Friday, July 14, 2017

7-14-17

“Jack”
AMRAP 20 Minutes
10 Push Press 115/85lbs
10 Kettlebell Swings 53/35lbs
10 Box Jumps 24/20″

R: 10+1 kbs

Ub but transitions too long

Thursday, July 13, 2017

7-13-17

For Time: 
300 DU
2K Row
100 Wall Balls (30/20) 

Time: 23:17

Dus in 6:42. Was at 2min/100 Pace thru 200 and then died. Even 2 min Pace is bad.

Row in 7:53

Wallball took 8:11. Did 10s with 30lb slamball.

Sumo Deadlift
10x3 at 65% 3 rep max

240

Tuesday, July 11, 2017

7-11-17

Conditioning 
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Time: 12:14
Rounds 3:45, 7:35, 10:30, 12:14
All ub

Thursday, July 6, 2017

7-7-17

1. Conditioning
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups

Time: 44:47

Rounds were 7, 16:15, 25, 36:05, 44:47
Rope climbs we're smooth, 5 sec rests.
Push ups were 10s in first round then 5s thru 25 then 3-2s

2. Lift
Power Snatch
7×2 Touch and Go
80%+

135, 140, 145 (1), 145 (1), 145 (1), 145, 145

(1) means I hit the first, missed the second.

Wednesday, July 5, 2017

7-5-17

1. Warm-up
5 Minute Steady Row
then
Floss Elbows and Calves

2. Conditioning
3 Rounds:
Ski 25/20 Calories
20 Kipping HSPU
15 Overhead Squats 115/85lbs

Time: 18:09
Ski was 1:31, 1:44, 1:41
Hspu 20, 7-7-6, 6-7-7
Ohs 8-7, 8-7, 4-4-7

3. Lift
Sumo Deadlift
5x3 as heavy as possible

335x3 sets, 345, 355

4. Interval
AMRAP 15 Minutes
12 Burpees to 6″ Target
9 Russian kbs 70#
6 GHD
Rest :60

R: 6+8 burpees

Tuesday, July 4, 2017

7-4-17

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
2 Rounds:
20 Power Cleans 155/105lbs
60 Air Squats
120 Double Unders

Time: 11:54
Last du rep took 24 sec with 4 missed, pathetic.
Did cleans all fast singles.
Squats 30-30 then 15s
Dus 4 breaks each til end.

3. Lift
EOMOM for 16 Minutes
2 Squat Clean and  2 Split Jerk
75%+ 1RM

175 across no misses.

4. Interval
3 Rounds:
Run 400m
21 Strict Ring Dips

Rest 2:00

2:16
2:15
2:17

Saturday, July 1, 2017

7-2-17

1. Warm-up
3 Steady Rounds:
10 Box Jump Overs 24/20″
10 Pull Ups
5 Squat Snatch 55

2. Conditioning
AMRAP 12 Minutes
5 Squat Snatch
95lbs
100′ Farmers Carry
Hex bar 205
(50′ out and back)

Snatch weight increases 20/10lbs per round.

Hit 5 at 155 in 6 attempts and got 50' of farmer carry.

3. Lift
Strict Press
10×1
As Heavy As Possible.

135,145,155,165,175, then 165 for 5 sets.

Happy with that, my goal was 165

4. Interval
AMRAP 10 Minutes
10 cals assault bike
20 Wallballs 30#
Rest :40

5 wb into 4th round

Thursday, June 29, 2017

6-30-17

Conditioning
“Jason”
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

Time: 19:08
Finish 5 mu at 2:57. Did 100 squats ub.
Squats 25-25-25 then Mu 5-5 at 6:27
25-25 then 5-3-2-2-2-1 at 11:19
25 then 3 and 2s at 19:08

Lift
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down across eight sets.

2 sets each at 115, 125, 135, 145
Missed first hang snatch at 145 and full snatch of 2nd set.

Run
3 rounds
800m run
Rest 3min

R1: 3:14
R2: 3:08
R3: 3:06

6-29-17

6 rounds:
20 kb goblet lunges 53#
10 push press 95#
10 ring rows
20 slamball 30#
Rest 1min

R1: 2:14
R2: 2:06
R3: 2:01
R4: 2:06
R5: 2:13
R6: 2:17

Ub except dropped slamball once on 3rd round that cost me sub 2min. Dropped 2x on 4th set. They were accidental drops, not rests. Ring rows ub thru 3 then 6-4-1, 5-2-1-1-1, 5-2-1-1-1

Tuesday, June 27, 2017

6-27-17

For time:
Run 1 mile
18-15-12
Front squat 165
C2b

Time: 19:15
Mile in 7:32
Squats 6-6-6, 6-5-4, 6-4-2
Wanted to go 6-6 on last set.
C2b ub

Sunday, June 25, 2017

6-25-17

1. Warm-up
4 Rounds:
10 Calories on Bike
10 Hang Snatch 75/55lbs

2. Conditioning
AMRAP 20 Minutes
12 Box Jump Overs 24/20″
10 Alternating Pistols
8 Deadlifts 225/155lbs

R: 9+8 bj over
2 missed pistols rest ub. 5 rounds in first 9:53.

