17s, 19s, 19s, 20s, 28s, 28s, 28s, 

min2- 10 power snatch 55# 20s, 19s, 21s, 20s, 20s, 35s, 35s, 24s

min3- 5 Burpee Box Jump 24" 19s, 20s, 19s, 22s, 28s, 28s, 30s

01-04-16

AM
For time:
4 rounds
4 thruster 105#
2 muscle up
...
4 rounds
4 front squat 135#
2 muscle up
...
4 rounds
4 back squat 165#
2 muscle up

37:15...  6:40 part 1, 16:40 part 2, redid 2 rounds, had bar at 125 not 135, 15:15 part 3

PM
A. Power snatch. Build to a max. 115#
+
1 min power snatch 85#
-1 min rest-
1 min deadlift 185#
-1 min rest-
1 min burpee box jump 24"
-1 min rest-
1 min max cal assault bike
12, 18, 12, 17

10-26-15

A. Thruster. Build to a tough 2. 140#

+

2 Squat Snatch  95#

2 OHS 95#

4 Deficit HSPU 2"

2 min rest

x5
36s, 30s, 32s, 34s, 31s all unb

+

4 Front Squat 135# (bar taken from floor)

8 HSPU

2 min rest

x5
38s, 32s, 44s, 45s, 46s. all unb, rep 8 save in 3rd round

08-17-15

AM

A. Kipping 4-5" Deficit HSPU. 3 pauses like last week. 22 reps. 

12, 1f, 2, 1f, 2f then switched to no pause

B. Incline Bench Press with Chains. 12 sets of 3. 60 sec rest between. (+5-10# more than last week.)

C1. Strict Pull Up. 8 reps. 30 sec rest. 4s

C2. Band Assisted HSPU. 6 reps. 2 min rest. blue to purple

x5

PM

A. Thruster. Tough double. 150x2 PR

+

21 - 15 - 9

Thruster 115

No Push Up Bar Facing Burpee

11:03

+

20 min loco

+

15 min easy jog

08-10-15

AM
A. Kipping 3-4" Deficit HSPU.... pause 1/3 of the way down, 2/3 of the way down, and 1 cm over ground. 20 reps  2 failures after 16 reps

B. Incline Bench with Chains. 10 sets of 3 AFAP. 60 sec rest.

C. Strict Pull Up. 50 for time. 9:12, 4 sets of 5, 6 sets of 3/2

PM
A. Thuster. build to tough 3. 140x3, 145x1.
B. Thruster. 3 OTM x 12 from floor. build every other set 5#. 115-130. 135x1 for 4 sets
+ 
20-15-10-5 
PS 55#
7-7-7-7
BBJ 20# 
5:21  all unb, muscle snatch 

 + 
20 min locomotion/mobility
+
 17:43 run (1.84 mi) 

08-04-15

A. Front Squat. 15 sets of 3 in 3 waves. Rest 60 secs between sets.   Build 3 times.  

(e.g. 100-110-120-130-140.....120-130-140-150-160-....140-150-160-170-180)

115, 125, 135, 145, 155 / 140, 150, 160, 170, 170 / 155, 160, 165, 165, 165

B. Hang Power Clean. 5 triples. Rest as needed between sets. Catch 2nd deeper than 1st, 3rd rep can be squat clean if necessary. 125, 130, 135, 140, 145

+

10-8-6-4-2

DL 185#

Thruster 95#

5:29 all unb, finished 8's at 3 min

07-22-15

A. Front Squat @ 12x0. 5x5. 2 min rest 105, 115, 120, 125, 130

+

8 min EMOM 

odd- 10 thrusters 65# AFAP 20s, 19s, 19s, 19s

even- 10 deadlift 155# AFAP 15s, 16s, 15s, 15s

+

8 min EMOM

odd- 20 wall ball afap  37s, 37s, 39s, 39s

even- 15 KBS 53# afap 28s, 30s, 31s, 37s

06-30-15

A. Squat Snatch. Build to a max. 107# PR

B. Thruster 65#. 15 reps AFAP. 60 sec rest. x5 30s, 29s, 29s, 29s, 30s

C1. Pistols. 14 alternating reps. 1 min rest.

C2. Deadlift 195#. 10 reps. 1 min rest

C3. Rear Foot Elevated Split Squat Jumps. 7 per leg. 1 min between legs. 65# BB

x5

04-20-15

AM

A. Squat Snatch. 10 singles 90#. 90 sec rest.

B1. Wall Ball 20# to 10 feet. 15 reps. 10 sec rest.

B2. Thruster 65#. 12 reps. 20 sec rest.

B3. Thruster 110#. 5 reps. 3 min rest. 
x5
1:48, 1:52, 2:55, 3:03, 3+

PM

2-4-6-8-10-8-6-4-2

Power Snatch 75#

Burpee Box Jump 20"
13:24

04-13-15

AM
A. Sqt Snatch Cluster. 1.1.1.1. 20s rest / 2 min rest. x5 85, 90, 95, 95, 95.  90# solid
B1. Wall Ball 20#. 15 AFAP. 10s rest 30s, 30s, 31s, 31s, 32s.
B2. Thruster 65#. 10 AFAP. 20s rest 25s, 25s, 26s, 26s, 28s
B3. Thruster 105#. 5 AFAP. 3 min rest. 19s, 18s, 20s, 27s, 25s
x5

PM
8 DB Snatch 50#. alt arms
8 GHD
90s rest
x12
56s, 53s, 55s, 52s, 52s, 57s, 54s, 51s, 54s, 54s, 52s, 54s

04-06-15

A. Sq Snatch Cluster. TnG. 2. 2. 2. 20s/2 min. x5
B1. HSC 95#. 10 unb for time. 1 min rest.
B2. GHD situp 15 for time. 2 min rest
x5

PM
20 Thruster 65#
400m run
20 Thruster 65#
3:46.  approx 50s, 2:06, 50s

03-30-15

Open WOD 15.5
9:38

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

01-06-15

A. Front Squat. 6, 4, 2. 3 min rest. 135, 155, 165(f), 160
these felt alot weaker than the last time i did them, and very leany again....  gotta step down in weight next time and rebuild concentrating on no lean to the right while standing up the bar.
B. Push Jerk x3 / SJ x2. 2 min rest. x4  105, 115, 120, 125
+
For Time:
30 Thruster 65#
30 cal Row
3:18.  thrusters unb 1:41, row was approx 432m did in 1:31

01-02-15

AM

A. Negative deficit HSPU. 20 reps not for time.
on black paralletes.  first 8 reps easy, then little more difficult to control thru the middle, BUT better than last week.

B. Close Grip Bench Press. 5, 3, 1, 5, 3, 1. 2 min rest.
105, 115, 120, 100, 105, 110.  switched up setup for 2nd set....  feet under, arch in back, wedge shoulders under on bench.  these definitely felt more difficult than previous weeks.

C. Thruster 95#.  7 sets of 7 unbroken for time.
21 min....  failed 3rd set after 5 reps, failed 5th set after 6 reps.  on 7th set, jerked rep into thruster after squat...  was not anticipating this to be so difficult...  still feeling low on energy to fuel training.  95 felt heavy.  first 2 sets completed in little over a minute, prob went at this too aggressively to start considering still recovering from previous week sickness.

PM

14.4
opted to do mobility work and practice MU transitions into strict dips on lower rings...  feel awake but no energy.  will redo this when feeling back at 100%