Strength
Squat Clean
1 @ 185, 205, 215, 225, 245, 265, 285 (Miss)
WOD 1
For Time
100 Double Unders
15 Deadlifts (185)
80 DU
15 DL
60 DU
15 DL
40 DU
15 DL
20 DU
6:33
OTMx10
E. 6 Squat Clean Thrusters (135) + 6 C2B Pull Ups (Butterfly)
Monday, March 18, 2013
2/28/13 Row, TTB, OHL, KBSw
WOD 1
1,000 M Row
20 Pistols (alternate)
30 TTB
40 OH Lunges (45)
50 KB Swings (70)
10:39
WOD 2
8 RFT
20 Double Unders
10 Ring Dips
10 TTB
8 KB Swings (70)
12:29
1,000 M Row
20 Pistols (alternate)
30 TTB
40 OH Lunges (45)
50 KB Swings (70)
10:39
WOD 2
8 RFT
20 Double Unders
10 Ring Dips
10 TTB
8 KB Swings (70)
12:29
2/27/13 Snatch Complex, Thrusters/ SDHP
Strength
Snatch Complex
1 Power Snatch + 1 Squat Snatch
1 @ 135, 155, 165, 185
WOD
7 Minute AMRAP
15 Thrusters (75)
15 SDHP
5 + 12
Snatch Complex
1 Power Snatch + 1 Squat Snatch
1 @ 135, 155, 165, 185
WOD
7 Minute AMRAP
15 Thrusters (75)
15 SDHP
5 + 12
2/26/13 Push Jerk, HSPU
Strength
Push Jerk
5x5 @ 165, 185, 205, 215, 235, 245
OTMx14
E. Push Jerk @ 155- 8, 8, 6, 6, 6, 6, 6
O. Burpees 18, 18, 16, 16, 16, 16, 16
Defecit HSPU
Total 100
Push Jerk
5x5 @ 165, 185, 205, 215, 235, 245
OTMx14
E. Push Jerk @ 155- 8, 8, 6, 6, 6, 6, 6
O. Burpees 18, 18, 16, 16, 16, 16, 16
Defecit HSPU
Total 100
Tuesday, March 12, 2013
2/24/13 Sq Snatch
Strength
Squat Snatch
10x1
185, 185, 195, 205, 215(M), 215(M), 220(M), 220(M), 195, 205
OTMx15
Sq Snatch (195)
1x195
9 out of 15
WOD 1
4 RFT
9 Snatchs (115)
30 WB
58 Double Unders
11:43
TABATA HSPU
9, 7, 5, 5, 5, 4, 3, 4
Squat Snatch
10x1
185, 185, 195, 205, 215(M), 215(M), 220(M), 220(M), 195, 205
OTMx15
Sq Snatch (195)
1x195
9 out of 15
WOD 1
4 RFT
9 Snatchs (115)
30 WB
58 Double Unders
11:43
TABATA HSPU
9, 7, 5, 5, 5, 4, 3, 4
2/23/13 Fight Gone Bad
WOD 1
Fight Gone Bad
WB 35, 30, 30
SDHP 36, 33, 28
Box J 43, 34, 34
Push Press 39, 31, 28
ROW 22, 19, 17
TOTAL 459
Fight Gone Bad
WB 35, 30, 30
SDHP 36, 33, 28
Box J 43, 34, 34
Push Press 39, 31, 28
ROW 22, 19, 17
TOTAL 459
2/21/13 Bear Complex
WOD 1
Bear Complex (185)
Front Squat/ Should 2 OH/ Back Squat/ Sh 2 OH
13:32
*Missed last complex around 12:30
Max Ring Muscle Ups (unbroken/ untimed)
4, 5, 5, 5, 5
Push Jerk
OTM x 15M
5M 8 @135
5M 8 @145
5M 8 @155
Bear Complex (185)
Front Squat/ Should 2 OH/ Back Squat/ Sh 2 OH
13:32
*Missed last complex around 12:30
Max Ring Muscle Ups (unbroken/ untimed)