3. Interval
AMRAP 12 Minutes
8 Dumbbell Snatch 70/55lbs
10 Toes to Bar

Rest :30

R: 5+6 db snatch
T2b all ub

4. 7x3 tng high hang squat clean

135x3, 165x2, 185x2

First set of 185 was 2-1.

Friday, June 23, 2017

6-23-17

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

Ub

2. Conditioning
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters 95/65lbs
800m Run
21 Thrusters
400m Run
50 Pull Ups

Time: 17:51

50 ub pull ups in 0:59.
In from 400 at 2:57
Thrusters at 11-10
800 wanted to walk
Thrusters 7-7-7
Run want to walk
Pull ups as 12-10-10-9-9.

3. Lift
Power Snatch
7×3 Touch and Go
70%+

95, 105, 115, 125, 130, 135, 140
No misses

Thursday, June 22, 2017

6-22-17

Sumo deadlift
5x135
5x225
5x275
5x305
2x325 (last plate fell off both reps so I stopped)

27-21-15-9
Burpee to 12" target
Kbs 70#

Time: 12:27

Too much rest.
Kbs 17-10, 11-10, then bitched out and did 10-5 should've done 15 ub. Then 9.

27 burpees ub then broke as needed, usually in 1/3 set.

Tuesday, June 20, 2017

6-20-17

Box squat
10x2 fast
50-60%
155

For time:
18-15-12-9-6-3
T25
Bar facing burpee
Ohs 135

Time: 21:17
Did 3 ohs at 135 and had to drop to 115.
Did 3-7-5-3, 8-7, 8-4, 9, 2-4, 3 (after failing 2x).

Fails on 3 set cost me a sub 20 time. Terrible.

Friday, June 16, 2017

6-16-17

1. Warm-up
1 Steady Round:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

Total: 13 wb into 30.
Ub thru 20 round. 25 wb as 13-6-6, then 10-3

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

135. I'm so far from what I once was...

4. Interval
3 Rounds:
Run 400m
15 Strict HSPU
Rest :60

R1: 3:34 as 6-4-3-1-1

R2: 4:44

R3: 5:14

Thursday, June 15, 2017

6-15-17

24min amrap
10 goblet squats 35#
10 slamball 25#
10 kbs 70#
10 wallball 24#
400m run

R: 100m from finishing 6.

All ub. Run slowed.

Tuesday, June 13, 2017

6-13-17

5 RDS
2min max squat cleans
Rest 90 sec
50, 60, 70, 80, 90%

115, 135, 160, 185, 210

R1: 20
R2: 11
R3: 6
R4: 4
R5: 3 misses. Caught first but couldn't stand up.

For time:
100 push ups
75 kbs 70#
50 ghd sit ups
25 pull ups

Time: 19:44
Push ups 6:18 as 20, 10 thru 40, 5s
Kbs 13:13 as 15 then 10s
Ghd 17:55 as 10s
Pull ups 10-8-7

Friday, June 9, 2017

6-9-17 regional event #3

16min cap:
100ft single arm overhead DB walking lunges 80#
100 dus
50 wallball 20#
10 rope climbs 15'
50 wallball 20#
100 dus
100ft single arm overhead db  walking lunges 80#

Time: capped at 25ft into lunge

Thursday, June 8, 2017

6-8-17

Conditioning
4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees

Time: 12:51
Did 1min bike each time cuz counter is broken.
Rest ub.

Pace was solid, first round was 3:10. Avg 3:13 across.

Deadlift
5x 135, 225, 275
3x5 of 325

Monday, June 5, 2017

6/6/17

Conditioning
AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20")
12 TTB
9 DB Front Squats (50's/35's)

R: 4+2 t2b
All except t2b were 12,12,6_6,6_3_3,2

Thursday, June 1, 2017

6/1/17

Grinder
30 min amrap
12 kb RDL left leg 44#
12 box jump 20"
12 kb RDL right leg 44#
100m kb farmers carry 70# ea hand
12 bb strict press 75#

R: 10+100m

Tuesday, May 30, 2017

5/30/17 Murph

Murph
For time with 20# vest straight thru:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Time: 63:20

Mile: 8:25

Pull ups: 17:06 (8:41) as 5x10 then 8s and one set of 2.

