I was sore and tired this morning so was happy to see this WOD:
A. Hang Power Clean 4 RM 75, 95, 100# struggled a bit with this weight)
B. Push Jerk 6RM (75, 85, 95)
C. AMRAP 8:00 @ 75%
400m jog, 15 OHS (45#) - Rounds - 2
Rest 4:00
AMRAP 8:00 @ 75%
Row (10 cal), :30 FLR, 10 Russian KBS (53#) - Rounds - 4
5:00 worked on Double Unders - need to get these down.
Rogue Fitness
Thursday, December 31, 2015
Wednesday, December 30, 2015
12/30/2015
A. 3 x 4 Back Squats pause :02, Rest 2:00 (95, 100, 105# felt better tan I thought it would)
B. 3 x 250m Row, 20 Wall Balls, 10 Pull ups
Time: 9:39
Rest 10:00
3 x 30 Double Unders (ugh!), 12 Lunges with Bar in Front Rack (75#), 6 HSPU
Time: 19:40 (this was awful, I wanted to quit after the first round, last round went the best especially HSPU. Go figure)
B. 3 x 250m Row, 20 Wall Balls, 10 Pull ups
Time: 9:39
Rest 10:00
3 x 30 Double Unders (ugh!), 12 Lunges with Bar in Front Rack (75#), 6 HSPU
Time: 19:40 (this was awful, I wanted to quit after the first round, last round went the best especially HSPU. Go figure)
Tuesday, December 29, 2015
12/29/2015
Rest Day - sort of
O-lifting
Practiced - Power Snatch, Squat Snatch, Squat Clean and Split Jerk all at a light weight. As well as stringing toes to bar together move effectively.
Then
Spinning for an hour.
O-lifting
Practiced - Power Snatch, Squat Snatch, Squat Clean and Split Jerk all at a light weight. As well as stringing toes to bar together move effectively.
Then
Spinning for an hour.
Monday, December 28, 2015
12/28/2015
A. 4 x 5 Power Snatch begin set every 2:00 (65, 65, 65, 70#)
B. EMOM 10:00
Even - 8 alt DB Snatches (35#)
Odd - Bar facing Burpees (getting faster at these :25 last couple of minutes)
C. EMOM 10:00
Even - 1 Rope Climb (slowed down on last minute)
Odd - 16 Box Jumps (challenging)
D. 40 Toes to Bar - every time drop off bar 4 Burpees
Time: 3:40
B. EMOM 10:00
Even - 8 alt DB Snatches (35#)
Odd - Bar facing Burpees (getting faster at these :25 last couple of minutes)
C. EMOM 10:00
Even - 1 Rope Climb (slowed down on last minute)
Odd - 16 Box Jumps (challenging)
D. 40 Toes to Bar - every time drop off bar 4 Burpees
Time: 3:40
Sunday, December 27, 2015
12/27/2015
A. 4 x 1 Snatch Pull + 1 Hang Snatch every 2:00 (60, 65, 70, 75# seem to be stuck here)
B. 3 x 3 Shoulder Press rest 2:00 (75, 85, 90#)
C. For Time
30 Front Squats (75#), 30 Shoulder to Overhead, 30 Power Cleans
Every minutes 5 Pull ups (starting with pull ups)
Time: 11:40
B. 3 x 3 Shoulder Press rest 2:00 (75, 85, 90#)
C. For Time
30 Front Squats (75#), 30 Shoulder to Overhead, 30 Power Cleans
Every minutes 5 Pull ups (starting with pull ups)
Time: 11:40
Saturday, December 26, 2015
12/26/2105
A. Deadlift 8 reps (135, 155, 175, 185#), 3 - 5 HSPU between sets (these felt good for the first time in a long time)
B. 10:00 skills - Ring Dips
C. 12:00 AMRAP
25m reverse sled drag (90#), 25m 1-arm OH DB Carry (L,R), 5 Push ups, 10 cal. AD
Rounds - 4
B. 10:00 skills - Ring Dips
C. 12:00 AMRAP
25m reverse sled drag (90#), 25m 1-arm OH DB Carry (L,R), 5 Push ups, 10 cal. AD
Rounds - 4
Friday, December 25, 2015
12/25/2015
Did this today:
12 Days of Xmas
1 HSPU
2 Front Squats (55#)
3 Power Cleans
4 Toes to Bar
5 Pull ups
6 Box Jumps
7 Burpees
8 Lunge Steps
9 Push ups
10 KBS (16kg)
11 Sit ups
12 Thrusters
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