4, 5, 5, 5, 5
Push Jerk
OTM x 15M
5M 8 @135
5M 8 @145
5M 8 @155
2/21/13 Grace, DU/ SHPU
WOD 1
Grace
2:00
WOD 2
10 Minute AMRAP
20 Double Unders
5 SHPU
20 DU
10 SHPU
20 DU
15 SHPU...
etc
TOTAL 315 Reps
WOD 3
OTM
*Rotating each movement
K2E (straps) 30, 21, 23, 23, 21
Box Jumps (GS) 21, 17, 17, 18, 19
Air Squat 35, 27, 33, 33, 33
Grace
2:00
WOD 2
10 Minute AMRAP
20 Double Unders
5 SHPU
20 DU
10 SHPU
20 DU
15 SHPU...
etc
TOTAL 315 Reps
WOD 3
OTM
*Rotating each movement
K2E (straps) 30, 21, 23, 23, 21
Box Jumps (GS) 21, 17, 17, 18, 19
Air Squat 35, 27, 33, 33, 33
2/19/13 Power Clean, Bar Muscle Ups
WOD
For Time
Power Clean
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
HSPU
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
10:12
OTMx 15
5 Power Cleans
5 M @ 135
5 M @ 155
5 M @ 175
Bar Muscle Ups (max unbroken)
6, 7, 6
For Time
Power Clean
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
HSPU
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
10:12
OTMx 15
5 Power Cleans
5 M @ 135
5 M @ 155
5 M @ 175
Bar Muscle Ups (max unbroken)
6, 7, 6
2/18/13 OHSq, P Snatch, Jerk/ Pull Ups
OT4M
OH Sq
6 Sets @ 205x6
Sq Snatch
*Build up to heavy single
205, missed 215
3x Max reps P Snatch @ 165 T-N-G
6, 7, 7
WOD 1
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (Jerk from ground @ 185)
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 (Pull Ups)
12:50
OH Sq
6 Sets @ 205x6
Sq Snatch
*Build up to heavy single
205, missed 215
3x Max reps P Snatch @ 165 T-N-G
6, 7, 7
WOD 1
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (Jerk from ground @ 185)
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 (Pull Ups)
12:50
2/14/13WB/ HC/ GHD
WOD 1
3RFT
30 WB
20 Hang Clean (115)
30 GHD Sit Ups
10:42
Rest 15 Minutes
WOD 2
4 RFT
80 DU
20 KB Swings(70)
8:29
*Exhausted, lower/ midback gone.
3RFT
30 WB
20 Hang Clean (115)
30 GHD Sit Ups
10:42
Rest 15 Minutes
WOD 2
4 RFT
80 DU
20 KB Swings(70)
8:29
*Exhausted, lower/ midback gone.