Push ups: 36:09 (19:03) as 6 thru 24 then all 4s. This is my kryptonite

Squats: 51:50 (15:41) as 15s

Mile: 63:20 (11:30) my run for first 300m was a walk, literally couldn't lift my legs.

Wednesday, May 24, 2017

5/25/17

2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar

R: 4+8 front squats

Dus 3 sets ub then broke 1x and 2x. The 2x was the last set and cost me finishing the squats. 

Squats 10, 10, 10, 5-5, 8
If I didn't drop the 4th set I would've finished 5 sets.

Tuesday, May 23, 2017

5/23/17

3 rft:
500m row
21 body weight DL 190
21 box jumps 20"

Time: 12:29
Rows 1:43, 1:47, 1:48
DL 21, 11-10, 11-10
Bj ub

R1: 3:36
R2: 4:23
R3: 4:30

Friday, May 19, 2017

5/19/17

Happy Birthday Rossman!

For time:
50 lateral burpees over bar
40 ring dips
30 front squat 185

Time: 16:08

Burpees ub in 2:48
Dips all 5s (harder than I thought) finished at 5:59
Squats all 3 rest 30

2 rounds
Row 500m
10 bar muscle up
Rest 2 min

Bmu 7-3, 7-3

Thursday, May 18, 2017

5/18/17

15min emom (all in same minute)
5 t2b
5 power clean 95
5 burpees

Finished between 33-40 every time

Friday, May 12, 2017

5/16/17

1. Warm-up
4 Steady Rounds:
12 Wallballs 20/14lbs
8 Kipping Handstand Push Ups
12 Calorie Row

2. Met-Con
AMRAP 15 Minutes:
40 Wallballs 20/14lbs
20 GHD Sit-Ups
10 Strict Handstand Push-Ups

R: 3+2 GHD 

Wallball were 40, 20-20, 20-20, 20-11-9

GHD 20, 20, 10-10, 2

Hspu strict as 6-4, 5 then kip rest as 5, 10



5/12/17

1. Warm-up
Move Steady Through
Run 400m
30 BB Good Mornings
Run 400m

2. Met-Con
21-18-15-12-9
Chest to Bar Pull Ups
Overhead Squats 135/95lbs

Time: 20:48

C2b 21, 9-9, 8-7, 7-5, 5-4

OHS 9-8-4, 9-9, 8-7, 8-4, 4-5

Had 6 missed snatches into OHS. That's what killed my time, I couldn't snatch it anymore. Should've clean and jerked it.

3. Lift
Back Squat 4×4 @75-85%
Click HERE for a few squat tips.

225 across

4. Gymnastics
:30 on :30 off
For 10 Minutes
Max Rep Push Ups

Total: 119

20-15-15-10-10-10-9-10-10-10



Thursday, May 11, 2017

5/11/17

4. Conditioning
AMRAP 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU

Total: 11 hspu

Row in 2:42
Thrusters as 11s finished with 5:15 left
Pull ups as 14,14,14,13
Hspu 10-1

Monday, May 8, 2017

5/9/17

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
7 Burpee Box Jumps

2. Conditioning
AMRAP 20 Minutes
9 Squat Cleans 155/105lbs
12 Toes to Bar
15/10 Calorie Row

R: 5

Sq cleans as 3-3-3, then singles
Rest ub

Saturday, May 6, 2017

5/7/17

1. Warm-up
3 Steady Rounds
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

2. Met-Con
AMRAP 12 Minutes
Row 250/200m
50′ Front Rack Walking Lunge Steps 135/95lbs
Use 25′ Turn-around

R: 5+250+6 ft

All ub. Was on pace to finish 6 rounds, had 4:06 left at completion of round 4. Needed too much transition between 5th row to lunge.

3. Lift
High Catch Power Clean 5×3

185 across, this felt better than last time.

