September 30th, 2013

WOD

1.    Metcon

For Time:

10-8-6-4-2 Squat Snatches, 115/80

50 Double unders after every set of snatches.

2. Clean and Jerk

3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk

1. 12:37

Scaled to 95# power snatch and 2 singles for every double-under (so 100 single rope jumps between each round.  Did a last set after the set of 2 reps.

2. Did 95 3 x (squat clean, 3 sec pause and jerk), then worked up over several sets to 165#s and did 3 sets of squat clean, 3 sec pause (no jerk) with that weight.

September 28th, 2013

WOD

1.    Metcon

3 RFT:

30 Squat Cleans, 95/65

30 Burpees

30 Abmat Sit-ups

1. 31:33

September 27th, 2013

WOD

1.  Metcon

5RFT:

5 Jerks, 155/105

10 Box Jump Overs, 24/20

2.  Skills

OTM x 15

Minute 1 complete 1 muscle up

Minute 2 complete 2 muscle ups

Minute 3 complete 3 muscle ups

Once you fail restart the ladder at 1 muscle up and begin the climb again.

1. 6:31 – scaled Jerks to 115#s

2. Scaled to 2 ring rows and 2 strict ring dips per muscle up

Did rounds 1-4, failed 5^th, started over 6-8, failed on 10^th (5 again), started over 11-13^th, failed 14^th (4 reps), then completed round 15 (1 rep-2/2)

September 26, 2013

WOD

1. Front Squat x 5 ascending until form or back feels ‘off’, then drop 10% off the weight and do 3 x 5 with the 90% of the last weight.

2.  Metcon

2RFT:

12 OHS, 135/95

12 Burpees

9 Power Snatches, 135/95

9 Burpee Box Jumps, 20"

6 Squat Snatches, 135/95

6 Burpee C2B

3.  5 sets of 3 Position Squat Clean (High hang, Mid-hang and floor), working up

1. Worked up to 235, then 3 sets of 5 with 210#s

2. 13:59

Scaled/subbed: OHS with 45#s, power snatch with 95#s, split snatch for squat snatch (again with 95#s) and did 6 burpees and 6 strict pull-ups (instead of burpee C2Bs) per round.

September 24th, 2013

WOD

1.  Metcon

AMRAP 15:

6 HSPU

12 KBS, 70/53

200m Run

2.  Skills

10 x max unbroken C2B Pull ups, 1 minute rest between attempts.

1. 5 + 4 HSPUs

Scaled to 53# Russian KB swings, 4 HSPUs per round (did 6 unbroken HSPUs the first round) and 250m row for 200m run

2. ring rows for C2B pull-ups

Don’t remember exact #s

September 23rd, 2013

WOD

1. Back Squat x 5 ascending until form or back feels ‘off’, then drop 10% off the weight and do 3 x 5 with the 90% of the last weight.

2. 6 min AMRAP:

6 OHS 135 (scaled to 35# - ouch!)

9 Lateral burpees over the bar

12 TTB

3. Start at 135 (scaled to 75) and perform 1 snatch on the minute and go up 5#s the next minute

4. Work up to a heavy-ish clean and jerk.

1. Worked up to 275# x 5.  Left low back felt a little iffy.  Dropped to 245 and 3 x 5

2. 3 + 4 OHS

3. Started at 75#s and worked up to 135.  Did 135 1 x 3.  Split Snatch

4. Worked up to 135.

Small gains on the snatch and clean and jerks.  Pulls feel easy, overhead still off.

September 21st, 2013

WOD 

Partner WOD

Five rounds each partner, alternating, of:

45#/25# bumper plate Overhead walking lunges, 50 feet

10 Burpees

10 Toes to bar

Let trailing knee gently kiss the ground on each lunge.

1. Did with Kandi and not keep track of time.

September 20th, 2013

WOD

1.    Metcon

21-15-9 for time, of:

95# hang squat cleans

Ring dips

1. 8:54 or 9:54?  Not sure which is correct

September 19th

WOD

1.    Work up to ‘technical’ 3RM for today on Front Squat, then stop and do one set with the same weight on back  squat.  Continue onward doing sets of back squat reps of 3 each until you reach a technical 3 RM back squat for today.