2/13/13 DL, Thrusters/ RPU/ BJ
Strength
Deadlift
OTMx10 @ 295
10, 10, 9, 8, 8, 8, 8, 8, 8, 8
WOD 1
4 RFT
9 Thrusters (95)
12 Ring Push ups
15 GS Box Jumps (28")
6:20
Strength
Snatch @ 185
*2 pulls each then rotate
Deadlift
OTMx10 @ 295
10, 10, 9, 8, 8, 8, 8, 8, 8, 8
WOD 1
4 RFT
9 Thrusters (95)
12 Ring Push ups
15 GS Box Jumps (28")
6:20
Strength
Snatch @ 185
*2 pulls each then rotate
2/12/13 11.3, "Nicole"
WOD 1
11.3
5 Minute AMRAP
Max Squat Clean + Jerks (165)
TOTAL 30 Rounds (60 reps)
WOD 2
"Nicole"
400 M Run
Max Pull Ups (40, 21, 27, 29, 15, 12)
TOTAL 144
10x10 TTB
11.3
5 Minute AMRAP
Max Squat Clean + Jerks (165)
TOTAL 30 Rounds (60 reps)
WOD 2
"Nicole"
400 M Run
Max Pull Ups (40, 21, 27, 29, 15, 12)
TOTAL 144
10x10 TTB
2/11/13 "FGB", Front Squat, Row/ HSPU
Strength
OT4M Front Squat
6x3
255, 275, 285, 295, 300, Miss @ 305
WOD 1
5 RFT
500 M Row
10 HSPU
11:46
Rest 1 hour
WOD 2
Fight Gone Bad
WB 35, 33, 30
SDHP 39, 24, 23
Box J 40, 28, 28
Push Press 40, 23, 27
ROW 20, 16, 19
TOTAL 425
OT4M Front Squat
6x3
255, 275, 285, 295, 300, Miss @ 305
WOD 1
5 RFT
500 M Row
10 HSPU
11:46
Rest 1 hour
WOD 2
Fight Gone Bad
WB 35, 33, 30
SDHP 39, 24, 23
Box J 40, 28, 28
Push Press 40, 23, 27
ROW 20, 16, 19
TOTAL 425
Monday, March 11, 2013
2/9/13 Sh2OH
OTMx8
Shoulder 2 Overhead (115)
15, 14, 14, 14, 15, 14, 14, 15
OTMx8
Hang Snatch (115)
9, 8, 8, -, 9, 10, 9, 9
Competition WOD
12 Minute AMRAP
Buy in- 800 M Row
30 SHPU
30 DL (115/75)
30 DU
30 PU
30 WB
30 Hang Cleans
30 T2B
30 Sh 2 OH
TOTAL 374
Skill Work
HS Walking
Grip Strength
Shoulder 2 Overhead (115)
15, 14, 14, 14, 15, 14, 14, 15
OTMx8
Hang Snatch (115)
9, 8, 8, -, 9, 10, 9, 9
Competition WOD
12 Minute AMRAP
Buy in- 800 M Row
30 SHPU
30 DL (115/75)
30 DU
30 PU
30 WB
30 Hang Cleans
30 T2B
30 Sh 2 OH
TOTAL 374
Skill Work
HS Walking
Grip Strength
2/8/13 Double unders/ Front Squats/ Pull Ups
WOD 1
For Times
100 Double unders
30 Pull Ups
30 Front Squats (135)
30 Pull Ups
100 Double Unders
7:17
Strength
6x6 Strict weighted pull ups @ 20 pound vest
For Times
100 Double unders
30 Pull Ups
30 Front Squats (135)
30 Pull Ups
100 Double Unders
7:17
Strength
6x6 Strict weighted pull ups @ 20 pound vest
2/7/13 Gwen
WOD 1
"Gwen"
15-12-9 (Unbroken)
Clean and Jerk
Score is weight used
185 Pounds
Rest 10 Minutes
WOD 2
10 Minute AMRAP
100 Wall Balls
50 SDHP (55)
Max Burpees (to Rig)
TOTAL 214
Strength
20x 5 Elevated HSPU
TOTAL 100
"Gwen"
15-12-9 (Unbroken)
Clean and Jerk
Score is weight used
185 Pounds
Rest 10 Minutes
WOD 2
10 Minute AMRAP
100 Wall Balls
50 SDHP (55)
Max Burpees (to Rig)
TOTAL 214
Strength
20x 5 Elevated HSPU
TOTAL 100
2/6/13 Back Squat, OHS/ HSPU
STRENGTH
Back Squat 10 RM
225x5, 275x3, 300x10, 315x10
WOD 1
8 Minute AMRAP
12 OH Squat (95)
6 HSPU
7 Rounds 4 Reps
