12/30/2016

Today would have normally been a rest day but decided to jump into a class and did this:
3 rounds
7 Pull ups, 7 Burpees, 7 Hang Power Cleans (75#)
50 Double Unders (did singles)
3 rounds
7 Pull ups, 7 Burpees, 7 Hang Power Cleans
50 Double Unders (did singles)
3 rounds
7 Pull ups, 7 Burpees, 7 Hang Power Cleans
Time: 15:45

12/29/2016

It is always nice to have others join you for a WOD. Definitely pushs me to do better.
4 x 1.1 Split Jerk :10/2:00 (75, 85, 90, 95#)
5 x 1 CG Deadlift + 1 Clean Pull every :90 135#
5:00 TGU with Barbell (25, 35, 40#)
For Time
250m Row
15 Snatches (55#)
25 Burpees
15 Snatches
250m Row
Time: 6:30

12/28/2016

2 x
25m High Knee Skip
6 Strict TTB
25m PVC OH Lunge Steps
6 Double KB Clean and Jerks (25#)

Squat Clean (worked on Split Clean) to a tough single in no more than 15:00 (65, 75, 85, 95, 105, 110, 115#)
3 x 3 Tall Jerks - technique primer very light (45#)
3 x 4 Clean Pulls 2:00 rest (135#)

4 sets of 3:00 AMRAP
15 AB cals, 15 KBS (44#), 15 TTB
Rest 1:00
Start where you left off in rep count
Rounds - 3 + 15 AB Cals + 10 KBS

12/27/2016

3 x 5 Trap 3 (15#)
EMOM 10:00
1 - 8 Butterfly Pull ups
2 - 4 HSPU
For Time
100 Wall Balls
At the top of every minute, 3 Power Cleans (65#)
Time: 5:59

12/26/2016

2 x
:45 Nose to Wall Hold, :20 single arm passive Hang
3 x 1.1.1 Snatch Clusters :20/2:00 65, 75, 80#
3 x 3 Strict Press (70, 75, 80#)
10:00 AMRAP
6 Butterfly Pull Ups
10 Thrusters (55#)
20 Double Unders
Rounds - 4 + 6 Pull ups + 10 Thrusters

12/25/2016

3 x
:30 HS Hold, Max Double Unders (worked on singles), 10 Back Extentions
7 x 1 Snatch Pull + 1 Snatch (55, 65, 70, 75, 80, 85, 87.5# - failed)
3 x 5 Back Squats (:04 pause) 75, 75, 80#
8 sets 500m Row/2:00 Rest between sets 4 and 5 5:00 rest
Pace: 2:01

12/23/2016

3 x 1.1.1 Split Jerk Clusters 75, 85, 85# felt pretty good 😊
3 x 4 Romanian Deadlift 30x1 Rest 2:00 125, 145, 155#
5:00 TGU with Barbell (35#)
3 Rounds
250m Row
10KBS (44#)
10 Burpees
10 KBS
250m Row
Rest 6:00
Times: 3:44, 3:50, 3:54

12/22/2016

2 x
25m Bear Crawl, 6 TTB, 25m Walking Lunges, 6 KBS (16kg)
Hang Power Clean - build to s max (105#)
3 x 6 1 1/4 Front Squat deload (65#)
20 Ring Dips
Time: 3:31
Death by Power Snatch (60#)
Completed 10:00 + 9 Snatches

12/21/2016

3 x 6 Trap 3 light 10/15# DB
EMOM 14:00
1 - 7 Pull ups (worked on Butterfly)
2 - 3 Strict HSPU
For Time
15 Dquat Cleans (75#)
20 Wall Balls
10 Squat Cleans (85#)
20 Wall Balls
5 Squat Cleans (95#)
Time: 11:39

12/19/2016

 2 x
:40 Nose to the wall Hold
:15 passive Hang from the bar
3 x 1.1 Snatch Cluster rest :15/2:00 75, 80, 85 (failed)
3 x 4 Strict Press 70, 75, 80#
For Time
50 KBS (35#)
40 Front Squats (75#)
30 Pull ups
20 Burpees
10 Wall Walks
Every 2:00 - 20 Double Unders, start with Double Unders
Time: 28:00 because I suck at Double Unders 😝

