Power Snatch 90#
Side Plank l and r - :90
Row 5k
21:17
Pace through out was steady.
Rogue Fitness
Saturday, April 29, 2017
4/27/2017
Back Squat 165#
Back Squat max reps @ 85% 140# - 5 reps
Back Squat max reps @ 85% 140# - 5 reps
Weighted Pull ups 25#
AMRAP 4:00
Max Strict Pull ups - 19
4/26/2017
DB External Rotation l/r =8 @ 15#
DB Powell Raise l/r = 8 @ 15#
Trap 3 l/r = 8 @ 15#
Bench Press 125#
Front Squar 145#
DB Powell Raise l/r = 8 @ 15#
Trap 3 l/r = 8 @ 15#
Bench Press 125#
Front Squar 145#
04/25/2017
8:00 to establish max Power Clean (65, 75, 85, 90, 95, 100, 105, 110, 115)
Rest 2:00
8:00 max number of Cleans (100#) = 43 reps
Then
30 HSPU
Time: 6:26
500m Row
Time: 1:56
Rest 2:00
8:00 max number of Cleans (100#) = 43 reps
Then
30 HSPU
Time: 6:26
500m Row
Time: 1:56
Wednesday, April 26, 2017
04/25/2017
8:00 to establish a max Power Clean (115#)
Rest 2:00
8:00 of max Power Cleans (100#) 43 reps
Then
30 HSPU (6:26) 2015 35 HSPU 16:09
500m Row
1:56.1
Rest 2:00
8:00 of max Power Cleans (100#) 43 reps
Then
30 HSPU (6:26) 2015 35 HSPU 16:09
500m Row
1:56.1
4/24/2017
2017 Masters Online Qualifier
WOD #2
4:00 to complete
25 Toes to Bar
50 Double Unders
15 Squat Cleans (65#)
If completed in 4:00 add 4:00 to the clock
This was a repeat WOD from last years qualifier.
Score 2016 - 48
Score 2017 - 80 (mostly because I was able to get through the double Unders)
WOD #2
4:00 to complete
25 Toes to Bar
50 Double Unders
15 Squat Cleans (65#)
If completed in 4:00 add 4:00 to the clock
This was a repeat WOD from last years qualifier.
Score 2016 - 48
Score 2017 - 80 (mostly because I was able to get through the double Unders)
Wednesday, April 19, 2017
04/19/2017
4 x 1 Power Clean + 1 Squat Clean + 1 Jerk (split) 95, 100, 105, 110# still pulling early with my arms and not getting the power I need out of my legs. A bit frustrated but will continue to work on this.
3 - 3 - 3 Front Squats @ 78% 1 RM (105#) getting better at keeping my chest up and not collapsing forward.
AMRAP 6:00
8 CTB, 6 alt DB Snatches (30#), 10 Goblet Squats (30#)
Rounds - 2 + 8 CTB (need to get more proficient at CTB)
Rest 4:00
AMRAP 6:00
5 Rope Climbs, 20 Wall Balls
Rounds - 1 + 1 rope climb (I haven't been able to rope climb as the gym is usually occupied by a class so really struggled with these)
10:00 Assault Bike (enjoyed!)
3 - 3 - 3 Front Squats @ 78% 1 RM (105#) getting better at keeping my chest up and not collapsing forward.
AMRAP 6:00
8 CTB, 6 alt DB Snatches (30#), 10 Goblet Squats (30#)
Rounds - 2 + 8 CTB (need to get more proficient at CTB)
Rest 4:00
AMRAP 6:00
5 Rope Climbs, 20 Wall Balls
Rounds - 1 + 1 rope climb (I haven't been able to rope climb as the gym is usually occupied by a class so really struggled with these)
10:00 Assault Bike (enjoyed!)
