02/22/2017

Clean and Jerk - build to a tough, not max in 15:00 (65, 75, 85, 95, 100-missed, 100, 105, 110#)
3 x 4 Back Squat - light and fast rest 2:30 (110, 115, 120#)
Then
3 Rounds
5 Stone over Shoulder (75#)
8 CTB Pull ups
5 Squat Cleans (95#)
Time: 9:24

02/21/2017

Coached this morning for 2.5 hours before getting to this wod. Definitely, makes it hard to getting moving.
EMOM 10:00
Odd - :30 Double Unders (still struggling)
Even - 8 Deadlifts (145#)
10:00 work to a tough Snatch (worked on split Snatch)

Then
AMRAP 15:00
10 DB Burpee over Box (20# DBs)
10 Power Snatches (55#)
200m Row instead of run
Rounds - 4

02/20/2017

10:00 EMOM
2 Front Squats @ 60% 1RM (85#)
7 sets of 4 CTB Pull ups
Then
On a 4:00 clock:
500m Row, max Thrusters in remaining time (85#)
10
Rest 4:00
4:00
500m Row, max Squat Cleans (85#)
8
Rest 4:00
4:00
500m Row, max Burpees to 45# plate
23
Rowing was consistent, rowed at 1:58. Thrusters and Squat cleans were awful and was actually looking forward to the burpees.

2/19/2017

Yesterday was a beautiful day, 67 degrees, so hiked 5 mile loop at Silver Lake with the dogs.
So was feeling a bit tired this morning but got it done.
TGU with Barbell (40#)
Then
20:00 AMRAP
400m Run
10 HRPU
10 alt KB Snatches (16kg)

02/18/2017

4 x
4 Stone over Shoulder (75#), 2 Wall Walks :30 rest
Then
40-30-20-10
Double Unders
4-3-2-1 Front Squat from the ground (105#)
Time: Too Long
Two of my worst movements in one wod = disaster
Skill work - butterfly pull ups and double unders

02/17/2017

Split Jerk Cluster from Blocks (gym does not have blocks) Clusters 3 x 1.1.1 rest 2:00 (110#)
3 x 5 Back Squat light and fast rest 2:30 (110#)
4 x
10 Walking Lunges w/2 16kg kettle bells in front rack
10 Burpees Box Jump Overs
25m Farmer Carrys (16kg)
Time: 9:50 (this was tough)

2/16/2017

EMOM 10:00
Even - 10 Wall Balls
Odd - 7-9 Pull ups (alt between kipping and CTB)
10:00 cap - work to a max snatch in 8:00 (65, 70, 75, 80, 85, 2 attempts at 90#)
Remaining 2:00 amrap Cindy (2 rounds completed)
Then
2 rounds
12 DB Thruster (25#)
15 TTB (died on these the second round)
21 cal Row
Goal: 7:40 Actual: 7:19

2/15/2017

12:00 Build to a tough triple Front Squat (5@35, 3@55, 3@75, 3@85, 3@95, 3@105, 3@115, 3@120)
3 x max -1 Strict CTB (more like pull ups) 5, 4, 4
Every 3:00 for 15:00 (5 sets)
8 Shoulder to OH (85#)
8 Burpees
5 sets DB Squats (DBs on Shoulders 30#)
Rest :30
Times: :23, :19, :25, :22, :23

2/09/2017

16.4

13:00 AMRAP

55 Deadlifts (125#)

55 Wall Balls (10# to 9')

55 cal. Row

55 Push Press (65#)

Score: 211 (last time score was 209)

Shoulders were a bit sore from last night's WOD. 

02/08/2017

I was going to take a rest day. I did sleep in and was feeling pretty good so went to the gym in the evening.
EMOM 10:00
1 - 5 Dips
2 - 10m Shuttle runs
4 x
10 CTB
10m DB OH Walking Lunges (20#)
15 Push ups
10 DB OH Walking Lunges
Time: 11:47

02/07/2017

AM
EMOM 9:00
1 - 10 Pull ups
2 - 9 Wall Balls to 10' target
3 - Double Under (not very many)
4 - CTB (5)
5 - 14 Wall Balls
6 - Double Unders (a little better)
7 - CTB (9)
8 - 14 Wall Balls
9 - Double Unders (not much better)
Work to a tough, not max Split Snatch Double (65, 70, 75, 80, 85 - not very pretty)
Then
For Time @ 95%
400m Row
12 Burpees over the Erg (felt very slow today)
25 KBS (44#)
12 Burpees over the Erg
400m Row
Time: 7:47
PM
I wanted to work on my Clean and to see if I could do this WOD Rx @ 95#
12:00 - Squat Clean (worked on Power Clean as knees were a little achy)
10:00 AMRAP
1-2-3-4-5... Hang Power Clean (95#)
2-4-6-8-10...Box Jumps
Rounds - 8 + 2 Hang Power Cleans
Then immediately
2000m Assault Bike
Time: 3:17

02/06/2017

2-1-1-1 Front Squat tempo 21x1 (115, 120, 125, 130#)
Every 4:00 for 16:00 (4 sets)
5 Snatches (65#)
5 Clean and Jerks
5 Thrusters
Then
4 x 15m DB Overhead Walking Lunges 25#
These were quite challenging 😅
I had some time this evening so went to a class and did:
12:00 to work up to heavy Snatch
Then
3:00
15 Hang Power Snatches (65#)
15 Lateral Bar Burpees
Max Double Unders in remaining time
Rest 2:00
3:00
12 Hang Power Snatch
12 Lateral Bar Burpees
Max Double Unders
Rest 2:00
3:00
9 Hang Power Snatch
9 Lateral Bar Burpees
Max Double Unders

02/05/2017

I was feeling a bit tired and sore from this past weeks workouts. Since I had to open the gym this morning decided to do a light recovery workout.
5000m Assault Bike (10:00)
500m Row
Tabata :20/:10 x 8
Ab Crunches
Planks (front and side)
Ab mat Sit ups

And then lots of stretching and mobility.

02/04/2017

6 Turkish Get up w/35# Barbell
3 x 10 DB Bench Press (35#)
10:00
Double Unders, Butterfly Pull ups
5:00 AMRAP
8 alt. DB Snatches (35#)
8 HSPU
Rounds - 2 + 8 Snatches (OMG)
Rest 5:00
5:00 AMRAP
5 Hang PowerCleans (85#)
250m Row
25m Bear crawl
Rounds - 2 + 5 Hang Cleans

02/03/2017

10:00 cap
8:00 build to a max Thruster (85, 90, 95, 100, 105, 110#)
2:00 max CTB - 11
4 x 15m OH Walking Lunges (55#)
8 Burpees to 8' target
Rest 1:00
1:15-1:20 per round
15:00 @ 85%
8 Back Squats @ 50% 1RM (I was wondering why this felt so heavy and realized when I took the weights off that I had 95# on the bar instead of 85#)
25m Stone Carry (75#)
8 Deadlifts @ 50% 1RM (125#)
30 Double Unders (actually strung 11-12 together several times in the last couple of rounds)
Rounds - 4 + 8 Back Squats

02/02/2017

Work up to a tough, not max Clean and Jerk 105#
AMRAP 7:00
3 Clean And Jerks (65#)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
12 Clean and Jerks
12 Toes to Bar
5 Clean and Jerks (this is how far I made it. Killed my grip 😬
EMOM 9:00
1 - :30 Ground to Shoulder (75#)
2 - :30 HSPU
3 - :30 Double Unders