12/18/2016

4 x 3 Split Jerk rest 2:00 (75, 85, 95, 100#)
3 x 5 Romanian Deadlift rest 2:00 (100, 105, 110#)
5:00 worked on butterfly

AMRAP 3:00
Burpees Box Jump Overs
Goal - 30/Actual - 26
Rest 1:00
AMRAP 2:00
Row calories
Goal - 40/Actual - 35
Rest 1:00
AMRAP 1:00
Assault Bike cal
Goal - 20/Actual 16

12/16/2016

3 x
:30 Handstand Hold
10 GHD Sit ups
30 Double Unders

A1  3 x 2 Snatch grip Deadlift rest 2:00 155, 165, 175#
A2  3 x 3 1 arm DB Shoulder Press 35#

6 sets 500m Row, REST 2:00
2:01 pace across sets

12/15/2016

3 x
5 Strict TTB, 4/side KB Clean and Jerk (30#), 8 alt. pistols (didn't do Thebes's pistols too hard on my knees)
Hang Power Clean 2RM (5 x 55, 5 x 65, 3 x 75, 2 x 85, 2 x 95, 2 x 100, 1 x 105#)
3 x 2 1 1/4 Front Squats (95#)
Ring Dips - forgot to do these :(.
Every 3:00 for 5 sets
8 Hang Power Cleans (55#)
8 Front Squats
8 Shoulder to OH

12/13//016

3 x 6 Trap 3 (15#)
3 x 15 Pull ups
10 Strict HSPU, 10 Kipping HSPU
Time: 2:57
20 x
1 Power Clean (85#)
3 Burpees
5 Wall Balls
Time: 14:19
Skill: 10 minutes Double Unders

12/12/2016

2 x
:30 Nose to Wall Hold
:15Passive 1 arm Hang
4 x 1.1 Snatch :15/2:00 70, 75, 80, 85 - failed
3 x 5 Strict Press 65, 70, 75
1000m Row
20 CTB (took forever)
1000m Row
30 Pull ups
Time: 17:16

12/11/2016

3 x
:30 HS Hold, 10 GHD Sit ups, 30 Double Unders
A1 3 x 3 Snatch grip Deadlift 2:00 rest 135, 145, 155#
A2 3 x 3 1 arm DBShoulder Press 30, 35, 35#
6 sets 500m Row/2:00 rest
4 sets :15 @ 97% Assault Bike
          :45 rest

12/10/2016

4 x 4 Split Jerk (65, 75, 85, 90#)
3 x 4 RDL :60/2:00 Rest (35, 40, 45#)
3 x 5 Deadhang to Inverted
AMRAP 3:00
10 Snatches (55#), 30 Doubble Unders
Rounds - 1 (sucked at Double Unders)
Rest 4:00
AMRAP 4:00
8 Thrusters (65#), 8 Bar facing Burpees
Rounds -2 + 8 Thrusters
Rest 4:00
AMRAP 5:00
30 cal Row, 15 HRPU
Rounds - 1 + 30 cal Row +  10 HRPU

12/8/2016

3 x
8 Strict TTB/4 KB Clean and Jerk ((30#)
3 RM Hang Power Clean (65, 75, 85, 90, 95, 100#)

3 x 1 1/4 Front Squat (90#)
3 x 3 Ring Dips

Every 3:00 x 5
9 Pull ups, 5 Front Squats (100#), 11 KBS (44#), :30 Plank

12/7/2016

3 x 4 DB External Rotation 15# :60 Rest
3 x 8 Strict Pull ups :60
3 x 10 HSPU 10/10/10 2:00 rest
20 DB Snatches (35#)
Then
3 x 8 Bar facing Burpees, 30 Double Unders
Then
20 DB Snatches
Time: 9:24

800m Sled Drag (45#)

