AGAIN FASTER WOD 3
21-15-9
BACK SQUATS - 185
KB SWINGS
MY TIME = 4:18
WOD#2
3 ROUNDS
5 POWER SNATCHES - 145
5 MUSCLE-UPS
400M RUN
CASH-OUT
50 HSPU
150 FLUTTER KICKS
MY TIME = 15:09
Wednesday, October 26, 2011
SPRINT ROWS/WOD
12 X 30 SEC SPRINTS W 1 MIN REST
WOD
15-12-9
R ARM KB SNATCHES - 2PD
L ARM KB SNATCHES - 2PD
BURPEES
MY TIME = 8:03
- 2 POOD WAS HEAVY FOR ME. THAT WAS MY FIRST TIME SNATCHING 2 POOD KB W 1 ARM.
WOD
15-12-9
R ARM KB SNATCHES - 2PD
L ARM KB SNATCHES - 2PD
BURPEES
MY TIME = 8:03
- 2 POOD WAS HEAVY FOR ME. THAT WAS MY FIRST TIME SNATCHING 2 POOD KB W 1 ARM.
Monday, October 24, 2011
ROW/STRENGTH/2 WODS
2K ROW = 7:23 = PR!
7X3 BACK SQUATS
275-295-315--320-320-325-330
8X2 TAPN N GO SQUAT CLEAN AND JERKS
135-185-205-215-225-230-235(F)
WOD#1
3 ROUNDS
50 DOUBLES
10 OHS - 135
MY TIME = 2:55
WOD#2
10 RDS
3 HSPU
6 DL
12 PULLUPS
24 DOUBLES
MY TIME = 12:21
7X3 BACK SQUATS
275-295-315--320-320-325-330
8X2 TAPN N GO SQUAT CLEAN AND JERKS
135-185-205-215-225-230-235(F)
WOD#1
3 ROUNDS
50 DOUBLES
10 OHS - 135
MY TIME = 2:55
WOD#2
10 RDS
3 HSPU
6 DL
12 PULLUPS
24 DOUBLES
MY TIME = 12:21
Saturday, October 22, 2011
WOD = GRACE
GRACE
30 CLEAN AND JERKS FOR TIME
MY SCORE = 1:56
30 CLEAN AND JERKS FOR TIME
MY SCORE = 1:56
Friday, October 21, 2011
2 WODS/STRENGTH
WORLD WIDE WOD
AMRAP 1 MIN
AMRAP 2 MIN
AMRAP 3 MIN
30 DOUBLES
15 KB SWINGS - 2 POOD
30 JUMP LUNGES
15 HAND RELEASE PUSHUPS
15 AIR SQUATS
10 STO
MY SCORE = 290 TOTAL REPS
STRENGTH
5X3 - FRONT SQUATS
245,255,265,275,285
WOD#2
"BULGER"
10 ROUNDS
150M RUN
7 C2B PULLUPS
7 FRONT SQUATS - 135
7 HSPU
MY TIME = 19:44
AMRAP 1 MIN
AMRAP 2 MIN
AMRAP 3 MIN
30 DOUBLES
15 KB SWINGS - 2 POOD
30 JUMP LUNGES
15 HAND RELEASE PUSHUPS
15 AIR SQUATS
10 STO
MY SCORE = 290 TOTAL REPS
STRENGTH
5X3 - FRONT SQUATS
245,255,265,275,285
WOD#2
"BULGER"
10 ROUNDS
150M RUN
7 C2B PULLUPS
7 FRONT SQUATS - 135
7 HSPU
MY TIME = 19:44
Thursday, October 20, 2011
3 WODS
AGAIN FASTER WOD#2
AMRAP 8 MIN
3 SNATCH COMPLEX
3 WALL CLIMBS
MY SCORE = 30 REPS
9 ROUNDS
2 HEAVY SNATCHS
135-145-155-165-170-175-180-185-190(F)
