10/31/13 Thursday

Thursday:

A. 5 rds

9 Hang Cleans (133)

6 Push jerks 

3 SqT Cleans

-6:50

First round unbroken into the push jerks then unbroken sets of each movement 

B. SqT Clean EMOM - climbing to max - starting at 153, climbing by 10#

153,164,174,185,198. 209fx3

C. 90 % of B, x 3 reps

-178

D. 80% of B, x 5 reps 

-158

E. AMRAP 12 @85%

20 Cal AD

15 Box Jumps (20)

10 GHD Situps 

-4 rounds plus 23

10/28/13 Monday

Push press 5RM-138 

90%x5-123

80%x5-110 

Back squat 10RM X5

175,180,185,190,198

90%x10-178

80%x10-

AMRAP 4

103x3 thrusters 

2 mu

-4 rounds

AMRAP 8

5 c2b

10 WB

10/24/13 Thursday

Hit opener for snatch 

100,116,121,135,137

Had issues at 121 and up again 

C&J to 173

100,121,133,143,154,165,173fx2 on jerk 

WOD AMRAP 15

400m run

2 mu

1power clean 1 split jerk 133 

-5rounds 

Running and mu were easy 

10/23/13 Wednesday

Snatch singles 

-fuck today. Sucked. Failed all over the place starting at 115. Climbed to 135.

Horrible. 

Snatch balance feet moving practice 

Jerk doubles to singles 

100,115,121,131,142,155,160x2

173,177,181x1

187f

WOD AMRAP 10

10 unbroken pull ups 

10 wall balls 

20 cal ad

Rest 10 

5 squat cleans 133

10 box jump step down 24"

20 du 

10/22/13 Tuesday

Heavy single snatch 

100,115,121,125,130,135,140. 145fx2

Pull and bump was off heavy CJ 

100,121,131,143,153,163,173. 180f jerk 

WOD 

15.15x3

Front squats 103 

T2b

-3:58

Unbroken front squats 

2 sets t2b unbroken last set broken 

PT 

10/17/13 Thursday

Back squat cluster 1.1.1x4 at 80%

-188

Deficit deadlift 3x3 with red bands at 60%

-165

WOD 

20 sec DB thrusters at 30 

20 sec box jump 

20 sec ad 

X4 rounds 

10/15/13 Tuesday

Snatch pulls 3x3

Climbing to 165x3x3

EMOM 10

1 power clean 

2 hang power cleans 

-138

Clean grip snatch 3x15 @63

Row 500m 1:55-58x6 

1. 1:52

2. 1:56

3. 1:59

5. 2:00

6. 1:52

First 2 stayed in 50s whole time, third -6 low 2s finished in 50s 

10/14/13 Monday

Back squat doubles at 90% x5 rest 3 min 

-210 got doubles x5 

Front squat 3x2 2 sec pause 

145,165,175,185,195,200x2,205x1

Hspu deficit 45+25s 

5.4.3.2.1

With 10 sec L sit in btw 

AMRAP 5 

4 c2b 

4 burpees

-9-10 rounds

AMRAP 5

8 wb 

20 du

-5+7

10/12/13 Saturday

Team WOD day 

5 RM squat clean in 20 sec 

155, 165 lost the last one standing up but can get 

Max out clean singles 

173,183,193,198,203,208PR

15 min AMRAP 

300m row 

15 kb 

15 burpees 

AMRAP 5

Shuttles sprints 

10/11/13 Friday

5k at 60% - 25:00min 

20 mu AFAP 

-6:14

Did 6 in a row then singles 

3 min ad test- 55cal

10/10/13 Thursday

Snatch- every 90 sec climbing in weight by 10lbs 

-100,112,121,132,143,153f had but bailed behind. Came down hard on elbows almost a power. 

Isabelle -2:40 PR

3.3.3.3

Deadlift cg/ DB strict press 

203,213,223,228

25,30,35,35

10/8/13 Tuesday

5RM hang power clean 

160,165x5 170x1 

1RM push press

100.121,135,140,147f,147PR

WOD 5 rounds

250row

7 ohs (93)

14 Ghd

-13:23

EMOM 20 

Hs walks 

10 pistols 

Took 3 steps on hs walk 

Did a hs for a few solid seconds 

10/7/13 Monday

Complex 

SqT clean. Hang SqT clean. Push jerk. 2x hang SqT clean. Full clean. Jerk. 

93,113.123,143,153f in push jerk

Back squat heavy single then 3x3 at 80%

121.141.164,184,205,210,220,227,230,235f

3x3 at 180

Grace-2:54 sucked asshole. 

WOD AMRAP 15 

3 mu

9 kb 

27 du 

- no idea how many rounds. Maybe 6

Mu hard. 

10/3/13

Game day WOD 

40 du 

15 wb

10 box jump 

200m run 

Jerk work 

Hspu on pbars 

10/1/13 Tuesday

-3 rounds 

300m max effort row 

Rest 30 

Max pull ups 1 set

Rest 5 min 

* pull in 30s and finished low 40s first round, second and third 40-low 50s

* 10 pull ups. 7.7

WOD 

15 burpees

15 t2b 

Then 

30 C&J @103

-9:35

* was a dying wale. Could not breath. Belt fell off. Had to do singles. Bad. 

Snatch deadlift 3.2.1.3.2.1

150,165,178,165,178,182

Few Muscle ups with dips at top.

Therapy for back.