12/20/14

A. Snatch Pull x1 + Power Snatch x1 - 6 heavy sets of the complex; rest as needed

155, 165, 155, 155, 165(miss snatch),  165

This was good work

B. Clean Pull x1 + Power Clean x1 - 6 heavy sets of the complex; rest as needed

185,195,205,215,225,235

These feel so much better than the snatch

12 Days of Christmas (for time)

1 x 100m Run

2 x Thruster (#135/#95, #95/#65)

3 x STOH (#135/#95, #95/#65)

4 x HSPU (scale with HR Push-up)

5 x Burpee

6 x 60 seconds - Prone Plank

7 x T2B

8 x OH Plate Lunge Steps (#45/#25)

9 x American Swings (#70/#53) (#53/35)

10 x Goblet Squat (heavy) 70#

11 x Box Jump (24"/20")

12 x Deadlift (#135/#95, #95/#65)

Time: 38:57

This was tough from 7 on. Lots of shoulder work

12/22/12

OLYMPIC

Hang Power Clean - 10 x 3 @ 72% of HPC; every 30 seconds
190

Push Jerk - 10 x 3 @ 72% of P.Jerk; every 30 seconds
155

STRENGTH

Banded Deadlift - 6 x 3 @ (BB Weight = 50% of Clean + black bands); every 60 seconds
135 + bands

CONDITIONING

12 Days of Christmas

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 135
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Power Snatch @ 115
5 Bar Facing Burpees
6 Push Press @ 115
7 Pistols (alternating)
8 T2B
9 Wall Ball 30
10 C2B Pullups
11 HSPU
12 Front Squats @ 135 (no racks)

Time: 34:33