12/5/2016

2 x
2 Strict CTB (probably more like strict pull ups)
2 Rope Climbs (playing around with legless)

3 x 1.1.1 Snatch Clusters :15/2:00 (65, 70, 75#)
3 x 2 Behind the neck Strict Press (60, 60, 65#)
3 x 6 Reverse Lunge Rest 2:00 (35# KB)
AMRAP 6:00
200m Row, 10 OHS, 4 Strict HS
Rounds - 2
Rest 4:00
AMRAP 6:00
10 Deadlifts (145#), 10 Box Jump Overs, 30 Double Unders
Rounds - 2 + 2 Deadlifts
Rest 4:00
3 Stone over the Shoulder, 25m Bear Crawl, 25m Lunge steps
Rounds - 4

12/3/2016

3 x
:30 HS Hold
10 GHD Sit ups
30 Double Unders
A1 3 x 4 Snatch grip Deadlift (125, 135, 145#)
A2 3 x 5 1 arm DB Shoulder Press (25, 30, 30)
4 sets
500m Row(2:05 pace)
Rest 2:00
2 x
20 cal AB
10 KB Swings (35#)
Time: 4:04

12/1/2016

4 x 2 Push Jerk (85, 95, 100, failed)
3 x 5 Single Leg Romanian Deadlift (30, 35, 40)
3 x 5 Deadhang to Inverted
4:00 AMRAP
8 Box Jumps
8 Wall Balls
8 Clean and Jerks (65#)
Rounds - 2 + 4 Box Jumps
4:00 Rest
4:00 AMRAP
8 Thrusters (65#)
8 Pull ups
8 TTB
Rounds - 1 + 8 Thrusters + 8 Pull ups
4:00 Rest
2:00 Burpees to 8'
23
I should have taken the day off. I was really tired and did not perform very well.

11/30/2016

3 x
7 Strict TTB
7 each side KB Snatches
4RM Hang Power Clean (65, 75, 85, 95, 100#)

3 x 4 1 1/4 Front Squat (85#)
3 x 3 Ring Dips

For Time
50 TGU (25#)
50 KB Swings (unbroken)
Time: 18:34

11/29/2016

3 x 5 DB External Rotation (15#)
3 x 4 Pull ups :10 hold on last one
3 x 10 HSPU (8/2, 9/1, 4/4/2)
EMOM 20:00
1 - 8 DB Snatches (35#)
2 - 7 Bar facing Burpees
3 - :30 Double Unders (19/21/35/24/32
4 - :30 Ring Plank
800m Sled Drag (10:00 +/-)

11/28/2016

15:00 Split Snatch (3 x 35, 3 x 55, 2 x 60, 2 x 65, 1 x 70, 1 x 75, 1 x 80, 1 x 85, 1x 90 fail)
3 x 3 Behind the neck Strict Press (55, 55, 60#)
6:00 AMRAP
200m Row, 10 OH Lunge Steps, 10 HRPU
Rounds - 2 + 200m row + 10 Lunge Steps
4:00 Rest
6:00 AMRAP
7 Deadlifts (145#)
7 TTB
28 Double Unders
Rounds - 2
4:00 Rest
6:00 AMRAP
10 cal Assault Bike
10 Burpees
Rounds - 3 + 3 cal.

11/27/2016

5 x 1 Snatch + 2 Snatch Balance + 1 OHS (45, 55, 60, 65, 70#)
3 x 10m KB Lunges (30#)
10 sets Assault Bike
:30 on, :30 off
Then
50 cal Row
40 OHS (35#)
30 Box Jumps
20 Bar facing Burpees
10 Wall Walks

11/25/2016

After a couple of weeks off it was difficult getting back into the gym. Did a couple of easy WODs before hitting it hard again.

4 x 5 Push Press 75, 85, 95, 100#
EMOM 12:00
1 - 5 Burpees to TTB
2 - 6 Clean and Jerks (75#)
3 - 10 cal Row
4 - Rest

30 cal Assault Bike (2:03)
Rest 2:00
30 cal Row (1:43)