4. Gymnastics
5 Rounds:
60 Double Unders
12 Kipping Ring Dips
Rest :60

R1: 0:55

R2: 1:02

R3: 1:05

R4: 1:08

R5: 1:25

All dus ub except broke at 51 on last set. Dips 12, 12, 6-6, 6-3-3, 4-3-2-2-1


Friday, May 5, 2017

5/5/17

Warm up
Steady thru:
500m row
40 bb thrusters
500m row

3 rft:
10 thrusters 155
10 box jump over 30"
10 muscle ups

Time: 14:08
Thrusters were way better than I thought I'd do. I was thinking all doubles but I went 5-5, then 3-3-2-2 for last 2.
Bjo ub.
Mu 10, 7-3, 5-2-2-1

R1: 2:56

Back squat
3x5

225


Every 5 min for 15 min:
Run 800m
Amrap strict hspu

R1: 5-3-2
R2: none cuz I rolled my ankle on the run
R3: 6-3-1 (didn't run, walked 300m)

Thursday, May 4, 2017

5/4/17

5 rft:
20 box jump 24"
20 kb snatch 44# (10 ea arm)

Time: 10:29 ub

15min amrap
TGU with 44#

Total: 38 ub with 13 sec left

Tuesday, May 2, 2017

5/2/17

1. Conditioning 
AMRAP 4:
27 Calorie Row
27 Burpees
27 Push ups
Rest 4:00

Total: 1 round plus 3 half pulls that didn't yield a calorie.

Push ups 5-10-6-3-3. Burpees ub


AMRAP 4:
21 Calorie Row
21 Burpees
21 Push ups
Rest 4:00

Total: 1+ 21 cal + 1/2 burpee

Push ups 5-6-5-5. Did rows in 0:50 and 0:47.


AMRAP 4:
15 Calorie Row
15 Burpees
15 Push ups

Total: 1+7 push ups

Push ups 5-5-5, 2-3-2

My push ups were awful so that killed my production. Had 22 sec to do 15 push ups, shoulda been able to finish


Saturday, April 29, 2017

4/30/17

1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups

2. Met-Con
5 Rounds:
21 Front Squats 115/75lbs
7 Bar Muscle Ups

Time: 15:32

FS as 21 then all 11-10s

BMU all ub

Transitions were what slowed me

3. Lift
High Catch Power Snatch 5×3

115,115,115,135,135

4. Gymnastics
3 Rounds:
100 Double Unders
25 Toes to Bar
Rest :90

R1: 2:46

5 du breaks and 13-12

R2: 3:48

5 du breaks and 13-3-5-4

R3: 3:49

4 du breaks and 10-5-5-5


Friday, April 28, 2017

4/28/17

1. Warm-up
Move Steady Through
Ski 500m
40 Light Hang Power Clean 75
Ski 500m

1:56, 20, 20, 2:01

2. Met-Con
AMRAP 10 Minutes:
80/50 Calories on Bike
30 Deadlift 275/185lbs
Max Bar Facing Burpees in remaining time.

24 burpees

Bike was 5:20

DL took 2:31 as 8,7,8,7

3. Lift
Back Squat 5×3 @70-80%
Click HERE for a few squat tips.

225, 235, 245, 255, 265

4. Gymnastics
6 Rounds:
Run 200m
15 Kipping Handstand Push-Ups

Time: 14:20

Hspu as 15, 8-7, 7-4-4, 5-5-5, 5-5-5, 5-4-3-3

First 3 rounds 7, second 3 rounds 7:20


Wednesday, April 26, 2017

4/27/17

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter Run

Time: 23:20
Splits were 5:19, 5:20, 12:41.
Cleans killed me, not cuz of weight but breathing. Couldn't cycle the bar, all singles. First 12 took almost 5 min. Weight felt good, no misses.

Tuesday, April 25, 2017

4/25/17

Nancy
5 rft
400m run
15 OHS 95

Time: 15:05
All ub. Gotta do it without transition rest between run and lift next time.

Friday, April 21, 2017

4/21/17

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Met-Con
AMRAP 20 Minutes
Run 200m
15 Deadlifts 185/135lbs
10 Bar Facing Burpees

R: 7+200m

DL 15,15,8-7,8-7,8-7,10-5,10-5

3. Lift
Back Squat 4×4 @70-80%

205,225,225,225

4. Gymnastics
3 Rounds
Bike 30/20 Calories
4 Rope Climbs
Rest 2:00

2:24, 3:03, 3:14

Thursday, April 20, 2017

Tuesday, April 18, 2017

4/18/17

WOD:
14 MIN AMRAP
100 WALLBALLS (20/14)
50 POWER SNATCH (95/65)
25 OHS (95/65)
MAX EFFORT BURPEES FOR REMAINING TIME

Total: 21 burpees

Wallballs as 10 rest 5 in 4:27
Snatch as 5s in 6:03 (10:30)
OHS as 5-10-10 in 2:10 (12:40)
21 burpees ub

Saturday, April 15, 2017

4/15/17

Jesus WOD
14 rounds for time: 
10 DL 95
10 squat cleans 95
10 push press 95
50 ft back rack walking lunge 
Must go ub thru rounds 3,7,9,14
At those rounds do 7 TGU with 53
If you break elsewhere do 5 burpees