1X100M SPRINTS
GHDS AND BACK EXT
WOD #3
5 ROUNDS
7 SQUATS CLEANS
14 KB SWINGS
MY SCORE = 6:21
AMRAP 8 MIN
3 SNATCH COMPLEX
3 WALL CLIMBS
MY SCORE = 30 REPS
9 ROUNDS
2 HEAVY SNATCHS
135-145-155-165-170-175-180-185-190(F)
1X100M SPRINTS
GHDS AND BACK EXT
WOD #3
5 ROUNDS
7 SQUATS CLEANS
14 KB SWINGS
MY SCORE = 6:21
Wednesday, October 19, 2011
STRENGTH/2 long wods
BOX SQUATS
185-225-275-315-335-355-365-385-395-405(F)-415
BEHIND THE NECK PRESS
95-105-115-125-135-145(PR)
"MARY"
AMRAP 20 MIN
5 HSPU
10 PISTOLS
15 PULLUPS
MY SCORE = 18+2
6 HOURS LATER
AMRAP 30 MIN
10-1-10-1 - POWER SNATCHES - 75
19 DOUBLES
8 RING DIPS
1 ROPE CLIMB
MY SCORE = 26 ROUNDS
Monday, October 17, 2011
WOD/STRENGTH/WOD
WOD1
AMRAP 7 MIN
10 DL
15 SITUPS
10 OVER THE BAR BURPEES
MY SCORE = 114 REPS
STRENGTH
BACK SQUAT
7X3 @325
FAILED ON REP 2 OF SET 6 AND 7
SNATCH
145LBSX5X1
SNATCH PULL
185X3X3
SNATCH DEADLIFT
200X3X3
WOD2 (AT THIS POINT MY LEGS WERE TOAST)
1 MIN MAX GAMES STANDARD BOX JUMPS
1 MIN MAX THRUSTERS
4 MIN MAX ROW
MY SCORE = 130
AMRAP 7 MIN
10 DL
15 SITUPS
10 OVER THE BAR BURPEES
MY SCORE = 114 REPS
STRENGTH
BACK SQUAT
7X3 @325
FAILED ON REP 2 OF SET 6 AND 7
SNATCH
145LBSX5X1
SNATCH PULL
185X3X3
SNATCH DEADLIFT
200X3X3
WOD2 (AT THIS POINT MY LEGS WERE TOAST)
1 MIN MAX GAMES STANDARD BOX JUMPS
1 MIN MAX THRUSTERS
4 MIN MAX ROW
MY SCORE = 130
Saturday, October 15, 2011
MAX DAY
CLEAN AND JERK
185-205-225-235-245-255-260(CLEANED BUT FAILED ON JERK-NEW PR CLEAN)
SNATCH
135-145-155-165-175-185-190-195(F)
TEAM ROW RACE
250M SPRINTS X 5 (KEPT MYPER 500M UNDER 1:39 THE WHOLE ROW)
185-205-225-235-245-255-260(CLEANED BUT FAILED ON JERK-NEW PR CLEAN)
SNATCH
135-145-155-165-175-185-190-195(F)
TEAM ROW RACE
250M SPRINTS X 5 (KEPT MYPER 500M UNDER 1:39 THE WHOLE ROW)
Friday, October 14, 2011
STRENGTH/HERO WOD
STRENGTH
WORK UP TO HEAVY 5 REPS - BACK SQUATS
185-225-255-275-295-305-315-325(3)
3X5 - DEADLIFT ( EASY SETS - MOVE WEIGHT FAST)
225-275-315
WOD
"JACK"
AMRAP 20 MIN
10 PUSH PRESS - 115
10 KB SWINGS - 1.5POOD
10 BOX JUMPS - 24INCH
MY SCORE = 15+1