Rest 5 Minutes
WOD 2
3 Rounds for Reps
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
Burpees R1 23, R2 21, R3 20
Double Unders R1 56, R2 55, R3 56
Back Squat 10 RM
225x5, 275x3, 300x10, 315x10
WOD 1
8 Minute AMRAP
12 OH Squat (95)
6 HSPU
7 Rounds 4 Reps
Rest 5 Minutes
WOD 2
3 Rounds for Reps
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
Burpees R1 23, R2 21, R3 20
Double Unders R1 56, R2 55, R3 56
2/4/13 Snatch Complex, Grace
Strength
1 Snatch Complex
*Hang Power+Power Snatch
WOD 1
15 Minute AMRAP
9 DL (155)
12 GHD Sit Ups
15 Box Jumps (25)
WOD 2
Grace
2:11
WOD 3
5 RFT
10 KB Swings (70)
10 Box Jumps (25, GS)
3:49
WOD 4
5 minute AMRAP
10 Burpees (To plate)
30 Double Unders
5 Rounds 2 Reps
1 Snatch Complex
*Hang Power+Power Snatch
WOD 1
15 Minute AMRAP
9 DL (155)
12 GHD Sit Ups
15 Box Jumps (25)
WOD 2
Grace
2:11
WOD 3
5 RFT
10 KB Swings (70)
10 Box Jumps (25, GS)
3:49
WOD 4
5 minute AMRAP
10 Burpees (To plate)
30 Double Unders
5 Rounds 2 Reps
Deadlift, Partner WOD
Strength
DL
315x4
405x1
425x1
405x1
405x1
405x1
WOD
Partner w Brandon
100 DL (135)
90 Back Squat
80 Power Cleans
70 Jerks
60 SDHP
50 Front Squats
40 Hang Cleans
30 Thrusters
20 Snatches
10 O.H. Squats
DL
315x4
405x1
425x1
405x1
405x1
405x1
WOD
Partner w Brandon
100 DL (135)
90 Back Squat
80 Power Cleans
70 Jerks
60 SDHP
50 Front Squats
40 Hang Cleans
30 Thrusters
20 Snatches
10 O.H. Squats
2/1/13 Snatch, Grace
Strength
Snatch Work
*Worked up to 205
**Pulled from 12" boxes after
WOD 1
Grace
2:23
WOD 2
For Time
Buy-In: 10 Wall Climbs
THEN
50-40-30-20-10
SHPU
Double Unders
Cash Out: 10 Wall Climbs
TIME 13:50
STRENGTH
Strict Pull Ups
"Archer Pull Ups"
4x Max
Snatch Work
*Worked up to 205
**Pulled from 12" boxes after
WOD 1
Grace
2:23
WOD 2
For Time
Buy-In: 10 Wall Climbs
THEN
50-40-30-20-10
SHPU
Double Unders
Cash Out: 10 Wall Climbs
TIME 13:50
STRENGTH
Strict Pull Ups
"Archer Pull Ups"
4x Max
1/31/13 P.C. + 3 Sh2OH, Row
WOD 1
OTM as long as possible
3 P.C. + 3 FS + 3 Sh 2 Overhead (185)
8+7
Rest 5 Minutes
5x300 M Sprints
all within 5 seconds of 51.7
OTM as long as possible
3 P.C. + 3 FS + 3 Sh 2 Overhead (185)
8+7
Rest 5 Minutes
5x300 M Sprints
all within 5 seconds of 51.7
1/29/13 Run, Snatches/ Ring Dips
WOD 1
4x400 M Run
1 Minute Rest between
R1 1:23, R2 3:56, R3 6:27, R4 9:01
OTMx 20
E: 6 Power Snatches (135)
O: 15 Ring Dips
4x400 M Run
1 Minute Rest between
R1 1:23, R2 3:56, R3 6:27, R4 9:01
OTMx 20
E: 6 Power Snatches (135)
O: 15 Ring Dips
1/28/13 C+J, WB/KBSw/ BJump
OTMx 20
E: 22 Sit Ups
O: 6 C+J (185)
WOD
4 RFT
15 Wall Balls
15 KB Swings (55)
15 Box Jumps (25")
6:13
E: 22 Sit Ups
O: 6 C+J (185)
WOD
4 RFT
15 Wall Balls
15 KB Swings (55)
15 Box Jumps (25")
6:13
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