Finished 9 rounds in 55:54 then had to leave to get Kate. Did 3 rounds ub. Then broke a ton. Prob did 70 burpees

I AM NOT WORTHY

Friday, April 14, 2017

4/14/17

Warm up
500m row
40 bb OHS
500m row

OHS ub

Wod
8min amrap
5 squat snatch 135
2 rope climbs

Total: 4 rounds. Snatch all singles. 2 misses in 3rd round

Back squat
3x5 at 70-80%

225

Skill
Every 0:20 for 6 min
5 c2b

Did it ub

Posterior chain
Accumulate 7min of wall sit 
20 min cap

Did it in 12:15

Thursday, April 13, 2017

4/13/17

10min alt emom
7 OHS at 115 + 7 t2b
7 t2b + 7 bar facing burpees

Good stuff, all ub

For time: 
800m run
50 squats
50 abmat sit-ups
50 push ups
400m run

Time: 11:39

Tuesday, April 11, 2017

4/11/17

Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

Time: 14:16

All ub except 21 snatches were 11-10. Transitions too long.

Back rack walking lunges

Heavy

4x8

135


Sunday, April 9, 2017

4/9/17

1. Warm-up
3 Steady Rounds:
10 Goblet Pause Squats 35#
10 Strict Pull Ups
15/10 Calorie Row

2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs

4+3 DL. Goal was 5 rounds. Was ub, just too much transition.

3. Lift
Find 3RM Back Squat

255

4. Gymnastics
1 Muscle Ups every :15 Seconds until failure
15 Minute Cap.

Hit all til time cap = 60 muscle ups

Friday, April 7, 2017

4/7/17

1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.

1:36, 1:38, 1:42, 1:42

3. Lift
Find 1RM Power Clean

115, 135, 165, 185, 205, 225, 235

Missed 245

4. Gymnastics
50 Strict Handstand Push-Ups For Time
*After every break complete 10 Box Jump Overs 24/20″
10 Minute Cap.
Click HERE for some Strict HSPU tips.

Total: 36 plus 8 bjo

11, 5, 3,3,3,3,2,3,3

Thursday, April 6, 2017

4/6/17

 Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Rower

Time: 16:30

Focused on form. Did 21-18-15-12 as 11-10, 10-8, 9-6, 9-3. Did rest ub.


AMRAP 7 Minutes
20 Double Unders
6 Chest to Bar
40 Double Unders
12 Chest to Bar
60 Double Unders
18 Chest to Bar
(Go back to 20/6 and continue.)

Total: 25 dus into 2nd 60 set

C2b were 6, 12, 10-8, 6, 6-3-3


Tuesday, April 4, 2017

4/4/17

10min emom
5 burpees + 5 thrusters 115

Ub, mental more than anything.

DL 
5 rep build heavy
185, 225, 275, 315


Every 2 Minutes Until Failure Complete:
Row 250/200m
4 Toes to Bar
Round 2: 8 T2B
Round 3: 12 T2B
Round 4: 16 T2B
Etc…

Total: finished 10 t2b of 20 set


Sunday, April 2, 2017

4/2/17

Max push jerk
225

Max OHS
225

Partner wod
U go I go
6 rds:
20 push press 75
15 bar facing burpee
20 sdhp 75

R1: 1:51
R2: 2:06
R3: 2:15

Total: 12:23

Partner wod
150 Dball 75
90 GHD

Time: 13:00
I did 80 Dball and 42 GHD


Friday, March 31, 2017

3/31/17

In teams of 2 for time:
Assault bike cals
Powerclean
135x50, 155x40, 185x30, 205x20, 225x10

Time: 24:29

J-Mar was my partner. I held 80+ rpm throughout. We won. He did all cleans at 225 and 2/3 of 185 and 205.

Core
3 rounds:
15 sec ring L-sit
10 t2b
5 GHD
2 TGU 35#
2 furniture mover pikes

Thursday, March 30, 2017

3/30/17

Single arm kb RDL
4x6
62#

Single arm kb row
4x10
62#

7min amrap
15 wallball
10 box jump

R: 6+7 wb
Ub

Tuesday, March 28, 2017

3/28/17

Steady:
100 cal row
50 push ups
25 strict pull ups

Row in 4:48 (1335m), push ups as 10,10,10,10,5,5, pull ups as 5,4,3,3,3,4,3

5 rft:
10 burpees
10 t2b

Time: 7:32
T2b dies quick: 10, 5-5, 5-5, 2-4-4, 3-7 


Monday, March 27, 2017

Thursday, March 23, 2017

Sunday, March 19, 2017

3/19/17

3 rft
10 DB thrusters 50
30 dus

Time: 3:51

3 rft
15 cal assault bike
10 box jump 24"
5 Dball 100

Time: 5:33

Friday, March 17, 2017

3/17/17

13min cap
55 DL 225
55 wb 20
55 cal row
55 hspu

Reps: 181, 16 hspu

Worse than last year by 14 reps. Missed 4 hspu.

