WOD:
Strength
1a) 5X5 Weighted Ring Dips – heaviest possible, rest 60 sec.
65#
1b) 5X5 Tempo Deadlifts (see notes) – medium/heavy but PERFECT, rest 60 sec.
285#
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
2) 5X5 UB (or as many as possible) Muscle-Ups – rest 2 minutes.
Notes: For those with more than 5 UB, go to a max effort set -1 on first set, then try to maintain 5s through the final 4.
Did 3x5.
Conditioning
5x500m Row – all out, rest 1:1 (pace actively between sets)
Done. Best 1:35, worst 1:38.
July 31, 2012
7/25 WOD
WOD:
Strength
1) 5×1 Split Jerk @ 85% – rest 90 sec
215#
.
2a) 5×5 Push Press – heaviest possible, rest 60 sec.
195#2b) Back Squat: 2×3 @ 45%+20% chains, 2×3 @ 55%+20% chains, Max Effort @ 65%+20% – rest 60 sec.
Conditioning
4 rounds for total time of:
Run 200m
9 C2B Pullups
12 Push Jerks 115/75#
15 Box Jumps 20″
Rest 1:1
Time: 11:33
Midline
3×15 UB GHD Situps – rest 60 sec.
Strength
1) 5×1 Split Jerk @ 85% – rest 90 sec
215#
.
2a) 5×5 Push Press – heaviest possible, rest 60 sec.
195#2b) Back Squat: 2×3 @ 45%+20% chains, 2×3 @ 55%+20% chains, Max Effort @ 65%+20% – rest 60 sec.
Conditioning
4 rounds for total time of:
Run 200m
9 C2B Pullups
12 Push Jerks 115/75#
15 Box Jumps 20″
Rest 1:1
Time: 11:33
Midline
3×15 UB GHD Situps – rest 60 sec.
July 23, 2012
7/23 WOD
WOD:
Strength
1) 5×1 Clean Halting Deadlift + 1 Clean @ 85% – rest 90 sec.
210#
2a) 5×5 Clean Hi-Pull – heaviest possible, rest 60 sec (use straps).
235# not pulls, but HI-PULL!
Notes: Make sure to open the hips completely before the barbell crests just below the chin. Do not re-bend, and make sure the elbows finish well above the barbell.
2b) 5×50′ Sled Drags – VERY heavy, rest 60 sec.
125# tire drags
Conditioning
8 minute AMRAP of:
15 Burpees
10 Power Cleans 185/120#
3+7 power cleans
Midline
5 minute AMRAP of Toes to Bar
77
Strength
1) 5×1 Clean Halting Deadlift + 1 Clean @ 85% – rest 90 sec.
210#
2a) 5×5 Clean Hi-Pull – heaviest possible, rest 60 sec (use straps).
235# not pulls, but HI-PULL!
Notes: Make sure to open the hips completely before the barbell crests just below the chin. Do not re-bend, and make sure the elbows finish well above the barbell.
2b) 5×50′ Sled Drags – VERY heavy, rest 60 sec.
125# tire drags
Conditioning
8 minute AMRAP of:
15 Burpees
10 Power Cleans 185/120#
3+7 power cleans
Midline
5 minute AMRAP of Toes to Bar
77
7/22 WOD
AMRAP 20
20 alt. dumbell snatches (40#)
Run 150m
Swim 100m
Run 150
20 kb swings (55#)
4 rounds + half swim.
7/21 WOD
WOD:
1) 5X1 1 Halting Snatch Deadlift + 1 Snatch (yes, full squat) @ 85% – rest 90 sec.
165#
2a) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 OHS – heaviest possible, rest 60 sec.
210#
2b) 5X5 1 1/4 Front Squats @ 70% – rest 60 sec.
165#
1) 5X1 1 Halting Snatch Deadlift + 1 Snatch (yes, full squat) @ 85% – rest 90 sec.
165#
2a) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 OHS – heaviest possible, rest 60 sec.
210#
2b) 5X5 1 1/4 Front Squats @ 70% – rest 60 sec.
165#
July 19, 2012
7/19 WOD
WOD:
Strength
1a) 5×5 Weighted Ring Dips – heaviest possible, rest 60 sec.
65#1b) 5×5 Weighted STRICT Pullups – heaviest possible, rest 60 sec.
60#
Conditioning
20 minutes to get as far as possible:
30’ Sled Pull 180/135#
20 Row for Calories
10 OH Walking Lunges 135/95#
then…
60’ Sled Pull 180/135#
40 Row for Calories
20 OH Walking Lunges 135/95#
etc…
Completed 60 cal, 30 OH lunges, 2 30' pushes.
Strength
1a) 5×5 Weighted Ring Dips – heaviest possible, rest 60 sec.
65#1b) 5×5 Weighted STRICT Pullups – heaviest possible, rest 60 sec.
