10/25/15

For time:

18 Powerclean 165

15 push jerk 165

12 front squat 165

Time: 6:10

PC all singles

Pj in 5s

Fs 6,6

8 min ascending:

1 ohs 135

1 muscle up

2

2

3

3...

6+1 ohs

All UB til 6 muscle ups, did 3,2,1

Tabata

C2b

Push up

Box jump 24

Wallball 20

Reps: 234

58

57

63

56

3/3/15

10 squat snatch singles at 80%, rest 90 sec

165

Back squat build to heavy

3x3 rest 2-3min

225, 255, 275

4 rounds:

30 sec ohs 115

30 sec burpee box jump 30"

30 airdyne

Rest 10, 6, 2 min

R1: 13, 8, 21

R2: 15, 8, 17

R3: 11, 5, 13

R4: 10, 4, 10

Rough!

2/16/14

12 hspu AFAP 

40 DUs

12 ohs 95#

Rest 60 sec

X4

R1: 1:25 all ub

R2: 1:29 all ub

R3: 1:24 all ub

R4: 1:40 all ub except du broke once

Best DUs wod in a while. Pissed I broke.

For time:

60 cal row

40 t2b

50 wallball

40 burpee

Time: 11:12

Harder than Thot. Broke more on ttb and wb than I wanted.

Row slower on purpose 3:01

Ttb 10,10,5,5,3,3,4

Wb 15,7,8,10,10

Burpees 

1/19/15

A. Power Snatch x1 + Squat Snatch x1 - 1 set of the complex on the min for 8 sets (start at 155# and build by feel)

155, 165, 165 missed squat, 165, 175 missed power, 175, 185 missed power

B. Front Squat - 6,6,6,4,4; rest 2min (heavy across, 4's heavier)

185,195,295,225,245

Did 245 as 2,1,1 w 30 sec between

C. Snatch Grip Bnk Push Press x3 + OHS x3 - 5 sets of the complex; rest 2min (build)

145, 165, 185, 185, 185

Was a stability battle on last rep of 185 last 2 sets but I won.

D. Kang Squat - 4 x 6; rest 90sec (heavy across)

Didn't have time, did pushes instead

+

Sled Push - 5 x 15m @ very heavy, grinding load (400#+, steady

430

9/30/14

A. Squat Snatch x1 + OHS x3 - build to max of the complex; rest as needed

Hit 175

Missed the last ohs at 185.

B. HB Back Squat - 3,3,2,2 rest 2min (87-94%)

275, 275, 295(1,1),  295 fail

Felt heavy! Haven't worked out since Wednesday 

C. GH Raise - 3 x 5-6; rest 90sec (increase ROM)

Did full rom all three sets!

Didn't get to do wod cuz Reecey had enough. Will try and do it tonight

+

8 UB Squat Snatch @ 135#

20 UB Back Rack Walkng Lunges @ 135#

Rest 6min

x3

9/8/14

CS Activation

+

A. Squat Snatch - 7 singles @ 175#; rest 90sec

175

No misses. Felt great. Nanos.

B. HB Back Squat - 3 x 3; rest 2min (80-85% of heavy single from Sep-3)

235

Form focus

C. GH Raise - 3 x 3-4; rest 90sec (control full ROM)

I have about 20-30 degrees left to full control.

+

15-12-9-6

Overhead Squat @ 135#

10-6-4-2

Muscle-up

*Jason 9:01

Me: 7:21

Ohs: ub, 6,6 then 5,4 then 6

MU: 5,5 then 3,3 then 4 then 2

This felt good. Wanted to do ohs ub throughout but shoulders wouldn't let me.

No misses, 1st rep squat snatch every time

8/9/14

CS Activation

+

A. Power Snatch x1 + Snatch Balance x2 + Overhead Squat x3 - in 5 sets build to a heavy complex; rest as needed

175

Hit 185 snatch on 3rd try but was prob a squat, failed snatch balance backward

B. Snatch Grip Bnk Push Press - 5 x 3 TnG reps; rest 2min (tough but safe)

175, 185, 185, 205, 205

Had to press out all 3 on first 205 set. Second set was money, sure I could do 215, maybe 225.

C. BB JM Press @31x1 - 3 x 10-12; rest 90sec

95

This was different, felt big tricep pump

+

60sec AMRAP of DL @ 315#

60sec Row for max cals

Rest 5min

x3

R1: 18, 26 (dl: 6,6,6)

R2: 16, 23 (dl: 6,6,4)

R3: 13, 20 (dl: 6,3,2,2)

Quads at knee and forearms at elbows were burning.

I think this is the most reps of 315 dl I've ever done in a wod. My back is mint! Don't feel a thing, last year I prob wouldn't have finished this. It's amazing. Thank you for that!

7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

7/2/14

Trained Animal

Skill: Overhead Squats 1-1-1
Weight in heels.
Pull the bar apart.
Active shoulders, tight core.

235, a 10# PR. I think I could've done 245 but I tweaked my neck cleaning 235. So neck couldn't handle holding 245 overhead. Weight was no issue. Position felt awesome!

Trained Animal
6 Rounds
200m Run
10 Toes to Bar
5 Clean and Jerks 135/95
25min time cap
Rx+ 155/105

Time: 10:43

Had to clean with no jerk cuz of neck. Dropped every rep to add time since no jerk. All t2b ub.

Recovery: Bullet Proof Shoulders

6/30/14

SquatFit

Skill: 12min to find DEADLIFT 1RM
Stay locked down! No rounded back!
Train smart, form before weight!