DL 5 drop quick 5...
Wb 11 drop 11...
Row on 10 damper at 1100
Hspu 3,3,3,2,2,1,1,1

DL in 2:48
Off wb at 5:33
Off row at 8:44

Thursday, March 16, 2017

3/16/17

3 rft
21 cal row
15 wallball 24#
9 DL 185

Time: 6:18 ub
1:47, 2:13, 2:18

Friday, March 10, 2017

3/10/17

Open 17.3

Total: 71
Missed advancing to 185 round by 1 rep. Had 8 sec left and couldn't recover enough to pull another rep. Had a no rep on first set of 95 that those 10 sec. C2b ub. snatch all singles

ende up costing me advancement.


Thursday, March 9, 2017

3/9/17

Conditioning
EMOMx25
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Ups
Min 5: 15 Calorie Row

Fun stuff


Tuesday, March 7, 2017

3/7/17

Warm up
4min 
40 wallball 20#
15 lateral burpee over rower
Row distance with time left
478m in 1:37. If I got feet in faster woulda hit 500

4 rft
20 wb
20 DB push press 50#
20 cal airdyne (1min ride cuz no computer)

Time: 18:52 total but had to stop in the middle to rinse a piece of drywall out of my eye from wb

Real time: 14:52
Wb ub, DB pp 10-10, 7-7-6, 6-8-6, 6-6-6-2

Friday, March 3, 2017

3/3/17

Open 17.2

12 min amrap
2 rounds
50 ft walking DB front rack lunge 50# ea
16 t2b
8 DB power clean 
Then 2 rounds
50 ft DB front rack walking lunge 50
16 bar muscle ups
8 DB power clean
...

Total: 141, with 11:45 tiebreak

Finished 25ft in 5th round

Wednesday, March 1, 2017

3/2/17

1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row

Ub

2. Conditioning
AMRAP 6:  
42 Double-unders
30 Wallballs (20/14#)
18 T2B

R: 2+1 wb

Broke 2x on last set dus, otherwise ub


Rest 5 mins


AMRAP 6:  
21 Double-unders
15 Wallballs (20/14#)
9 T2B

R: 4

Had an attempt at 1 dus and missed. Ub except for 1 du break


Tuesday, February 28, 2017

2/28/17

1. Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike

Good stuff

2. Strength
4×4 Front Squat (Start around 80%)

205 ub for 3 sets. 225 for 2 rest 2.

3. Met-Con
3 Rounds:
30 Alternating Pistols
20 Hang Power Cleans 135/95lbs
10 Muscle Ups

Time: 18:11

Haven't done pistols since prob 2014. First set ub then 10s. Cleans all 10-10. Mu all 5s except last 5 were 3-2.


Sunday, February 26, 2017

2/26/17

For time:
9-7-5-3
Power clean 135
Bar muscle up

Time: 4:46
PC ub, bmu 5-4, 4-3, 5, 3

20min z1 row
4684m
272 cals

Friday, February 24, 2017

2/24/17

Open 17.1
20min cap
10 alt DB snatch 50
15 burpee box jump overs 24"
20
15
30
15
40
15
50
15

Time: 19:35

Back locked up in 4th round had to do snatch in 10s from 40 set on.

Tuesday, February 21, 2017

2/21/17


2017 Open Cycle Week 1 Day 2

1. Warm-up
3 Steady Rounds:
12 Goblet Squats
24 Calories on Bike

2. Met-Con
5 Rounds:
21 Kettlebell Swings 70/53lbs
12 Kipping Handstand Push-Ups

Time: 13:11

Kbs ub thru 2 then 11-10s
Hspu ub, 6-6, 6-6, 4-3-3-2, 3s

Hspu breaks killed my time.

3.  Interval
5 Rounds:
10 Push Ups
20/15 Calorie Ski
10 Push Ups
Rest :90

R1: 1:09
R2: 1:14
R3: 1:06
R4: 1:08
R5: 1:15

R2 I got stuck in straps. R5 my push ups slowed.