60#
Conditioning
20 minutes to get as far as possible:
30’ Sled Pull 180/135#
20 Row for Calories
10 OH Walking Lunges 135/95#
then…
60’ Sled Pull 180/135#
40 Row for Calories
20 OH Walking Lunges 135/95#
etc…
Completed 60 cal, 30 OH lunges, 2 30' pushes.
7/19 WOD
1) 5×1 Press Cluster (Push Press, Push Jerk, Split Jerk) – heaviest possible, rest as needed.
210#
2a) Back Squat: 2×5 @ 40%+25%Chains. 2X5 @ 50%+25%Chains, Max Effort @ 60%+25%Chains – rest 60 sec.
Notes: If you do not have chains use 60,70,80%. Do not perform more than 15 reps on your max effort.
185#, 215#, 245#
2b) 5×5 Floor Press – heaviest possible, rest 60 sec.
225#
Conditioning
Run 200m
10 Deadlifts 275/185#
15 Slapping Pushups
Run 400m
8 Deadlifts 275/185#
12 Slapping Pushups
Run 400m
6 Deadlifts 275/185#
9 Slapping Pushups
Run 200m
Time: 8:10
Midline/Strength
1a) 3×10 Hanging Leg Raise – rest 60 sec.
Done
210#
2a) Back Squat: 2×5 @ 40%+25%Chains. 2X5 @ 50%+25%Chains, Max Effort @ 60%+25%Chains – rest 60 sec.
Notes: If you do not have chains use 60,70,80%. Do not perform more than 15 reps on your max effort.
185#, 215#, 245#
2b) 5×5 Floor Press – heaviest possible, rest 60 sec.
225#
Conditioning
Run 200m
10 Deadlifts 275/185#
15 Slapping Pushups
Run 400m
8 Deadlifts 275/185#
12 Slapping Pushups
Run 400m
6 Deadlifts 275/185#
9 Slapping Pushups
Run 200m
Time: 8:10
Midline/Strength
1a) 3×10 Hanging Leg Raise – rest 60 sec.
Done
July 18, 2012
7/16 7/17 WOD
Strength
5×1 3 Position Clean (Hi-Hang, Hang, Full) – heaviest possible, rest as needed.
225#
2) 5×3 Clean Pulls @ 115% – rest 60 sec.
275#
Strength: Find new 1RM Back squat
305#
WOD:
5 rounds
5 SumoDL
10 burpees
1-2-3-4-5 rope climbs after each round.
6:10
5×1 3 Position Clean (Hi-Hang, Hang, Full) – heaviest possible, rest as needed.
225#
2) 5×3 Clean Pulls @ 115% – rest 60 sec.
275#
Strength: Find new 1RM Back squat
305#
WOD:
5 rounds
5 SumoDL
10 burpees
1-2-3-4-5 rope climbs after each round.
6:10
July 14, 2012
7/14 WOD
Strength
5×1 3 Position Snatch (Hi-Hang, Hang, Full) – heaviest possible, rest as needed.
165#
2a) 10×2 Front Squats @ 50%+20% bands or chains – rest 45 sec.
145#
2b) 10×2 Challenging Strict HSPU – rest 45 sec.
On plates
7/13 WOD
1) 15 minutes to establish a 1RM Power (Push) Jerk.
245#. PR
2) 3X3 Power Jerks @ 85% of above – rest 90 seconds
210#
3) FS - 5-3-3-3-1-1
255#
4) Did some back sqt work as well at the same weight as FS.
Conditioning:
8-6-4-2
Manmakers (50# dbs)
Farmers carry 200m
15:14
245#. PR
2) 3X3 Power Jerks @ 85% of above – rest 90 seconds
210#
3) FS - 5-3-3-3-1-1
255#
4) Did some back sqt work as well at the same weight as FS.
Conditioning:
8-6-4-2
Manmakers (50# dbs)
Farmers carry 200m
15:14
July 11, 2012
7/11 WOD
STRENGTH
1) 15 minutes to establish a 1RM Power Clean.
PR - 245#
2) 3×3 Touch and Go Power Clean @ 85% of above – rest 90 sec (straps are recommended)
210#
CONDITIONING
“Diane”
21-15-9 of:
Deadlifts 225/150#
HSPU
For time.
Result: 13:11. I HATE HSPU!
MORE
Row 1k
Result: 3:13
1) 15 minutes to establish a 1RM Power Clean.
PR - 245#
2) 3×3 Touch and Go Power Clean @ 85% of above – rest 90 sec (straps are recommended)
210#
CONDITIONING
“Diane”
21-15-9 of:
Deadlifts 225/150#
HSPU
For time.
Result: 13:11. I HATE HSPU!
MORE
Row 1k
Result: 3:13
July 9, 2012
7/9 WOD
1) 15 minutes to establish a 1RM Power Snatch.
Did last Sat. 185#
2) 3×3 Touch and Go Power Snatch @ 85% of above – rest 90 sec (straps are recommended)
155#
CONDITIONING
“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups
Result: 2:50
SKILL
10 minutes HS Walk practice.