Tuesday, April 18, 2017
04/18/2017
2-2-2 Back Squats 31x1 (110#)
3 x 2 Weighted Pull ups (5#)
EMOM 16:00
1 - 4 Thrusters (70#)
2 - :30 Double Unders
3 - 8 Wall Balls
4 - :30 Row @ 90%
3 x :20 Assault Bike, 4 Burpees as fast as you can, 3:00 Rest
3 x 2 Weighted Pull ups (5#)
EMOM 16:00
1 - 4 Thrusters (70#)
2 - :30 Double Unders
3 - 8 Wall Balls
4 - :30 Row @ 90%
3 x :20 Assault Bike, 4 Burpees as fast as you can, 3:00 Rest
Sunday, April 16, 2017
04/16/2017
Week of 4/10
5 x Bear Complex (75#)/500m Run
4 x Bear Complex/400m Run
3 x Bear Complex/300m Run
2 x Bear Complex/200m Run
1 x Bear Complex/100m Run
Time: 15:36
Bear Complex - Power Clean, Front Squat, Push Press, Back Squat, Push Press
3 x 4 Strict Pull ups Rest 2:00
EMOM 16:00
1 - 4 Clean and Jerks (85#)
2 - :30 Double Unders
3 - 15 Wall Balls
4 - :30 Row @ 90%
3 x :15 Assault Bike/4 Burpees as fast as possible rest 3:00
Power Snatch from the Thigh
3 @ 60#, 3 x 3 @ 65#, 3 @ 70#
Power Clean from the Thigh
3 @ 80#, 3 x 3 @ 87.5, 3 @ 93.5
Front Squats
5 @ 85#, 4 @ 95#, 3 @ 105#, 3 @ 105#, 2 @ 115#, 2 @ 115#
AMRAP 6:00
10 alt DB Snatches (25#), 200m Run, 6 Burpee Pull ups
Rounds - 2 + 10 Snatches
Rest 4:00
AMRAP 6:00
25m Bear Crawl, 10 Ball Slams, 15 Air Squats
Rounds - 4
10:00 Assault Bike
92.6 cal/5452m
Power Snatches below the knee
3@60#, 2 x 3 @ 65#, 2 x 3 @ 70#
Power Clean below the knee
3 @ 80#, 2 x 3 @87.5#, 2 x 3 @ 92.5#
Push Press 6 x 3 (2 @ 65#, 70, 75, 80, 85#)
Snatch Pulls
3 @ 90, 3 @ 94.5#
4 x 3 Back Squats (120#)
7 x 1 Squat Snatch + 1 Drop Snatch (55, 60, 65, 70, 75, 80, 82.5#)
3 x 1.1.1 Snatch Pull Clusters 95#
20 Power Snatches (55#)
30 HSPU
20 Power Snatches
Time: 9:23
Deadlift build to max in no more than 8 pulls
(3 @ 175#, 2 @ 195#, 1 @ 215#, 1 @ 225#, 1 @ 235#, 2 attempts @ 245# failed, 240#
EMOM 24:00
1 - 5 Thrusters (65# should have gone heavier)
2 - 10 Pull ups
3 - 15 Box Jump Overs
Power Snatch
3 @ 60#, 2 x 3 @ 65#, 2 x 3 @ 70#
Power Clean
3 @ 80#, 2 x 3 @ 86.5, 2 x 3 @ 92.5, 3 @ 97.5#
Split Jerk
4 @ 75#, 2 x 3 @ 80#, 2 x 2 @ 87.5, 2 @ 94#
OHS from the ground build to moderate triple
55, 60, 65, 70, 75, 80, 85#
"DT"
5 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to OH
Time: 7:31
5 x Bear Complex (75#)/500m Run
4 x Bear Complex/400m Run
3 x Bear Complex/300m Run
2 x Bear Complex/200m Run
1 x Bear Complex/100m Run
Time: 15:36
Bear Complex - Power Clean, Front Squat, Push Press, Back Squat, Push Press
3 x 4 Strict Pull ups Rest 2:00
EMOM 16:00
1 - 4 Clean and Jerks (85#)
2 - :30 Double Unders
3 - 15 Wall Balls
4 - :30 Row @ 90%
3 x :15 Assault Bike/4 Burpees as fast as possible rest 3:00
Power Snatch from the Thigh
3 @ 60#, 3 x 3 @ 65#, 3 @ 70#
Power Clean from the Thigh
3 @ 80#, 3 x 3 @ 87.5, 3 @ 93.5
Front Squats
