June 28th, 2014

WOD

Body-weight back-squat ladder

Rest 5 minutes

3/4 body-weight push-press ladder

Rest 5 minutes

1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

1. 9 @ 205 (not RX)

2. 9 @ 135 (not RX)

3. 9 @ 275 (not RX)

June 6th, 2014

WOD

1. Work up to 1 RM Split Jerk

4. DE Squat – Back squat 10 x 3 at 55% + bands (red) with 1 minute rest between sets

3. 3 x 10 strict pull-ups with weight

4. 3 x 10 reps of Glute Ham Raises

1. 225 lbs.

2. 175#s/55% plus red bands

3. 26#s x 9, 6, 4

4. 9, 6, 4"

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

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

April 25th, 2014

WOD

1. Work up to a 5 RM Press

2. Pause back squats: 12 x 2 with 65% (205 #s) @ 32X1

3. DE Pulls: Deadlifts 12 x 2, 50% + purple bands

4. 5 x 10 ring rows

1. 5 x 155 lbs.

2. 205#s 12 x 2

3. 225#s + purple bands 12 x 2

4. 10, 10, 8, 8, 8 (4 standard, 4 false grip)

April 11th, 2014

WOD

1. Worked up to heavy-ish squat clean - 195#s

2. 5 sets of chin-ups for max reps

3. EMOM 10 

- Tempo Back squat 3 reps @ 42X0 with appx. 65% (185)

4. 3 rounds, Not for time, off:

20 double unders

10 toes to bar 

1. 195 #s

2. 10,8,8,7,6 (?)

3. 185#s

4. Complete

March 17th, 2014

WOD

Warm up: row 2K

1. 3 x 20 reps Back Squat

2. 3 Rounds of:

 - 12 to 15 reps push jerks

 - max reps strict pull-ups

3. 3 rounds, not for time:

- GHRs 5-10 reps

- 4-5 pistols, each leg

1. 20, 20, 15/5 w/175 #s

2. 12, 12, 10 w/135

12, 10, 10 pull-ups

3. 7,6,6 w/red band

4 pistols each leg

March 4th, 2014

WOD

Warm-up:

750m row

1. 3 sets of:

20 reps of back squat with 165 (+5 to 10 from last time)

2-3 minutes rest between sets

2. 8 min AMRAP

7 Push presses w/95#s

7 Chest to bar pull-ups

7 30” Box Jumps

1. 165#s x 20/20/20

2. 5 rounds + 7 PP/4C2B

Feb, 22nd, 2014

WOD

Warmup:

500m row

Sots Press 3 x 5 (35#s)

1. Work up to Heavy (for today) 5RM Back Squat

2. 4 x 5 w/90% of the weight used in #1

3. 3 Rounds for time:

10 Wall ball shots

10 Burpee box jumps

10 Sumo deadlifts @ 135#s

1. 255 lbs.

2. 225 lbs.

3. 7:48

Feb. 12th, 2014

WOD

Warm-up:
500m row
2x3 Sots Press with 65#s

1. 3 sets of:
20 reps of back squat with 50% of 1 RM (155#s)
2-3 minutes rest between sets

2. 3 sets of:
10 to 20 unbroken kipping pull-ups
10 to 20 shoulder presses with 50% of 1 RM (90#s)

3. 3 sets of 10 to 20 unbroken hip extensions


1. 155#s x 20/20/20 (nauseating)
2. pull-ups 15/12/11
Press 90#s x 15/15/11
3. 15/11/11

Jan 25th, 2014

WOD:

Warm-up: 1500m  row

1. Work up to a heavy-ish 5RM back squat for the day

2. With 90% of the today's 5RM, do 2 x 5 back squats
3. Work in 5 x 3 HSPUs, strict, between sets of back squats

4. For time:

30 squat cleans w/155 lbs.

1. 255 lbs.

2. 230 lbs.

3. 7:15

October 1st, 2013

WOD

1. Work up to 1RM back squat

2. Work up max height box jump

3.  Metcon

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24”

1. 325#s

2. 42.76

3. 13:46

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 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 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 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)

August 30th, 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

5 ring rows

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

1. Worked up to 195# x 5 front squats and 265# x 5 back squats (compared to 185 x 3 and 255 x 3 on August 23rd)

August 24th, 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

5 reps (each arm) of kettle bell single arm, alternating presses

5 banded (strict) pull-ups

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 pull-ups and KB presses

2. For time:

400 meter row

21 Burpees

300 meter row

15 Burpees

200 meter row

9 Burpees

200 meter row

9 Burpees

300 meter row

15 Burpees

400 meter row

21 Burpees

1. FS: worked up to 185 before back started to tighten up

BS: worked up to 255

2. 15:15

Burpees unbroken

August 12th, 2013

WOD

1.    Metcon

2K Row for time

2.  Squat Snatch

3x1 at 90%

3x2 at 70%

3.  Back Squat

5x5 across.

1. 6:55.3 (2 second PR)

2. Skipped - Did some snatch tech work just with the bar.

3. 275#s x 5 across

I tweaked my right shoulder during Friday's WOD during the last few rounds of heavy cleans, so I took Saturday (and Sunday) off. My shoulder is still a little sore and does not feel 100%, so I skipped the snatch work today. 

About an hour or two later, my shoulder is feeling pretty good. So maybe there is progress.

August 5th, 2013

WOD

1.    Metcon

"Hulk Hogan"

Every 2 minutes complete:

3 Muscle ups

5 Power Cleans, 185/135

7 Burpees

Continue for 20 minutes (10 rounds), or as long as possible.  If you make all 10 rounds, post fastest and slowest times.

2.  Squat Snatch

3x1 at 85%

3x2 at 65%

3.  Back Squat

8x3 across.

1. 7 rounds RX

Got 1 muscle-up the 8th round then failed 3 times.  Rested until the start of the 9th and did rounds 9 & 10 with 2 muscle-ups

2. 3 x 1 @145 lbs.

    3 x 2 @115 lbs. 

I was pretty wiped out after part #1, although I think I have been overestimating what my max 'squat' snatch 1 RM currently is and so my percentages have been off as a result.   Missed a couple times at 155 (mostly hitting a power vs. a squat) and using really crappy form. Adjusted percentages down based on a 170 to 175 1 RM and weights felt better.

3. 8 x 3 @ 275 lbs.

Maybe I should have gone heavier (?), but this felt pretty good/tough.

Tried to limit rest to 2 to 2:30 minutes.