12/31/13 Tuesday

PMA. Back Squat  - 2x3 @80  2x3@85 1x3@90% 1x3@max 

200x2x3,210x2x3,220x1x3,231x1

B. 

amrap 10 @90

4-6 HSPU *shoot for 6 every time, but don't want failing and stopping moving so

12 cal airdyne / 4 cal AB

24 Double Unders 

5 rounds + 6 hspu 

6 hspu each round

rest 4 min 

amrap 10 @90

200m Row

5 TnG SqT Cleans (133)

1 Rope Climb

4 rounds squat cleans unbroken

Pull and breathing 

C. 4 x 12 - Back Rack Walking Lunge (6 each leg) climb to HEAVY  

123,133,143,148

12/31/13 Tuesday AM

am: 

A. 5 rds @80%

10 Burpees *slow paced, but down and pop up. control breathing

10 DB Thrusters (20's)

BURPEES ARE STUPID

B. 5 min of Strict Pullups Work

Sets of 3 on ghetto pull up bar

C. 3-5 min of Strict T2B work

..... Strict haha 

Tried to do mu on our rings to do dip. Couldn't get up, kept slipping off.

12/30/13 Monday

3RM clean jerk 

133,143,153,158f on last jerk 

WOD 

50 pull ups 

40 power cleans 103

30 burpees 

20 push jerk 103

10 front squat 153

5 mu 

13:29

12/26/13 Thursday

Snatch 90% then drop to 3x2 70%

90%-135

70%-113x2

Clean jerk 85% drop to 70%3x1

90%-160 

70%- 143

Amrap 10 

5 cal ad 

10 kb swing 

5 t2b

10 burpee box jump 

2 rounds plus 23 

Amrap 10 

30 du 

150 row 

20 unbroken wall ball 

15 abmat 

3 plus 100 

Butterfly work 

12/25/13 Wednesday

Stretched out a bit then worked clean singles. No belt 

100,121,133,143,153,167,178,187,198,204fx2 

12/24/13 Tuesday

Deficit clean grip dead lift 4x2

200#

Pendlay row 5x5 ascending 

78,85,100,106,100

Emom 16 

8 burpees AFAP 

8 kb squat clean 35#

Burpees were hard. Went as fast as

Possible went Down for 8 as girls

Came up from 8

3k row 2:10-2:17 pace 

13:10

Butterfly work. Sets of 10 

12/23/13 Monday

Back squat 3x3 75% 3x3 80%

185x3,200x3

4 rounds resting 4 min in btw 

400m row

30 du 

20 db thrusters 

10 chest to bar 

3:23,3:40,?,3:31

Shoulders and grip were really bad come 3rd and 4th round 

Amrap 12 

3 burpee muscle ups 

4 hspu 

5 cal ad 

5 rounds plus 3

Started to fail on dips, got through buy lots of lipping and getting stuck in middle, hspu were hard. 

12/21/13 Saturday at Mel's

Butterfly and butterfly chest to bar work

Snatch climbing 

103,112,123Fx5,123,133,138,143Fx,2 

Couldn't do emom needed to move along so Mel could leave on time 

Emom 10 push press 133

Odd max push press

Even rest 

5.4.4.3.3

Used kilo plates 

Really heavy today for some reason. 

12/20/13 Friday

A. Snatch Balance + Overhead Squat x 3-5 reps 

100,110,121,126,133,135,140f

B. "Karen"

continue on into the OPENS WOD , 90 double unders, amrap muscle ups, compare to last year

Karen - 8:30 10ft 

12 min cap 6 mu

12/19/13 Thursday

A. Back Squat - 3x3 @85%  2x3 @88% 1x3@90%

-212x3x3,220x2x3,225x1x3

B. 3 Position Clean Pull - 100%x2  105%x2  107%x1

210x2,218x2,222x1

C. EMOM x 10

Odd: Strict HSPU til (-2)

Even: afap - 10 Air Squats + :15 sprint on AD

Hspu-5,3,1.1.1.1.1,1.1.1.1,1.1.1.1,1.1.1

E. DB SA Row Work 

3x10 @25#

12/18/13 Wednesday PM

Snatch work 

Working with weights at 78,83 then climbing 

100,115,121,125,133,138,143 no misses

153x2F

12/18/13 Wednesday

amrap 10@80

20 cal AD

20 cal Row 

20 Box Jumps (20)

Horrible. Used new ad. Calories are way off from old ones. Was doing 60 instead of 20. 1 rounds plus ad cal. 