5 @ 85#, 4 @ 95#, 3 @ 105#, 3 @ 105#, 2 @ 115#, 2 @ 115#
AMRAP 6:00
10 alt DB Snatches (25#), 200m Run, 6 Burpee Pull ups
Rounds - 2 + 10 Snatches
Rest 4:00
AMRAP 6:00
25m Bear Crawl, 10 Ball Slams, 15 Air Squats
Rounds - 4
10:00 Assault Bike
92.6 cal/5452m
Power Snatches below the knee
3@60#, 2 x 3 @ 65#, 2 x 3 @ 70#
Power Clean below the knee
3 @ 80#, 2 x 3 @87.5#, 2 x 3 @ 92.5#
Push Press 6 x 3 (2 @ 65#, 70, 75, 80, 85#)
Snatch Pulls
3 @ 90, 3 @ 94.5#
4 x 3 Back Squats (120#)
7 x 1 Squat Snatch + 1 Drop Snatch (55, 60, 65, 70, 75, 80, 82.5#)
3 x 1.1.1 Snatch Pull Clusters 95#
20 Power Snatches (55#)
30 HSPU
20 Power Snatches
Time: 9:23
Deadlift build to max in no more than 8 pulls
(3 @ 175#, 2 @ 195#, 1 @ 215#, 1 @ 225#, 1 @ 235#, 2 attempts @ 245# failed, 240#
EMOM 24:00
1 - 5 Thrusters (65# should have gone heavier)
2 - 10 Pull ups
3 - 15 Box Jump Overs
Power Snatch
3 @ 60#, 2 x 3 @ 65#, 2 x 3 @ 70#
Power Clean
3 @ 80#, 2 x 3 @ 86.5, 2 x 3 @ 92.5, 3 @ 97.5#
Split Jerk
4 @ 75#, 2 x 3 @ 80#, 2 x 2 @ 87.5, 2 @ 94#
OHS from the ground build to moderate triple
55, 60, 65, 70, 75, 80, 85#
"DT"
5 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to OH
Time: 7:31
Friday, April 7, 2017
Power Clean - Build to a max double in 15:00 (2@65, 2@75, 2@85, 2@90, 2@95, 2@100, 2@105)
3 x 4 Front Squats @ 73% 1 RM (105#)
6:00 @ 85%
5 Hang Power Clean + STO (50%)
200m Run
6 Bar facing Burpees
Rounds - 2 + 5 Power Cleans + STO + 200m Run
Rest 4:00
6:00 @ 85%
25m Sled Drag 75#
10 KBS
10 TTB
Rounds - 2 + 25m
10:00 Assault Bike (94.8 cal./5419m)
Partner WOD
5 Rounds
Partner 1 - 10 Deadlifts (155#), 6 Lateral Bar facing Burpees
Partner 2 - 10 cal Row
Time: 10:23
3 x 3 Drop Snatch
7 x Pause Snatch (55, 60, 65, 70, 75, 75, 80 failed)
3 x 4 Front Squats @ 73% 1 RM (105#)
6:00 @ 85%
5 Hang Power Clean + STO (50%)
200m Run
6 Bar facing Burpees
Rounds - 2 + 5 Power Cleans + STO + 200m Run
Rest 4:00
6:00 @ 85%
25m Sled Drag 75#
10 KBS
10 TTB
Rounds - 2 + 25m
10:00 Assault Bike (94.8 cal./5419m)
Partner WOD
5 Rounds
Partner 1 - 10 Deadlifts (155#), 6 Lateral Bar facing Burpees
Partner 2 - 10 cal Row
Time: 10:23
3 x 3 Drop Snatch
7 x Pause Snatch (55, 60, 65, 70, 75, 75, 80 failed)
3 x 1.1 Snatch Pull
30 Box Jump Overs
20 HSPU
10 Strict Pull Ups
20 HSPU
30 Box Jump Overs
Time: 14:36
E3MOM 24:00
9 Hang Power Cleans (75#)
7 Push ups
9 Sit ups
11 Squats
Completed each round in 1:00
Saturday, April 1, 2017
04/01/2017
Week of 3/27:
20:10 x 8 Partner Banded Lat Pull downs
20:10 x 8 Hanging L-Sit
5 Rounds Every 2:00
1 - 5 Strict Pull ups, 10 Push ups, 15 Air Squats, 20 Sit ups
2 - 200m Run
3 x 5 Back Squats 31x1 Rest 2:30 (115#)
3 x 5 Push ups (sub for Pull ups as did these yesterday)
5:00 "playing" with Stone (75#) Over the Shoulder, Carries, etc.
