12/1/16

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

155,160,175,185

2. Clean Pull
(90%/3)4

225

3. Front Squat
(70%/5)4

170

4. Metcon

For time:

Bergeron Beep Test

3 rds:

7 thrusters 75#

7 pull ups

7 burpees

Then

Row 50 cals

Time: 4:53

BBT in 2:43 ub

11/29/16

1. Snatch
60%/3  
65%/3
70%/3
(75%/3)3

110,120,130,140

2.  Snatch Pull
(90%/3)4

165

3.  Back Squat
(70%/8)3

210

8min amrap

10 bj 24"

10 Kbs 53

R: 8+10+5

11/27/16

Warm up

3 rds:

Floss ankles

Row 500

Light good mornings

Metcon

7min amrap

7 powerclean 155

7 box jump overs 24"

R: 7+1 clean

Squat cleans

3x5 at 70%

175 as singles 

3 rds for time:

10 DL 275

10 lateral burpees

45ft handstand walk

10:02

All ub but bad hs walks

DB bench press

4x12

60,70,70,70 (only got 10 on last set)

11/26/16

2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
(80%/1)3

120,130,140,150

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

160,170,185,200

3. Back Squat
(75%/3)8

225

4.  Conditioning
4 RFT:
25 Calorie Row
25 Wallballs (24#)
25 C2B Pull-ups

Time: 19:10

Goal was sub 15.

Row in 0:56 then 1:03

Wb ub

C2b 13,12 then 10-8-7s

11/23/16

1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4

155, 165, 175

2. Clean Pulls
(85%/3)4

210

3. Front Squat
(65%/5)4

160

4. 8min row z1.5

2132m

Hit 2k at 7:35 (153.9 pace)

11/22/16

1.  Snatch
60%/3
65%/3
(70%/3)3

115, 120, 130

2.  Snatch Pull
(85%/3)4

160

3.  Back Squat
(65%/8)3

195

4. Conditioning
5min 30/30

Air dyne

11/19/16 Gladiator Games

WOD 1

“Maximus”

7 minute time cap

1K Row

(Athletes may divide the row)

With the remaining time, both athletes will establish a 1 Rep Max Clean (any kind of clean).

Score #1 = 1K Row Time

Score #2 = Combined weight of 1RM cleans

1 minute transition

7 minute time cap

1K Row

(Athletes may divide the row)

With the remaining time, both athletes will establish a 3 Rep Max Shoulder to Overhead

Teams may come from the rack

Score #3 = 1K Row Time

Score #4 = Combined weight of the 3RM Shoulder to Overhead.

Row 1: 2:50.1 (we got 2nd by 4 sec)

Cleans: me - 235, Roy - 205

Row 2: 3:18

S2O: me - 185, Roy - 215

WOD 2

“Flamma”

5 min AMRAP:

5 Toes to Bar/Knee Tucks

5 Burpee Box Jump Overs 20″/ Burpee Step Ups 20″

25 Double Unders/Singles

Score #4 = total reps

5 min AMRAP:

5 Chest to Bar Pull Ups/Pull Ups

6 Partner Slam Ball Squat N’ Throw*   30#Slam Ball/20# Slam Ball

25 Double Unders/Singles

Score #5 = total reps

**With 8ft between partners, Athlete A does a squat with SB then tosses it to Athlete B = 1 rep. Athlete B then does the same. No rep if the SB is dropped while catching.

No rest/transition time between the 5 minute AMRAPs. Athletes may divide the work up as they see fit.

R1: 290 (3rd place), 8.28 rounds

R2: 293 (5th), 8.13 rounds

WOD 3:

“Spartacus”

10 minute AMRAP:

Athlete A will swim 50m  (their choice of style)

While Athlete B completes an AMRAP of Axel Bar “DT” 95/65

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

Athletes will switch after every 50m swim

Score #6 = total meters of swim

Score # 7 = total rounds/reps of “DT”

Swim total: 450m (Roy 5, me 4), 2nd overall

DT total: 260, 7th overall

Overall Place: 6th of 28 (2nd of the Northlake Teams)