2. 7 sets of:

Slow snatch deadlift-split snatch-snatch balance (split)

1. 245#s x 3 (form break) front squat

265#s x 3 (left side of low back felt off)

Did 3x3 back squat at 245#s

2. 45-65-75-85-95-95-95

September 17th, 2013

WOD

1.  Metcon

AMRAP 10:

5 Power Cleans, 135/95

10 Push ups

15 Air Squats

1. 8 rounds + 5 PCs/2 Pus, scaled to 115#s 

Went unbroken on the push-ups all 8 rounds

September 16th, 2013

WOD

1. Work up to 3 x 5 Press, across

2. 8 RFT

5 Ring rows

7 Snatch grip dead lifts with 115#s

9 Box Jumps @ 24”

3. Handstand holds (against wall)

1. 135#s 3 x 5 reps

2. 11:28

3.  3 x 30 seconds

Did some strict chin-ups and pull-ups!!!  First time since hurting my shoulder on August 9^th.  Yay progress!

September 14th, 2013

WOD 

1.    Metcon

AMRAP 12:

12 TTB

12 Burpees

2. 3 x 15 hip extensions

1. 5 + 7 TTB

2. Complete

September 13th, 2013

WOD

1.  Metcon

"Tosh"

3 RFT:

Run 200m, Rest equal time

Run 400m, Rest equal time

Run 600m, Rest equal time

1. Did with Rows (250, 500, 750)

Lost times?

September 12th, 2013

WOD

1. Not for time:

5 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

2. 6 AMRAP

20 Wall ball shots 20/14#

40 double-unders

3. 3 Position Clean and Jerk

3 sets of: 3 Position Clean and Jerk.

Position One - High Hang, pockets

Position Two - Hang, mid thigh

Postition Three - Low Hang, below knee

1. Worked up to 225# x 5 front squat 

(compared to 235# x 3 9/6 and 195#s x 5 on 8/30)

…285# x 5 back squat 

(compared to 295# x 3 back squats on 9/6 and 265 x 5 8/30)

0 back discomfort today, just stopped when form started to fail

2. 3 rounds + 20 Wall balls + 33 singles

(scaled to 15# WB and singles one for one)

3. worked up to 115 for a couple of sets

September 10th, 2013

WOD

1.  Metcon

½ "Donny"

21-15-9-9-15-21

Deadlift, 225/155

Burpee

2. Burpee sprints, for time
21-15-9 (rest one minute between rounds)

1. 6:25
2.1:29-0:54-0:27

September 9th, 2013

WOD

1.    Metcon

1.2.3.4.5... continue as high as possible, alternating between:

Power Clean, 205/140

Muscle up

2.  Snatch practice

1. 9 rounds + 4 PC

Scaled/subbed to 145# power clean and 2 ring rows & 2 strict ring dips in place of muscle-ups

2. Ugh! So tight in the right shoulder still

Did 1 power snatch + 3 OHS with 35# bar.

September 7th, 2013

WOD

1.    Metcon

5RFT:

400m Run

30 Thrusters with 45# bar

1. 26:49

September 6th, 2013

WOD

1. Not for time:

3 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

3 HSPUs with a 5 second pause at the top (x 5-6 sets for the HSPUs, leave them out after that)

Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.

* 5-6 rounds of ring rows

2. 9-6-3-9-6-3 Ring Rows (unbroken) with 1 minute rest between rounds

3. 3 x 10 Back Extensions 

1. Worked up to 235# x 3 front squats and 295# x 3 back squats (compared to 195 x 5 and 265 x 5 last Friday, August 30th)

September 5th, 2013

WOD

1.  Metcon

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20" -  games standards

2.  Snatch Complex

5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - pick a weight you can do with no misses.

1. 13:38

2. 75#? – Power Snatch + Hang Squat Split Snatch + Full Split Snatch

September 3rd, 2013

WOD

1.  Metcon

"Satan's Whiskers"

3 RFT:

10 C2B

10 Front Squats, 165/115

10 Burpees

2.  Skills

OTM x 20

Odd:  10 Heavy Wall Balls, 30/20

Even:  40 Double Unders

1. 5:48

Ring rows for C2B and 135 # Front Squat

2. 20# walls balls and jumps without rope

The second to last round it felt like something popped in my foot, so I did 10 wallballs instead of 40 double unders the last round.

September 2nd, 2013

WOD

1.  3 rounds for time of each row

500 meter row

3 minute rest

1. 1:31.9, 1:34.3, 1:35.5