EMOM 10:00
1 - 3 Squat Snatches (70#)
2 - :30 Double Unders
1500m Row
15:00 Power Cleans (3@55, 3@65, 2@75, 1@85, 1@95, 1@105, 1@110, 1@115#)
20:10 x 8 Partner Banded Lat Pull downs
20:10 x 8 Hanging L-Sit
5 Rounds Every 2:00
1 - 5 Strict Pull ups, 10 Push ups, 15 Air Squats, 20 Sit ups
2 - 200m Run
3 x 5 Back Squats 31x1 Rest 2:30 (115#)
3 x 5 Push ups (sub for Pull ups as did these yesterday)
5:00 "playing" with Stone (75#) Over the Shoulder, Carries, etc.
EMOM 10:00
1 - 3 Squat Snatches (70#)
2 - :30 Double Unders
1500m Row
15:00 Power Cleans (3@55, 3@65, 2@75, 1@85, 1@95, 1@105, 1@110, 1@115#)
3 x 5 Front Squats @ 70% 1RM Rest 2:00 (95#)
6:00 AMRAP 85%
3 Power Cleans (75#), 6 Pull ups
Rounds: 3 + 3 Power Cleans
Rest 4:00
6:00 AMRAP
25m Bear Crawl, 10 Wall Balls, 10 TTB
Rounds: 3
10:00 Assault Bike
86.8 cal/5617m
3 x 3 Snatch Balance
15:00 Snatch (2@55, 2@60, 2@65, 1@70, 1@75, 2 @80#)
5:00 HSPU skill work
3 rounds
8 CTB Pull ups, 40 Double Unders
Time: 10:08
24:00 (Every 4:00 - 6 sets)
Row 10 cal. , 5 1-arm DB Thrusters(25#), 5 HSPU, 10Box Jumps
Completed each round in 1:58 - 2:00
04/01/2017
I have had a bit of a lapse in posting. Open 2017 work outs and scores:
17.1
10 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 15 Burpee Box Jump Overs
30 DB Snatches, 15 Burpee Box Jump Overs
40 DB Snatches, 15 Burpee Box Jump Overs
50 DB Snatches, 15 Burpee Box Jump Overs
Time: 14:01
17.2
12:00 AMRAP
2 rounds:
50' DB Walking Lunge, 16 Toes to Bar, 8 DB Power Cleans
2 rounds:
50' DB Walking Lunge, 16 Chest to Bar Pull up, 8 DB Power Cleans
Score: 141 (probably should have done this wod again, feel like I could have gotten more reps)
17.3
Prior to 8:00 complete
3 rounds of:
6 Pull ups, 6 Squat Snatches (45#)
Then 3 rounds of:
7 Pull ups, 5 Squat Snatches (75#)
7:59 just made it to next round and additional 4:00 to complete
8 Pull ups, 4 Squat Snatches (95#)
Score: 80 reps (wasn't able to get the 95# Squat Snatch, however getting close)
17.4
13:00 AMRAP
55 Deadlifts (125#), 55 Wall Balls, 55 cal Row, 55 Push Presses (65#)
Score: 210 (row was the toughest part of the wod)
17.5
10 rounds
9 Thrusters, 35 Double Unders
Time: 26:01 (my nemesis double Unders brought me down, still struggling)
125th worldwide
17.1
10 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 15 Burpee Box Jump Overs
30 DB Snatches, 15 Burpee Box Jump Overs
40 DB Snatches, 15 Burpee Box Jump Overs
50 DB Snatches, 15 Burpee Box Jump Overs
Time: 14:01
17.2
12:00 AMRAP
2 rounds:
50' DB Walking Lunge, 16 Toes to Bar, 8 DB Power Cleans
2 rounds:
50' DB Walking Lunge, 16 Chest to Bar Pull up, 8 DB Power Cleans
Score: 141 (probably should have done this wod again, feel like I could have gotten more reps)
17.3
Prior to 8:00 complete
3 rounds of:
6 Pull ups, 6 Squat Snatches (45#)
Then 3 rounds of:
7 Pull ups, 5 Squat Snatches (75#)
7:59 just made it to next round and additional 4:00 to complete
8 Pull ups, 4 Squat Snatches (95#)
Score: 80 reps (wasn't able to get the 95# Squat Snatch, however getting close)
17.4
13:00 AMRAP
55 Deadlifts (125#), 55 Wall Balls, 55 cal Row, 55 Push Presses (65#)
Score: 210 (row was the toughest part of the wod)
17.5
10 rounds
9 Thrusters, 35 Double Unders
Time: 26:01 (my nemesis double Unders brought me down, still struggling)
125th worldwide
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