Saturday, May 31, 2014

May 31st, 2014

“Vengeance”
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)


Time - 17:37

Friday, May 30, 2014

May 30th, 2014

WOD

1. Work up to 1 RM Bench
2. Work up to Max height Box Jump
3. Box Jumps @ 90% of height of #2
    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)
4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets
5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets
6. 3 x 15 strict pull-ups
7. 3 x 10 reps of Back extensions


1. 285
2. 44.25"
3. 2.2.2 @ 41"
4. 175 x 12 x 2. Plus red band.
5. ***skipped***
6. 15, 10, 8
7.  1x10

Tuesday, May 27, 2014

May 27th, 2014

WOD

1. Work up to 1RM Squat Clean
2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets
3.  Pendley Row, 3 x 5
4. Rings Dips, strict. Max reps x 3
5. Toes to bar 1 x max reps
6. 3 rounds of 
1 minute max reps box jump/steps-ups
2 minute rest


1. 325 x 1
2. 115 x 9 x 3 explosive (plus red bands)
3. 3 x 5 x 205#s
4. 13, 13, 9
5. 22, 21, 22

Sunday, May 25, 2014

May 25th, 2014

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


15 rounds


Friday, May 23, 2014

May 23rd, 2014

WOD

1. Work up to 1 RM Push Press
2. Work up to Max height Box Jump
3. Box Jumps @ 90% of height of #2
    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)
4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets
5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets
6. 3 x 10 reps of Back extensions


1.215
2. 42.5”
3. 2.2.2 @ 38”
4. 165 x 12 x 2. Plus red band.
5. 105 x 9 x 3.  Plus red band.
6.  3x10

Wednesday, May 21, 2014

May 21st, 2014

WOD

5 rounds, each round for time, of:
30 Double Unders
15 Power Snatches, 75 lbs
Resting 4 mins between each round.

1. 7 mins 15 secs |

(1 min 9 secs), (1 min 19 secs), (1 min 45 secs), (1 min 35 secs), and (1 min 27 secs) 

Tuesday, May 20, 2014

May 20th, 2014

WOD

1. Work up to 1RM Back squat
2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets
3. Work up to a 5 RM chin pull-up
4. Work up to a max set of 5 reps of weighted dips
5. 3 x 5 of good mornings


1. 325 x 1
2. 105 x 9 x 3 explosive (plus red bands)
3. 58 lbs. x 5
4. 49 lbs. X 5
5. 135 x 3 x 5

Sunday, May 18, 2014

May 18th, 2014

WOD

1. 100m row for time:
2. ‘Tabata This’
Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.


1. 0:17.7
2. 8+11+4+5+8=36
Blew up on pull-ups
8,7,7,7,5,5,5,4

Saturday, May 17, 2014

May 17th, 2014

WOD

1. Work up to 1 RM Press
2. DE Squat – front squat 12 x 2 at 60% + bands (purple) with 1 minute rest between sets
3. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (purple) with 1 minute rest between sets
4. 1 set each, rest as needed:
Max butter fly pull-ups
Max Chest to bar pull-ups
Max kipping pull-ups
5. 3 x 5 Glute ham raises


1. 175
2. 165 x 12 x 2. Plus purple band.
3. 105 x 9 x 3.  Plus purple band.
4. 12, 8, 8
4.15
10
15

5. 5. 5, 3

Thursday, May 15, 2014

May 15th, 2014

WOD

Row 250 m for time

Rest 4 minutes

Row 500 m for time

Rest 4 minutes

Row 250 m for time

Rest 4 minutes

Row 500 m for time


250m times: 0:46, 0:46


500m times: 1:32, 1:36

Wednesday, May 14, 2014

May 14th, 2014

WOD

1. Work up to 3 RM Dead lift
2. DE Upper – Push Press 19 x 3 at 50-60% + bands (purple) with 1 minute rest between sets
3. Work up to a 5 RM weighted pull-up
4. 3 sets of max unbroken kipping Ring dips, rest as needed
5. 3 x 10 back extensions
6. 3 sets of:
- 1 minute of farmers carry step-up for max reps
- 2 minute rest


1. 405 lbs. x 3
2. 105 x 9 x 3 explosive
3. 53 lbs. x 5
4. 15, 12, 10
5. Complete
6. 18, 18, 20 with 15@ plate in each hand

Tuesday, May 13, 2014

May 13, 2014

Rest Day

Crashed when I got home from work.