PREVIOUS PR WAS 13+10 SO HAPPY W THAT
WORK UP TO HEAVY 5 REPS - BACK SQUATS
185-225-255-275-295-305-315-325(3)
3X5 - DEADLIFT ( EASY SETS - MOVE WEIGHT FAST)
225-275-315
WOD
"JACK"
AMRAP 20 MIN
10 PUSH PRESS - 115
10 KB SWINGS - 1.5POOD
10 BOX JUMPS - 24INCH
MY SCORE = 15+1
PREVIOUS PR WAS 13+10 SO HAPPY W THAT
Thursday, October 13, 2011
STRENGTH/2 WODS/SPRINTS
STRENGTH
2 PULL CLEAN (PAUSE AT MID THIGH)
8X1
135-155-165-175-185-195-205-215-225-225
2 PULL SNATCH
135-145-155-165-165
WOD#1
7 ROUNDS
6 HANG SQUAT CLEANS (155)
5 HSPU
4 MUSCLE-UPS
MY TIME = 11:23
10 X100M SPRINTS - REST 30 SEC
WOD#2
1K ROW
THEN
50-40-30-20-10
DOUBLES
PUSHUPS
SITUPS
MY TIME = 14:19
2 PULL CLEAN (PAUSE AT MID THIGH)
8X1
135-155-165-175-185-195-205-215-225-225
2 PULL SNATCH
135-145-155-165-165
WOD#1
7 ROUNDS
6 HANG SQUAT CLEANS (155)
5 HSPU
4 MUSCLE-UPS
MY TIME = 11:23
10 X100M SPRINTS - REST 30 SEC
WOD#2
1K ROW
THEN
50-40-30-20-10
DOUBLES
PUSHUPS
SITUPS
MY TIME = 14:19
Wednesday, October 12, 2011
2 WODS
WORLD WIDE WOD
AMRAP 7 MIN
10 DL - 315
15 ABMAT SITUPS
10 OVER THE BAR BURPEES
MY SCORE = 3+13
WOD#2
AMRAP 12 MIN
3 POWER SNATCHES
3 OHS
3 PULLUPS
6 POWER SNATCHES
6 OHS
6 PULLUPS
9 POWER SNATCHES
9 OHS
9 PULLUPS
- KEEP GOING UNTIL 12 MINUTES IS UP
MY SCORE = I GOT 18+12 OR 201 REPS!
AMRAP 7 MIN
10 DL - 315
15 ABMAT SITUPS
10 OVER THE BAR BURPEES
MY SCORE = 3+13
WOD#2
AMRAP 12 MIN
3 POWER SNATCHES
3 OHS
3 PULLUPS
6 POWER SNATCHES
6 OHS
6 PULLUPS
9 POWER SNATCHES
9 OHS
9 PULLUPS
- KEEP GOING UNTIL 12 MINUTES IS UP
MY SCORE = I GOT 18+12 OR 201 REPS!
Tuesday, October 11, 2011
STRENGTH/WOD/TECHNIQUE
MUSCLE SNATCH - 1RM
95-105-115-125-135
POWER SNATCH HEAVY SINGLE
95-115-125-135-145-155-165
POWER CLEAN AND POWER JERK
135-145-155-165-175-185-205-215-225
WOD
"YOU CHALLENGE"
AMRAP 10 MINUTE
1 MUSCLE UP
10 WALKING LUNGES
15 DOUBLE UNDERS
MY ROUNDS = 19+8
6X300M ROW
RD1 - 1:01
RD2 - 1:01
RD3 - 1:00
RD4 - 1:00
RD5 - :59
RD6 - :58
3X25 - GHD SITUPS AND BACK EXTENSIONS
HANDSTAND WALK PRACTICE
- ABLE TO TURNAROUND SLOWLY ON A HANDSTAND WALK - FINALLY!