rest 4 min

amrap 10

40 double unders

20 cal ad

10 GHD sit-ups 

Did 5 cal instead to make more winding 

rest 4 

amrap 10

20m Shuttle Run (10m down 10m back) x 4

10 Bent Over Seated DB Rows

10 BB bicep curls

Need more back and bicep

Work. Did 20# and woman's bar. Biceps cramping 

12/17/13 Tuesday

A. Snatch + Hang Snatch + Snatch (not TnG) - climb to heavy 

100,110,121,131x3 failed on the last full snatch

B. 5 min or so of Muscle up Work 

6 in row playing with non fall

Grip. Kept slipping down each kip 

C. EMOM x 12

Odd: 5-7 Butterfly pull-ups

Even: :25 sprint on AD

Butterfly's were all over the place today's 

part 2

A. 

20 Clean & Jerks @93

40 burpees

15 Clean & jerks @103

30 burpees

10 Clean & jerks @113

20 burpees

-12:00 

Burpees got slow. Pushed as hard as I could. Did 5.5.5.1.1.1.1.1 on first set. Then triple on second and singles 

12/16/13 Monday

Chipper with Lynn  2 rounds 18min cap

100 du

80 kb

60 box jump 

40 kb lunges

20 wall ball sit ups 

-15:31 

Felt pretty good today. Hardest part was the kb into box jumps 

Broke up du 60/40

Kb 15/15 Lynn did 20 first set 

Bj I did more the first round starting with 10 then she did 10 then alternating

Lunges 15/15/10 

Second round sets on kb were smaller 15/10 box jumps alternated  

12/14/13 Saturday

AMRAP 10 

2 muscle ups no kip ring dip 

10 no push up burpee box jump 

AMRAP 10 

15 unbroken wall Balls (14)

 

3x10 triceps extensions 

12/13/13 Friday

Competitor wods

15 min snatch

100,123,133,138

15 min clean jerk 

123,133,143,153,173,173f

Amrap 12 

100du 

80 wall ball 

60 box jumps 

40 hang power cleans 

15 strict hspu 

1 round plus 122

Amrap 12 

5 front squats 113 

10 burpees 

11 pull ups 

5 or 6 rounds each 

12/12/13 Thursday

Heavy single. Hang squat clean- tng squat clean

-100,121,131,145,155,167,175,183failed on squat clean, butt was little high and bar out front to save on way up 

5rep hang squat clean

121,135,143,155,165,175

Wods AFAP 

500m row 

40 wall balls 

30 box jumps 

20 burpee 

-6:56

Did 23-6-6-4

Rest 10 

Row 500

25 dead lift 153

25 chest to bar 

-5:50 chest to bar was hard 

Rest 10 

500m row 

25 kb squat clean 35

10 mu

-7:43. Row was tough as well as squat cleans. Did 10-5-5-5 muscle ups did doubles not sure what I did on first set. No false grip 

12/11/13 Wednesday

Amrap 10 

5 burpees 

5 pull ups 

10 box jump step down 24" 

-9+17. Wind and legs 

Amrap 10 

10 cal ad 

10 wall ball 

10 t2b

-5+8 wind legs. Unbroken sets 

12/10/13 Tuesday

21-15-9

Power cleans 

Bar burpees 

-5:41 

Did 21 unbroken then 7-4-3,5-4

Front squat 3x7 across 70% 

-163x3x7

"Strength" 15-12-9 

Strict pull ups 

Deficit hspu 45plates 

Happy with this. Did 10 and 5 first set then unbroken hspu. Did well on others, big sets 

3300m row 

-14:27

Felt great and consistent up till 2k then got a bit rough. Pulled in 2:09-2:12 mostly. Finished in low 2s-1:58

12/9/13 Monday

2 hours of snatch work moving feet and changing start position. Climbed to 131 but failed a bunch at 138. 

-Snatch high pull,hang,full

78.100.105,110,115fx4 

Sucking asshole at snatching 

-5 rounds 

4mu 

12 step lunges (108)

-10:38 

Used reg grip for all rounds except 1. Got 4 unbroken first 2 rounds 

Airdyne 

1 min 60%

Rest 1 min 

1 min 90%

Rest 30 

X8

12/2/13 Monday

A. Snatch , 85% for few singles

-127x3 felt good

B. Clean and Jerk  80% for few singles

-155 tried to work on feet. Back leg keeps landing straight 

C. Front Squat - Heavy Single 

121,143,153,165,175,185,195

Stopped there