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

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

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

Feb. 27th, 2014

WOD

A. EMOM x 5

Unbroken strict pull-ups (If you break cadence, you stop.  No hanging)

B. With a 10 minute time cap complete:

15-12-9 reps of:

Thrusters 115#/80#

Toes 2 bar

…then, in the remaining time…

*Max rep Burpee box jump overs, 24″/20″

*Record time of 15-12-9 and number of burpee box jumps overs.

A. 32 reps

B. 6:38, 19 burpee box jump overs

Part C sucked in a good way.  Those were some sloooow burpee box jumps overs!

October 7th, 2013

Took the last 3 days off and started up a 6 month muscle/strength gain program today run by the team from Barbell Shrugged.

WOD - DAY 1

1. Hang Power Snatch (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

2. Barbell Walking Lunge (5 x 5), per leg

3. Power Jerk, behind the neck (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

4. Conditioning:

10 Rounds for time each round:

6 Pull-ups

6 Push-ups

6 Pistols or 12 jump lunges (per leg)

rest 2 min between rounds

1. 75 lbs. x3, 85x3, 95x3, 105x2x2*

2. 105 lbs. 5 x 5 per leg

3. 75 lbs. x3, 85x3, 95x3, 105x2x2*

*Stayed pretty light on snatches and jerks due to my right shoulder still being somewhat banged up

4. Did kipping pull-ups first 3-4 rounds, then switched to strict due to shoulder.

Did pistols up to round 7.  Was over 30 seconds slower than fastest round, so scaled back to jumping lunges to keep intensity/conditioning effect up

1 – 1:15

2 – 0:57

3 – 1:31

4 – 1:26

5 – 1:23

6 – 1:24

7 – 1:38

8 – 1:03

9 – 0:56

10 – 1:02

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.

June 4th, 2013

Workout of the Day

A. Six sets of 2 position squats cleans (Hang squat clean, Full squat clean)

B. Five rounds for time:

3 HSPUs

5 strict chest to bar pull-ups

7 Front squat with 75% of max Squat clean

A. 155, 165, 175, 185, 205 (fail), 205

b. 11:14

May 21st, 2013

Workout of the Day:

A. Front Squat

3 x 3 Across

B. 3 rounds for time of:

24/12 alternating each leg, 95# static lunges w/bar in the front rack

12 GHDs

12 Hip extensions

C. 3 rounds, not for time:

8-10 strict pull-ups

8-10 ring dips

Rest as needed

A. 255 lbs.

B. 7:55?

C. 10/10, 8/10, 10/10