Feb 23rd, 2014

WOD:

Warmup

500m row

1. Barbell Complex:

Work up to a heavy-ish weight for a:

High hang power clean + Push Jerk, Mid-hang power Clean + Push Jerk, Power Clean + Push Jerk

2. 7 Min AMRAP:

3 Clean and Jerk,

3 Chest to Bar Pull-ups,

6 Clean and Jerk,

6 Chest to Bar Pull-ups,

9 Clean and Jerk,

9 Chest to Bar Pull-ups…..

1. 135 (felt good here, so I stopped)

2. 56 reps (12 Clean and jerks + 8 C2Bs)

December 30th, 2013

WOD

Warm-up: 2K row at moderate pace

1. EMOM x 8

2 x front squat with 75 to 80% of 1 RM

2. 5 x max-ish sets of chin-ups with palms facing you (supinated grip)

3. 5 sets:

30 second of max reps of hang power cleans w/40 to 45% of max 1RM (Should be almost unbroken)

90 second rest

4. Not for time:

3 rounds of:

10 GHDs

10 Hip extensions

50 single-unders

Warm-up 2k in 7:55

1. 205 x 2

2. 12,10,10,12,10

(Did first 3 rounds mixed in with warming up for front squats and did the last two sets after front squats)

3. 15, 15, 14, 14,14

4. Complete

First time working with jump rope in a long time.

Got 50 in a row pretty easily the first 2 rounds.  Not as easy the last.

Felt good.  My friend talked me into a daily medium distance warm-up row.  Loved it.  Felt much more warmed-up than I have in a while.

July 4th, 2013

Workout of the Day

1. EMOM x 10

- 1 Hang Power Clean

2. 21-15-9

155 lb. Hang Power Clean

155 lb. Push Jerk

1. 155, 165, 175, 185, 195, 205, 215 (F), 205, 185, 185 lbs.

2. 15:43

May 1st, 2013

Workout of the Day

A. 5 x 4 strict HSPUs

B. 5 rounds for time of:
10 Wall ball shots, 30 # ball
10 Hang power cleans, 135#s
15 pull-ups

A. 4, 4, 4, 3+1, 3+1

B. Hard! 13:24
30 # wall balls were the easiest part (weird!)

April 13th, 2013

Workout of the Day

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

13:09

Faster than I thought I would be on this one.

December 24th, 2010

WOD:

'DT'

5 rounds for time:

155 lb. Deadlift, 12 reps

155 lb. Hang Power Clean, 9 reps

155 lb. Push jerk, 6 reps.

11:47

HUGE PR!!!

Last time I did this WOD I scaled it down to 135 lbs. and still was in the 16 - 17 minute range.