10/29/14

A. Power Clean - 3,3,3,1,1; rest 2min (heavy across, NOT TnG)

185, 205, 225, 235, 245

B. Clean Grip Deadlift @31x1 - 5 x 5; rest 2min (110% of Clean 1RM across, use straps)

295

+

EMOM for 10min

Power Clean x2 + Hng Power Clean x2 @ 185-205#

*PERFECT REPS

4 at 185

3 at 195,

3 at 205

Good work, first set at next weight was a little off each time.

5/30/14

A. TnG Deadlift w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @70% + moderate band tension)

295

Felt slow in last 1/4 of the rep.

B. Hng Power Clean - 3,3,3,2,2; rest 3min (heavy across)

185, 205, 215, 225, 235

This felt real sloppy and slow

C. BB Hip Thrust - 5 x 5-6 tough reps; rest 2:30

185, 205, 225x3 sets

+

15 Clean Grip Axle Deadlift @ 135#

5 Axle STOH @ 135#

AMRAP UB Muscle-ups

Rest 2min

x4

Number of muscle ups:

R1: 11

R2: 8

R3: 6

R4: 4

Ub on all sets everything. Grip limiter

2/19/14

6:45am

21-15-9

Hng Power Clean @ 135#

C2B

Rest 15min

Time: 4:59

R1: 13,8 and 7,7,7

R2: 5,5,5 and 5,4,4,2

R3: 4,5 and 2,2,1,4

This was a lot harder gripper than I thought it'd be. Didn't think I'd die on c2b that fast.

+

21-15-9

Deadlift @ 225#

HR Push-up

Rest 15min

Time:  3:10

UB on all. Holy pec insertion!

+

21-15-9

S2O @ 135#

Box Jump

Time: 6:45

R1: 12,7,2 and 21 with 5 rests at top

R2: 6,5,4 and 7,8

R: 5,4 an 9

This was slower than I wanted. Too many break on 21 BJ. Back didn't hurt after though.

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