01/31/2017

EMOM 9:00
1 - 9 Pull ups
2 - 8 WallBalls
3 - 20 Double Unders
4 - 9 Pull ups (CTB were not happening)
5 - 12 Wall Balls
6 - 30 Double Unders
7 - 9 Pull ups
8 - 12 Wall Balls
9 - 40 Double Unders
15:00 Split Snatch 4 solid reps at working weight (80#)

Then for Time ALL Out

250m Row, 25 KBS (44#), 25 Burpees 

Time: 3:56

Had some time this evening and did this little WOD 

20 Ball Slams (20# felt light)

5-4-3-2-1

Deadlifts (155#), HSPU 

20 Ball Slams

1-2-3-4-5

Deadlifts, HSPU 

20 Ball Slams

Time: 9:14

01/30/2017

4 x 2 Front Squat tempo 21x1 Rest 2:30 115#
30 Clean and Jerks 75#
40 Double Unders
Time: 3:28/6:21
Rest 10:00
20 Thrusters 75#
Time: 1:28
Rest 6:00
10 Snatches 75#, 8 Burpees
Time: 1:34

01/29/2017

10:00 Skill Work
Double Unders and Butterfly Pull ups
15:00 to establish a 1RM Thruster
5@55, 3@65, 2@75, 1@85, 1@95, 1@100, 1@105# these felt good today 😅
Then
3 x
3 Rope Climbs (did 3 x 25m Bear Crawls) ropes are not usable at this time 😕
10 Thrusters (55#)
10 TTB
Time: 9:34

01/27/2017

2RM Clean and Jerk (85, 95, 100, 105, 110 x 1) no problem lifting the 1st at 110# but couldn't get the second.
5 x
10m OH Lunges (55#),8 CTB, 1:00 rest
Total time: 14:30 CTB were slow
Back Squats
10@50% 85#
8@60% 100#
6@70% 115#
4@80% 130#
Rest 3:00 between sets
I wasn't looking forward to these but they went surprisingly well.
2 x
40 cal Row, 15 HSPU, 30 Double Unders
Rest 2:00
Times: 7:16/6:42 difference was double Unders, second round was able to string several together.

01/26/2017

Work up to a tough max, Shoulder to OH 

5@65, 3@75, 3@85, 2@95, 1@105, 1@110, 1@110#

13.2

AMRAP 10:00

5 Shoulder to OH (55#)

10 Deadlifts (55#)

15 Box Jumps (step ups)

Rounds - 9

EMOM 9:00

1 - :30 GTO (75#)

2 - :30 CTB

3 - :30 Double Unders

01/25/2017

EMOM 9:00
1 - :30 Burpees Box Jumps
2 - :30 Snatch (55#) 10
3 - :30 Double Unders
Snatch warm up to 85% 1 RM the 8 solid reps (85#)

For Time:
40 cal Row
40 Deadlifts (135#)
40 Wall Balls
Goal: 8:30/Time: 7:46

01/23/2017

4 x 3 Front Squats 21x1 Rest 2:30 2@100# , 2@105#
Every 4:00 for 16:00
Weight @ 65% 1RM Clean and Jerk (85#)
1 - 7 GTO touch and go + 50m Bear Crawl
2 - 7 GTO touch and go + 10 TTB
3 - 7 GTO touch and go + 8 CTB
4 - 7 GTO touch and go + 2 Wall Walks (this last set of 7 was tough)

01/22/2017

10:00 Skill
Worked on Butterfly Pull ups
Then
50 reps of the following:
Double Unders, Box Jumps, Burpees, Row (cal), KBS (16kg)
Time: 18:14
Double Unders sucked, but the rest went ok, a bit slow as I was a little sore from yesterday.

01/21/2017

Great Lakes Team Competition
WOD #1
Male/Female 9:00 AMRAP of Fran
Each athlete got 3:00 to work and get as far as you can.
I did terrible at this WOD. I don't feel like I was warmed up properly and went lastand hit Fran for the reps of 9, thruster (65#) sucked, 9 pull ups were a breeze and then had to do the round of 21. Completed 21 Thrusters.
WOD #2 - I was assigned Complex 2 which was 4:00 to max the following:
4 Deadlifts
2 Hang Power Cleans
1 Jerk
110#
WOD #3
15:00 AMRAP of Synchro DT
12 Deadlifts, 9 Hang Power Clean, 6 S2OH
155/105#
Min. 1 - 5 AMRAP Bar Muscle ups
Min. 6 - 10 Ring Muscle ups
Min. 11 - 15 Rope Climbs
I was pretty much assigned to do the S2OH. I was surprised that I was able to do these at 105# repeatedly. Tough but doable.
WOD #4
18:00 on the clock
Station #1 15 min. To work Heavy Karen 20/30# to 10' target - wall balls were tough with 20# to 10' target.
Randy - Double reps 35/53# - this went well, fairly light weight
Station #2 AMRAP of:
Med Balls G2S 75# - tough but was able to get quite a few in.
DB Renegade Rows 20#
Box Jump Overs
3-5-7-9...
Station #3
Row for Cal (got 40 cals each time)
Pairs rotate every 2:30
In last 3:00 all team member head to rower and can rotate as they please.