Did last Sat. 185#
2) 3×3 Touch and Go Power Snatch @ 85% of above – rest 90 sec (straps are recommended)
155#
CONDITIONING
“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups
Result: 2:50
SKILL
10 minutes HS Walk practice.
7/7 WOD
Strength
1a) Bench Press: 5×5 @ 60% – rest 60 sec.
185#1b) 5 x Max Effort STRICT Pullups – rest 60 sec.
Max was 16
15 minutes Snatch practice/testing. Work whatever portion is your biggest struggle. If you feel you have PERFECT technique you may work up to a few heavy/maximal singles.
PR. 185# power snatch.
1a) Bench Press: 5×5 @ 60% – rest 60 sec.
185#1b) 5 x Max Effort STRICT Pullups – rest 60 sec.
Max was 16
15 minutes Snatch practice/testing. Work whatever portion is your biggest struggle. If you feel you have PERFECT technique you may work up to a few heavy/maximal singles.
PR. 185# power snatch.
July 6, 2012
7/6 WOD
Strength
1) 15 minutes of Split Jerk practice/testing. If everything feels perfect work up to a few heavy singles (possibly new PR). If not, drill footwork a depth in landing.
235#2a) 5×5 High-Bar Back Squat @ 60% (of heaviest Squat ever) – rest 60 sec.
185#2b) 5×3 Push Press – heaviest possible, rest 60 sec.
185#
Conditioning
3 rounds for total time of:
Run 400m
10 Muscle-Ups
Rest 1:1
3:24, 3:26, 4:20 (tore open wrists).
Midline
3×5 TGU (5l/5r) – heaviest possible, rest 60 sec.
70#
1) 15 minutes of Split Jerk practice/testing. If everything feels perfect work up to a few heavy singles (possibly new PR). If not, drill footwork a depth in landing.
235#2a) 5×5 High-Bar Back Squat @ 60% (of heaviest Squat ever) – rest 60 sec.
185#2b) 5×3 Push Press – heaviest possible, rest 60 sec.
185#
Conditioning
3 rounds for total time of:
Run 400m
10 Muscle-Ups
Rest 1:1
3:24, 3:26, 4:20 (tore open wrists).
Midline
3×5 TGU (5l/5r) – heaviest possible, rest 60 sec.
70#
7/5 WOD
Strength
1) 5×1 Power Clean + (full squat) Clean – heaviest possible, rest 90 sec.
205#2) 5×3 Clean DL (off 4” riser) @ 120% – rest 60 sec.
I did 5x5. 315
3) 5×5 Clean Grip Bent Over Row – heavier than last week, rest 60 sec.
185#
Conditioning
3 rounds for time of:
5 Squat Cleans 185/120#
50 Double-Unders
50’ HS Walk
10:04
Midline
1a) 3×15 Hanging Leg Raise – rest 60 sec.
1b) 3×10 Weighted Hip Extension – heavy, rest 60 sec.
Done
1) 5×1 Power Clean + (full squat) Clean – heaviest possible, rest 90 sec.
205#2) 5×3 Clean DL (off 4” riser) @ 120% – rest 60 sec.
I did 5x5. 315
3) 5×5 Clean Grip Bent Over Row – heavier than last week, rest 60 sec.
185#
Conditioning
3 rounds for time of:
5 Squat Cleans 185/120#
50 Double-Unders
50’ HS Walk
10:04
Midline
1a) 3×15 Hanging Leg Raise – rest 60 sec.
1b) 3×10 Weighted Hip Extension – heavy, rest 60 sec.
Done
7/4 WOD
Strength
5×1 Snatch High-Pull + Snatch – heaviest possible, rest 90 sec.
185#5×1 Snatch Balance + OHS – heaviest possible, rest 90 sec.
205#5×2 1&1/4 Front Squats @ 80% – rest as needed.
190#
Conditioning
Cindy*
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
11 Rounds
*Every round begins with a buy in of 3 (full squat – not power to OHS) Snatches. You MAY choose your own weight beginning @ 115/75#. For men every 10# and women every 5# over the prescribed weight will earn credit for 1 extra round to be added to the total score of rounds (i.e. for men – 13 completed rounds of Cindy with a Snatch weight of 135# will equal a score of 15 total rounds).
5×1 Snatch High-Pull + Snatch – heaviest possible, rest 90 sec.
185#5×1 Snatch Balance + OHS – heaviest possible, rest 90 sec.
205#5×2 1&1/4 Front Squats @ 80% – rest as needed.
190#
Conditioning
Cindy*
20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
11 Rounds
*Every round begins with a buy in of 3 (full squat – not power to OHS) Snatches. You MAY choose your own weight beginning @ 115/75#. For men every 10# and women every 5# over the prescribed weight will earn credit for 1 extra round to be added to the total score of rounds (i.e. for men – 13 completed rounds of Cindy with a Snatch weight of 135# will equal a score of 15 total rounds).