430

5# PR!

WOD: SquatFit
400m Run
10 Back Squats 65/95
400m Run
10 Front Squats 65/95
400m Run
10 Overhead Squats 65/95
400m Run

Time: 9:24

I used 135 for all. Ub except I dropped bar after 1st ohs.

15min time cap

Recovery: 2 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Squats
MASH/MOBILITY/REFUEL

4/19/14

A. Squat Clean x1 + Front Squat x5 - 1 set of the complex on the min for 12 sets

155 all ub

+

10 Burpees

8 UB Power Snatches @ 95#

4 OHS @ 95#

8 UB Power Snatches @ 95#

10 Burpees

Rest 5min

x3

R1: 1:40 ub

R2: 1:51 ub

R3: 2:03 broke after 1st and 4th rep in second set of snatch. Grip was smoked.

3/8/14 Open 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

Reps: 186

10 OHS into second round of 16. All OHS UB. Alternated grip on c2b supine/prone set to set. 5,5 then 4,4,4 then 5,5,4 then 4,3,1,1,1,2,2,2.

I feel good. This is the best I could do. The only way to do better would be to somehow delay fatigue in c2b. Not sure how to do that in 2 days.

1/30/14

A. Squat Clean - build to 3RM TnG; rest as needed

235, this was 10lbs more than my goal. May have been able to eek out an ugly 3 at 240 but didn't want to risk it.

B. Push Jerk - build to 8RM TnG; rest as needed

195, on 2nd attempt. Cue to bring hips 80/20 was huge. Last 4 reps felt way better. This was 10-20lbs better than I was hoping.

C. Squat Snatch x1 + OHS x9 - build to max of the complex; rest as needed

175, last 3 reps were wobbly. Missed the 185 snatch. I'm very happy with today.

1/23/14

A. Squat Clean x1 + Front Squat x 6; 1 set of the compelx on the minute for 6 sets (205-225#)

205, did 2 sets w 6 FS, then dropped it to 4 FS. This felt awful. My throat is still feeling torn up.

B. Push Jerk - 5 x 10 reps for time @ 185; rest shortest time possible b/t sets

Did the 50 reps at 185. Didn't worry about the for time part cuz I don't have it today. Did sets of 5 working to get all tng. Got 4 sets of 5 tng UB.

C. Overhead Squat - 5 x 20 reps for time @ 95#; rest shortest time possible b/t sets

Did all 5 sets UB w 2 min between. Felt quad pump on last 5-6 reps each set

12/13/13

A. Squat Snatch - build to 1RM; rest as needed

Hit 195 on 2nd try. Missed 200 4x. Getting it back there well, just need left elbow to lock out like a man.

+

7 Rounds:

Squat Clean - 1.1.1.1.1 @ 205

Rest 45sec

Jerk - 1.1.1.1.1 @ 205

Rest 2min

This was tough, the last 2 reps on each every set were rough. Push jerked first 3 reps then split the rest.

+

15-12-9

OHS @ 95

HSPU

Time: 6:40

UB OHS, hspu were 8,7 then 4,4,4 then 3,2,2,2. 

11/30/13

5 Rounds:

3 Strict Muscle-ups

3 Deadlift @ 305#

7 Kipping C2B

7 KBs @ 70#

Time: 9:31

I did the first 3 rounds in 4:40, the last 2 took 4:50. Muscle ups on 4th set took me 1:20. Fail, strict, strict, fail, kip. Kipped whole last set.

Did first 3 rounds UB, broke MU as described in final two rounds. C2b were 4,3 then 3,2,2.

EMOM for 18min

O- 5 x OHS @ 135

E - 5 x HSPU

OHS UB. Strict hspu thru 2 of 6th set, kip rest

11/22/13

A. Squat Snatch - build to 1RM

195

+

EMOM for 16min

O- 3 x Squat Cleans @ 205#

E- 3 x Jerk @ 205#

No failed reps. All singles on squat cleans, did first 4 rounds of jerk from rack, did mix of rack an singles for last 4 sets. This was tough.

+

EMOM for 16min

O- 5 x OHS @ 135

E - 5 x HSPU

All UB OHS, first 3 sets of hspu strict, rest were kipping. This was also tough, shoulders were smoke city.

10/29/13 OC Throwdown 2

OC Throwdown #2

8 min:

20 OHS 95#

20 pull up

20 OHS 135#

20 c2b

20 OHS 165#

20 muscle up

Max OHS 185# w time remaining

Total: 90

95 UB, pull-ups UB, 135 as 10,5,5, c2b as 4x5. Finished all that in 4 min, had 40 sec weight change and then only got 10 reps of 165 in 3:20. I'm disappointed in that.  I couldn't breathe an stabilize at same time.

10/23/13

12min AMRAP @85%

Row 500m

7 OHS @ 75#

7 Pull-ups

Rest 3min

4+65m

Avg hr 158, max 175/113, cals 242

Did all of these outside. Jumped inside for pull-ups which cost a little time but it was too nice out to be inside.

+

Airdyne - 12min @ 85%

Rest 3min

256 avg watts, 221 cal

Avg hr 160, max 169/117, cals 249

This felt good, was very consistent at 252 watts almost whole time.

+

12min AMRAP @ 85%

Row 500m

7 Hang Power Clean @ 95

7 V-ups

4+77m

Avg hr 160, max 172/123, cals 247

This was good. Row avg 1:53. Hang cleans felt very weird and uncoordinated working the technique change from yesterday.