01/19/2017

Build to a 3RM Power Clean and Push Jerk
EMOM 5:00 max reps Power Snatch :30 (80#)
Total = 19
25 reps Back Squats @ 70% (115#)
Time: 4:44

01/18/2017

Decided to jump into another class this morning and did this:

EMOM 8:00

O - 5 Ring Rows

E - 5 Strict Dips

3 x AMRAP 5:00

3 Deadlifts (155#)

6 Box Jumps

9 KBS (16kg)

1:00 Rest

Rounds - 14 + 3 Deadlifts + 4 Box Jumps

01/16/2017

EMOM 10:00
1 - 7 Wall Balls
2 - 7 TTB
4 x 4 Front Squat 21x1 (95#)
Every 3:00 for 24:00
Sets 1-4 4 Squat Clean and Jerks (75#), 25m Bear Crawl
Sets 5 -8 3 Squat Clean and Jerks (80#), 8 Bar facing Burpees

01/15/2017

3 x 3 Tall Snatch empty bar
15:00 Power Snatch (3 x 55, 2 x 65, 2 x 75, 1 x 80, 1@85, 1@90, 92 failed)

3-2-2 Back Squat 24x1 Tempo, rest 3:00 100#
6 sets 500m Row/2:00 Rest
Times: 1:55.0, 1:56.4, 1:56.3, 1:56.2, 1:56.9, 1:57.1

01/14/2017

Rest Day
Active recovery - 3 mile run on threadmill

01/13/2017

3 x 3 Drop to Split with Bar
5 x 1 CG Deadlift + 1 Clean Pull every :60 (135#)
6 x Front Squat to Split Jerk rest :90 (95#)
AMRAP 9:00
40 Double Unders
40 Shoulder to OH (65#)
20 Burpees
40 Power Cleans (75#)
Rounds - only got to 25 Power Cleans. Really struggled with this WOD and not sure why.

01/12/2016

2 rounds not for Time
20 Double Unders, 3 Strict CTB Pull ups (more like pull ups), 3 Strict Dips, 200m Row @ 1:46.7/1:49.0
8 x 1 Squat Clean every :90 @ 85% 1 RM (95#)
6 sets (1:1 Rest)
250m Row, 10 KBS (44#), 10 TTB
Times: 2:15, 2:17, 2:30, 2:34, 2:38, 2:42
This was tough! Grip/forearms were toast!
I was consistent on the row and KBS but lost time each round on the TTB

01/10/2017

3 x 6 Powell Raise (15#)
EMOM 10:00
1 - :30 CTB
2 - :30 HSPU
16:00 @ 80%
25m Stone Carry on Shoulder
25m Farmers Carry (44#)
10 Tempo Push ups (2second down, 2 seconds up) - I really liked these
2 Dragon Flags (definitely a work in progress)

01/09/2017

Jumped into a class this evening and did this:
6 x 3 Deadlift to 80%1RM ((125, 145, 165, 175, 185, 195#)
Partner AMRAP 14:00
Partner 1 - 12 cal Row
Partner 2:Max Hang Power Snatches (45#)
Switch when partner is done with row

01/08/2017

Ground to OH - 7RM (55, 65, 75, 80, 85#)
3 x 10 alt DB Press Tempo 30x1 Rest :60 (25, 30, 30#)
14.1
30 Double Unders
15 Snatches (45#)
Rounds - 3 + 8 Double Unders (Snatches went fast per usual Double Unders held me back)

01/06/2017

Decided to jump into a class at the box and did this:
3 rounds DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks went light 65#)
3 rounds Cindy (5 Pull ups, 10 Push ups, 15 Squats)
Rest 3:00
2 rounds DT
2 rounds Cindy
Rest 2:00
1 round DT
1 round Cindy
Time: 19:15

01/05/2017

3 x
5/side KB Clean and Jerk (25#)
2 Deadhang to Inverted
5/side KB OHS
3 x 3 Tall Snatches w/bar
7 x 1 Snatch grip Deadlift + 1 Snatch (57, 67, 77, 82, 82, 87 failed, 87 failed)
3 x 3 Back Squat tempo 95#
4 sets 500m Row/2:00 rest
Pace: 1:59.9
3 x 20 cal Row, 10 Burpees
Time: 8:21

01/04/2017

2 x
25m High Knee Skip, 6 Strict TTB, 25 PVC OH Lunge Steps, 6 KB Clean and Jerk (30#)
Every 2:00 for 16:00
Squat Clean, Push Jerk, Split Jerk (45, 55, 65, 75, 85, 90, 95, 100#)
Every 4:00 for 32:00
20 cal Row, 10 Box Jump Overs, 6 CTB
My goal was to have at least a minute rest, which I was able to do, this was tough!

01/03/2017

3 x 10 Powell Raises
EMOM 10:00
1 - 6 Burpee Pull ups
2 - 5 Strict HSPU
Really struggled with this EMOM and didn't have time to complete the remainder of the WOD.

01/02/2017

2 x not for Time
10 Box Jumps
5 Strict Pull ups
3 Strict HSPU
Snatch - max (2@55, 2@65, 1@70, 1@75, 1@80, 1@85, 1@87, 1@90 - finally, it wasn't pretty but got it done.
3 x 2 Strict Press (75, 80, 85#)
For Time
20 Snatches @ 55% 1RM (50#)
15 Snatches @ 70% 1RM (65#)
10 Snatches @ 85% 1RM (75#)
Time: 6:08

01/01/2017

3 x
5 alt KB Clean and Jerk (16kg), 10 Box Jumps, 2 Deadhang to Inverted
3 x 3 Tall Jerk
7 x 1 Snatch grip Deadlift + 1 Snatch 55, 65, 75, 80, 80, 85, 85#
4 x 4 Back Squat tempo 24x1/2:30 85, 85, 90, 90#
8 sets 500m Row/2:00 Rest between 4 and 5 5:00 rest
Pace: 2:00