95-105-115-125-135
POWER SNATCH HEAVY SINGLE
95-115-125-135-145-155-165
POWER CLEAN AND POWER JERK
135-145-155-165-175-185-205-215-225
WOD
"YOU CHALLENGE"
AMRAP 10 MINUTE
1 MUSCLE UP
10 WALKING LUNGES
15 DOUBLE UNDERS
MY ROUNDS = 19+8
6X300M ROW
RD1 - 1:01
RD2 - 1:01
RD3 - 1:00
RD4 - 1:00
RD5 - :59
RD6 - :58
3X25 - GHD SITUPS AND BACK EXTENSIONS
HANDSTAND WALK PRACTICE
- ABLE TO TURNAROUND SLOWLY ON A HANDSTAND WALK - FINALLY!
Monday, October 10, 2011
STRENGTH/2 WODS
WORK UP TO HEAVY CLEAN AND JERK
135-155-165-175-185-205-215-225-235-245
WORK UP TO HEAVY SNATCH
135-135-145-155-165-175-185-195(F)
WOD 1
AGAIN FASTER
150 AIR SQUATS
2K ROW
150 AIR SQUATS
MY TIME = 14:57
Untitled from Mike Abgarian on Vimeo.
WORK UP TO HEAVY TRIPLES BACK SQUAT
225-275-295-315-335-335-335(2)
WOD 2
"NATE"
AMRAP 20
2 MUSCLE UPS
4 HSPU
8 KB SWINGS
MY SCORE = 19+2
135-155-165-175-185-205-215-225-235-245
WORK UP TO HEAVY SNATCH
135-135-145-155-165-175-185-195(F)
WOD 1
AGAIN FASTER
150 AIR SQUATS
2K ROW
150 AIR SQUATS
MY TIME = 14:57
Untitled from Mike Abgarian on Vimeo.
WORK UP TO HEAVY TRIPLES BACK SQUAT
225-275-295-315-335-335-335(2)
WOD 2
"NATE"
AMRAP 20
2 MUSCLE UPS
4 HSPU
8 KB SWINGS
MY SCORE = 19+2
Saturday, October 8, 2011
STRENGTH/WOD
SHOULDER PRESS
FROM THE FRONT X 2 - 95-115-125-135-145-155-165
FROM THE BACK X 1 - 95-95-105-105-115-115-135
TABATA WOD
TABATA DOUBLE UNDERS = 38
TABATA ROW = 8
TABATA ABMAT SITUPS = 15
FROM THE FRONT X 2 - 95-115-125-135-145-155-165
FROM THE BACK X 1 - 95-95-105-105-115-115-135
TABATA WOD
TABATA DOUBLE UNDERS = 38
TABATA ROW = 8
TABATA ABMAT SITUPS = 15
Friday, October 7, 2011
STRENGTH/WOD
AM
3K ROW = 11:35
CLEAN AND JERK - 135,155,165,175,185,205X5X1
SNATCH - 135,135,135,135,135,155X5X1
PM
5X3 - FRONT SQUAT - 5X3 @275LBS
WOD
10-9-8-7-6-5-4-3-2-1
OHS - 155
35 DOUBLE UNDERS
MY TIME = 10:30 - WENT UNBROKEN
3K ROW = 11:35
CLEAN AND JERK - 135,155,165,175,185,205X5X1
SNATCH - 135,135,135,135,135,155X5X1
PM
5X3 - FRONT SQUAT - 5X3 @275LBS
WOD
10-9-8-7-6-5-4-3-2-1
OHS - 155
35 DOUBLE UNDERS
MY TIME = 10:30 - WENT UNBROKEN
Thursday, October 6, 2011
WOD
"DECK OF CARDS"
CLUBS = RING DIPS
DIAMONDS = PULLUPS
HEARTS = T2B
SPADES = BURPEES
MY TIME = 20:13
CLUBS = RING DIPS
DIAMONDS = PULLUPS
HEARTS = T2B
SPADES = BURPEES
MY TIME = 20:13
Wednesday, October 5, 2011
STRENGTH/WOD
