Jan. 23rd, 2014

1500 m row warm up 

For time:

21-15-9

Hang squat thrusters w/35#s

Anchored sit-ups 

1500m row 'cool-down'

Time: 6:25

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

August 15th, 2013

WOD

1.  Metcon

"Open 13.4"

AMRAP 7:

3.6.9.12....

Clean and Jerk, 135/95 – Scaled  big time today, see below

TTB

2.  Clean Complex

3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk -  stay on the lighter side.

High Hang - Pockets.

Hang - Mid thigh.

Low Hang - below knees but off the floor.

3.  Strength

3x5 Push Press, climbing – subbed today, see below

1. round 4 + 10 Clean and jerks

Scaled to 85#s due to shoulder.  Went really light due to last weeks shoulder injury.  Feeling much better each day, but still slow going.

2. 70 reps (round of 12 + 10 Clean and Jerks)

Scaled to 85#s due to my shoulder injury.  It is getting better a bit each day, but still feels like slow going.

3. 3x5 dips and 3x5 ring rows.  Subbed due shoulder.

July 9th, 2013

Workout of the Day

1.  Metcon

21-15-9

Deadlifts, 225/155

OHS, 135/95

2. Skills

OTMx20

Odd:  3 Pos. Squat Clean, 50% of 1RM, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.

Even:  3 Muscle ups

1. 12:07

OHS rough, as usual

2. Complete with 125 lbs./50% of 1 RM

Squat cleans felt rock solid after ‘rock bottom’ pause squats yesterday.

3. 3sets of:

10 burpees as fast as possible

2 minute rest

0:30, 0:28, 0:26

November 6th, 2012

Workout of the Day

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters

Muscle-Ups x 3-6 reps

Kettlebell Snatch x 8-10 reps each arm

B. Six sets of:

Hang Clean + Power Clean + Jerk

(perform from high hang – keep chest vertical)

Rest 2 minutes

C. Three sets of:

Behind the Neck Jerk x 1 rep

Rest 60-90 seconds

Weighted Pull-Up x 2-3 reps

Rest 60-90 seconds

D. Complete as many rounds and reps as possible in 6 minutes of:

10 Ring Dips

10 Pull-Ups

A. Handstand Walk practice, Muscle-Ups:3 x3 singles, Kettlebell Snatch: 1 x 10 reps w/44 lbs.  2 x 10 w/53 lbs.

B. 155, 185, 185, 165, 175, 185

Had trouble getting under the bar/dropping on the jerks. Went down in weight to try to fix tech. Hang squat cleans and push jerks

C. Behind the Neck Jerk: 185, 195, 205 (f)

Same problem  as part B.

Weighted Pull-Up: 2 x 70# kb, 3x70#, 3x70#

D. Did our gym’s WOD, we are having an online competition with another gym on a once weekly basis.  For max reps:

2 min Games Style BJ 20”/16”

2 min Pull ups (chin over bar/no butterflys)

2 min DL 225/155 lbs.:

131 reps (50, jump up and step down - 47 kipping pull-ups - 34 deadlifts)

Deadlifts surprisingly hard.

September 12th, 2012

Workout of the Day

A.  Complete as many rounds and reps as possible in 4 minutes of:

165/115 lb. Hang Squat Clean x 4 reps

Burpees x 6 reps

Rest exactly 3 minutes after Part A, and then:

B.  Complete as many rounds and reps as possible in 6 minutes of:

135/95 lb Overhead Squat x 4 reps

Ring Dips x 12 reps (ladies – 8 reps)

(take the OHS weight from the floor)

Rest exactly 3 minutes after Part B, and then:

C.  For Max Calories:

8 Minutes of Rowing on Concept2 erg

A. 4 + 2 Hng Sqt Clns

B. 4 (struggled with OHS)

C. 160 cals

The row was really tough after B & C. I did a WOD last week with 2 x heavy squats on the minute for 5 minutes and then a 10 minute row for calories. I thought that was bad.  That was not bad, this was BAD! The heavy-ish hang squat cleans were much easy than they were a few months ago. OHS, not so much.