Took an extra rest day this week

Sunday, May 11, 2014

May 11th, 2014

WOD


1. 7 minute EMOM
7 Chest to bar pull-ups

2. 10 minute row for meters at 80% to 90%


1.    Complete.  Sets 6 & 7 were out of cadence, but I did not come off the bar.
2.   2340 meters

Saturday, May 10, 2014

May 10th, 2014

WOD


1. 20 minute EMOM (2-3 HSPUs)
2.5 minute EMOM
30 double-unders
30 seconds rest


1.    2,3,2,3,2,3,2,3,2,2,2,2,2,2,2,2,1,1,1,1
2.   Complete

Friday, May 9, 2014

May 9th, 2041

WOD


1. Work up to 1 RM Split jerk
2. DE Squat – back squat 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets
3. 2. DE Pull – Deadlift 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets
4. 3 x 10 to 12 Strict pull-ups
5. 3 x 5 Glue ham raises


1. 215 lbs.
2. 205 x 12 x 2. Pause 2 seconds, 2 explosive.  Plus purple and red band.
3. 225 x 12 x 2.  Plus purple and red band.
4. 12, 8, 8

5. 5, 5, 5 with purple band

Wednesday, May 7, 2014

May 7th, 2014

WOD

3 rounds of:
30 Burpees for time
4 minute rest

*Eventaully goal is 30 to 32 burpees under 2 minutes for 4 rounds.

2:09, 2:05, 2:09

Tuesday, May 6, 2014

May 6th, 2014

Warm-up
3 x 3 HSPUs
3 x 5 ring rows (explosive up) with a false grip
3 x 3 pistols

1. Work up to 3 RM Front squat
2. DE Upper - Press 12 x 3 at 50-60% + bands (red + purple) with 1 minute rest between sets
3. Pendley row, 3 X 5 heavy
4. 3 x 5 barbell walking lunges
5. Barbell good mornings 3 x 5
6. 3 x 10 strict  Ring dips
7. 2 x 100 one-armed Farmers Walks


1. 245 lbs. x 3
2. 105 x 12 x 3 explosive
3. 185 lbs. x 3 x 5
4. 3 x 5 x 95
5. 95, 95, 95


6. 10, 10, 7

Sunday, May 4, 2014

May 4th, 2014

WOD

Warm-up
20 second HS holds against the wall
Single kb bent rows
Air squats

1. 3 rep clean drill
2. Work up to a 1 RM Power Clean
3. 17 minute AMRAP
10 Power cleans w/135#s
20 double-unders
5/5 Step-ups, 20" box, with a 15# plate overhead. Alternating legs


1. 165
2. 235

3. 6 + 10 power cleans

Saturday, May 3, 2014

May 3rd, 2014

WOD

1. EOMOM
Odd Minute: 12 Wall ball shots w/20#s
Even Minnute: 12 Toes to bar


1. Walls balls unbroken
Toes to bar went 12 reps the first 3-4 rounds, then 7/2 for one round and then 8 reps the rest.

Friday, May 2, 2014

May 2nd, 2014

WOD

1. Work up to a 5 RM Push Press
2. 3 second pause back squats: 12 x 2 with 65% (205 #s) + red bands
3. DE Pulls: Deadlifts 12 x 2, 50% + red bands
4. 3 x 10 chin-ups
5. 3 x 8 kettle bell presses
6. GHR x 3 x 5

1. 5 x 185 lbs.
2. 205#s 12 x 2 + red bands
3. 225#s + red bands 12 x 2
4. 10, 10, 8

5. with 35#s
6. 5, 6 w/purple band, 5 w/purple band.