9-29-18

Northlake vs Vitality vs C2 Throwdown 2018

Partner: Oliver

Wod 1:
24min alt emom
Cals rogue bike 9,11,13
Complex of powerclean, squat clean, front squat 185, 205, 225

Increase cals and weight every 8 min

We finished 205 and missed front squat on first 225 complex.

16+13 cals

Wod #2
14 min amrap
Row 13 cals (on 0,3,6,9 min)
Ladder 10,15,20,25,30,35...

Wallball 20
T2b
Partner deadlift

Total: 317 reps. Finished 17 wb in 35 set.

Wod #3
7min cap
2 rounds:
300m ski
15 synchronized bar facing burpees
25 thrusters 95#

Time: 6:06

Northlake Dynasty wins third year in a row!

9-28-18

Throwdown Practice

Did 1/3 of each WOD

9-25-18

2. Oly
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset

75,85,95,105

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

130

Front squat

5x135,165,185,205 then 1 at 225 twice

5min row

30 at 85% 30 at 50%

1392m

9-23-18

2. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135, 165, 165, 185

Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS

220 for 5 sets and jerk. Did 225 for last set, missed jerk.

3. Conditioning
3 Rounds
20 Trap Bar Deadlift 225 low grip
Run 200m
20 Box Jump Overs 30/24″

Time: 12:21

DL 20, 10-10, 10-5-5.

4. Bitch Work
Bike 60/35 Calories on Rogue Bike x 3
Rest 5:00

R1: 3:07, 435 watts

R2: 3:35, 350 watts

R3: 3:33, 356