Sunday, February 19, 2017

Friday, February 17, 2017

2/17/17

Clean complex
6min emom at 70%
1 clean pull
1 squat clean
1 front squat

Weight: 175

5 rft
10 DB sq clean 50
10 burpees over DB
30 dus

Time: 14:54

That sucked from 3 on. DB were 10, 5-5, 5-5, 4-3-3, 4-3-3

Rest 5min

5 rft
10 DB snatch 50
Row 250m
10 burpee over rower

Time: didn't do it

Tuesday, February 14, 2017

2/14/17

Squat
5 reps of:
135,185,205,225x3 sets

10min amrap
10 Russian kbs 70
10 box jump 24"

R: 11+2 kbs
Finished 10 sets in 8:59

Sunday, February 12, 2017

2/12/17

Bitch work
2k row
Top of every minute: 
5 lateral burpees over rower

Time: 12:36.6

60 burpees

8min amrap
20 wallball
15 t2b
10 DL 225

R: 3+17 wb

DL ub. Wb 20, 20, 10-10, 17. T2b 15, 8-7, 8-7.

Friday, February 10, 2017

2/10/17

Warm up
3 rounds
15 push up
15 bb thrusters
15 shoulder taps

4 rounds 
1 min on 3 min rest
Amrap front squat 135

15, 15, 15, 15

6 rounds
50ft db overhead walking lunges 50
5 bar facing burpees
50ft handstand walk
5 bar facing burpees
18min cap

R: 3+50ft lunge

10min alt emom
10 c2b ub
10 hspu ub


Tuesday, February 7, 2017

2/7/17


2017 Cycle 4 – Week 5 Day 2

Miss the Cycle 4 Podcast? Check it out HERE

1. Warm-up
Row 150/100 Calories

2. Strength
Back Squat 5×6 @75%

225


Then
Push Jerk 5×6 @70%

160

3. Met-Con 
Open WOD 12.1 and 11.3
AMRAP 7 Minutes of Burpees to 6″ Target

Total: 107 ub

7 better than 2012

Rest 5 Mins

AMRAP 5 Minutes
Squat Clean and Jerk 165/110lbs

Total: 6 of 8 attempts. Missed the first totally and lost jerk out front on 2nd to last.

4. Interval
3 Rounds:
20 Ring Dips
20 Calorie Assault
Rest 2:00

R1: 1:31, dips ub 

R2: 1:36, dips 10-5-5

R3: 1:48, dips 10-3-3-1-1-1-1

Sunday, February 5, 2017

2/5/17

Open 14.4
14min amrap
60 cal row
50 t2b
40 wall ball 20
30 power clean 135
20 muscle ups

R: got 10 muscle ups in 11 attempts in 3 min.

In 2014 I got 17 mu.

4 sets:
Max strict hspu into max kipping hspu
3min rest

R1: 7+5
R2: 5+7
R3: 5+7
R4: 5+7

Friday, February 3, 2017

2/3/17

1. Warm-up
2 Steady Rounds:
50 Double Unders
40 Lunge Steps
30 Wallballs 20/14lbs

2. Strength
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 65% of your 1RM.

195x10 for all 4 sets

3. Met-Con 
3 Rounds:
100 Air Squats
50/30 Calories on Bike

Time: 21:48

Squats as 45-30-25, then all 25s

Cals took a little over 4min each time

Tuesday, January 31, 2017

1/31-17

2 rounds:
500m row
25 DL 135
25 c2b

Time: 8:40
R1: 1:40 row, ub DL, 15-10 c2b
R2: 1:52 row, 15-10 DL, 10-6-5-4 c2b

Interval
3 rounds:
4min amrap
2 legless rope climb
15 hang power clean 95
15 push ups

R1: 2 rounds
R2: 1+2 climbs
R3: 1+7 pc

Only legless for first 2 climbs
All hpc ub
All push up ub

Assault bike
50cals for time

Time: 2:32

Friday, January 27, 2017

1/27/17

Warm up
4 rft
200m row
15 kbs 53
25 air squats

4 rft
1 min max front squat 55%
3min rest
Weight 145

R1: 10
R2: 15
R3: 10
R4: 15

25min amrap
Row 25 cals
20 kb snatch 70#
15 box jump 30"

R: 4+4 bj

1 to 8
Lat burpees
Push press 95
Time: 4:07

Friday, January 20, 2017

1/20/17

Bad Karen
15min cap 
5 powercleans 135 at top of every minute
Amrap wallballs til 150

Time: 10:59
23 wb first set then down from there. Last 6 sets were 10s
Pc ub for 2 sets then singles

4 rft
5 muscle ups
20m hs walk

Time: 11:59

Thursday, January 19, 2017

1/19/17

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2

145, 170,185,195,210,220,195

2. Clean Pull
95%/3
(100%/3)4

230, 245

3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

180,210,225,240,255,270

4. Stamina Conditioning
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

All in under 0:30

Sunday, January 15, 2017

1/15/17

2017 Cycle 4 – Week 1 Day 5

Miss the Cycle 4 Podcast? Check it out HERE

1. Warm-up
Bike 5/4k

2. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee) @ 70% current 1RM Snatch
Rest 3-4 Minutes

Weight: 135

R1: 10

R2: 10

R3: 10

3. Met-Con 
Open WOD 16.2
25 Toes to Bar
50 Double Unders
15/13/11/9/7 Squat Cleans @ 135/85, 185/115, 225/145, 275/175, 315/205
20 Minute Cap

Failed 1 rep at 225 at 19min

First round ub ttb (:43) and ub dus (1:23) and singles cleans 3:36.