CLEAN AND JERK
135-155-165-175-185-205-215-225-235-245
THEN
3X1 - @205LBS
SNATCH
135-145-155-165-175-185-195X2(F)
THEN
3X1@155
SNATCH PULLS - 2RM
195- 205- 215 - 225 - 235
WOD
BUY IN
500M ROW
THEN
10-9-8-7-6-5-4-3-2-1
WALL CLIMBS
HANG CLEANS(155)
100-90-80-70-60-50-40-30-20-10
DOUBLE UNDERS
CASHOUT
750M ROW
MY TIME = 33:01
135-155-165-175-185-205-215-225-235-245
THEN
3X1 - @205LBS
SNATCH
135-145-155-165-175-185-195X2(F)
THEN
3X1@155
SNATCH PULLS - 2RM
195- 205- 215 - 225 - 235
WOD
BUY IN
500M ROW
THEN
10-9-8-7-6-5-4-3-2-1
WALL CLIMBS
HANG CLEANS(155)
100-90-80-70-60-50-40-30-20-10
DOUBLE UNDERS
CASHOUT
750M ROW
MY TIME = 33:01
Tuesday, October 4, 2011
RUN/STRENGTH/WOD
1.97 MILE RUN - 11:43
STRENGTH
STRENGTH
Muscle snatch 1-1-1-1-1 reps - 105-115-125-135-145-155(f)
Power snatch 3-3-3-3-3 reps - 125-135-145-155-165
Snatch 5-5-5-5-5 reps - 135 - 145 - 155- 165(f) x4 - 165(f) x4
Power snatch 3-3-3-3-3 reps - 125-135-145-155-165
Snatch 5-5-5-5-5 reps - 135 - 145 - 155- 165(f) x4 - 165(f) x4
WOD
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
My score = 6:29
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
My score = 6:29
Monday, October 3, 2011
WOD/STRENGTH/2 MIN
- EXCUSES EXCUSES
1. 5 HOURS OF FLYING
2. 2 HOUR DRIVE TO LONG ISLAND
3. UP AT 4AM TO FLY
4. ATE LIKE SHIT AND DRINK LIGHTLY 3 DAYS STRAIGHT
WOD
AGAIN FASTER WOD 1
150 AIR SQUATS
2K ROW
150 AIR SQUATS
MY TIME = 15:01
- FELT HORRID ABOUT 50 SQUATS IN !
STRENGTH
10X1 - POWER CLEANS ALL AT 225
FAILED ON #3 AND #8 - LEGS WERE SHOT
2 MIN DOUBLE UNDER CHALLENGE
218
2 MIN GAMES STANDARD KB SWINGS
51
2 MIN T2B
47
1. 5 HOURS OF FLYING
2. 2 HOUR DRIVE TO LONG ISLAND
3. UP AT 4AM TO FLY
4. ATE LIKE SHIT AND DRINK LIGHTLY 3 DAYS STRAIGHT
WOD
AGAIN FASTER WOD 1
150 AIR SQUATS
2K ROW
150 AIR SQUATS
MY TIME = 15:01
- FELT HORRID ABOUT 50 SQUATS IN !
STRENGTH
10X1 - POWER CLEANS ALL AT 225
FAILED ON #3 AND #8 - LEGS WERE SHOT
2 MIN DOUBLE UNDER CHALLENGE
218
2 MIN GAMES STANDARD KB SWINGS
51
2 MIN T2B
47
Sunday, October 2, 2011
Saturday, October 1, 2011
WOD @ CF HILTON HEAD
AMRAP 8 MIN
5 CLEAN AND JERKS -155LBS
12 WALL BALLS
MY SCORE - 5+4
THEN
5 SUICIDES W 3 BURPEES AFTER EACH
5 CLEAN AND JERKS -155LBS
12 WALL BALLS
MY SCORE - 5+4
THEN
5 SUICIDES W 3 BURPEES AFTER EACH
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