2nd round ttb 10-8-7, dus ub, cleans singles

3rd round ttb 10-8-7, dus ub, fail 225 once

4. Bitch Work

4 Rounds:
200m Run
25 Bar Facing Burpees
Rest 3:00

R1: 3:01

R2: 2:52

R3: 2:42

R4: 2:24


Friday, January 13, 2017

1/13/17

Warm up
2 rounds
15 push up
15 bar thrusters
15 Kbs 53

4 rds
1 min max front squat 50%
Rest 3 min

10, 10, 20, 20
Should've done more reps on first 2 sets

3 rft
15 lateral burpees
9 thrusters 135
3 rope climbs

Time: 13:47
Thrusters as 5-4

3rds
500m row
125 dus
2 min rest

R1: 4:27
R2: 5:15
R3: 3:21

Wednesday, January 11, 2017

1/12/17

1. Clean & Jerk
60%/2
65%/2
70%/2

150,160,170

2. Clean Pull
(80%/3)3

195

3. Front Squat
(65%/3)3

165

4. Burner Conditioning
4RFT:
18-12-9-6 T2B*
18 Wallballs (20/14#)
*Rep scheme is designed so you can go unbroken with no transitions.  Go hard and hold on.

Time: 4:15 ub

Tuesday, January 10, 2017

1/10/17

**This is a scheduled deload week**

2017 REGIONAL & OPEN ATHLETES

1. Snatch
60%/2
65%/2
70%/2

110, 120, 130

2. Snatch Pull
(80%/3)3

150

3. Back Squat
(65%/3)3

205
 
4. Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Bar facing burpees

R: 3+2 burpees

Wb 30 then 15-15

Snatch as 10s

Saturday, January 7, 2017

1/7/17

1. Warm-up
2 Steady Rounds:
30 Walking Lunge Steps
20 Push Press 75/55lbs
Row 20 Calories

2. Strength
AMRAP 4 Minutes:
Max Back Squat Reps at 75% of 1RM.
Rack/Unrack The Bar Anytime.

3. Met-Con
AMRAP 20 Minutes:
12 Toes to Bar
12 Box Jumps 24/20″
12 Shoulder to Overhead 115/75lbs
CHECK OUT OUR BOX JUMP SAFETY VIDEO

4. Accessory 
Accumulate Max Rep Strict Handstand Push-Ups in 7 Minutes.

Friday, January 6, 2017

1/6/17

For time:
15 powersnatch 95
Row 1k
15 PS 115
Row 1k
15 PS 135
Immediately into 12min to find 5 RM hang squat snatch

Time: 14:49
PS: 95 ub, 115 in 5s, 135 as singles
Rows at 1:54 pace

Hit 135 and failed on 4th rep at 145 out front. Technique, not load.

3 rd for time
75 dus
7 bar muscle ups

Time: 6:39

All ub! Best dus day ever.

Thursday, January 5, 2017

1/5/17

1. Clean & Jerk
60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4

145, 160, 170, 185, 195

2. Clean Pull
(105%/3)3
(110%/2)3

255, 270

3. Front Squat
80%/3
85%/1
80%/3
87%/1
80%/3
90%/1

195, 210, 195, 215, 195, 220

Monday, January 2, 2017

1/3/17

1. Hang Snatch - from mid-thigh
60%/3
65%/3
(70%/3)3

110, 120, 130

2. Snatch Pull
(105%/3)4

195

3. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1

235, 250, 235, 260, 235, 270


1/2/17

Warm up
3min amrap
Row 500m
Lateral burpees over rower

Total: 20 burpees (1:40 row)

12min amrap
9 bar facing burpees
7 hang powercleans 135
5 muscle ups

R: 5+6 burpees
Burpees and cleans ub.
Muscle ups ub thru 3 sets then 2-3,2-2-1

3 rounds:
21 cal assault bike
21 OHS 115
Rest 60sec

R1: 3:35
R2: 4:44
R3: 4:18

OHS as 7-7-7, 7-7-7, 11-10