WOD - WEDNESDAY, SEPTEMBER 26TH 2012

PM SESSION
3 ROUNDS
10 FRONT SQUATS - 225#
10 BURPEES OVER THE BAR

MY TIME = 5:28

A. CLEAN BELOW THE KNEE
90%X3X3, 95%X1X3 (230, 245)

B. FIND 5RM SOTTS PRESS
45-55-65-75-85-95X2
THEN:3X5 @ 90% DID IT WITH 70#

- DOING SOME STRENGTH TODAY AND TOMORROW.  COMPETING THIS WEEKEND SO GONNA GO A LITTLE LIGHTER TOMORROW AND TAKE OFF FRIDAY!

WOD - TUESDAY, SEPTEMBER 25TH 2012

AM STRENGTH

WARM-UP
3 ROUNDS
250M ROW
50FT HS WALK
5 REBOUNDED BOX JUMPS (33')
5 GAMES STANDARD BOX JUMPS (33' REBOUNDED)

A. CLEAN PULLS @ 315# 3X5
B. ROMANIAN DEADLIFT @245# (WENT LIGHT BACK KIND OF TIGHT TODAY)
WOD
5 ROUNDS EACH FOR TIME
1 SUICIDE
10 BURPEES
10 C2B PULLUPS
RD 1 = 1:01
RD 2 = 1:01
RD 3 = 1:03
RD 4 = 1:02
RD 5 = :58

MIDDAY SESSION
7 ROUNDS
3 FORWARD ROLLS
5 WALL CLIMBS
7 T2B
9 30' BOX JUMPS

MY TIME = 8:58

PM SESSION

A. FIND 3 RM SNATCH BELOW THE KNEE
135-155-175-185-195(NEW PR)-205X1(LOST GRIP THINK I CAN HIT THIS!)

WOD W A TEAM FOLLOW THE LEADER
7 ROPE CLIMBS
6 POWER CLEANS (185)
5 0 DOUBLES
2X50FT YOLK WALK W/ 180# + YOLK
3 ROPE CLIMBS
2 POWER CLEANS (225)
100 DOUBLES
2X50FT YOLD WALK
- NO IDEA TIME

WOD - MONDAY, SEPTEMBER 24TH 2012

AM STRENGTH

WARM-UP
800M RUN
20 SNATCH BALANCE (95#)
20 GHD SITUPS
10 PARALLETE TO HSPU - FREE STANDING
30 TRIPLE UNDERS

A. FIND 3RM CLEAN BELOW THE KNEE
135-155-185-205-225-235-245-250-255(NEW PR) - 260X2
THEN: 3X3 @ 230# (90%)

B. FIND 5RM PUSH JERK
135-155-185-205-215-225(NEW PR) - 230X3)
THEN: 3X5 @ 205# (90%)

C. FIND 5RM PUSH PRESS
205-215-225-235(NEW PR)
THEN: 3X5 @ 210 (90%)

D. 3X500M ROW (TRIED TO KEEP SAME PACE = HUGE FAILURE!)
SET 1 = 1:36
SET 2 = 1:39
SET 3 = 1:44

PM STRENGTH

A. FIND 5RM BACK SQUAT
225-275-315-335-345-355-365 (NEW PR)
THEN: 3X5@ 325 (90%)

B. WITH A TEAM OF 3 COMPLETE:
AMRAP 5 MIN MAX 20M PROWLER PUSHES W/360+ SLED WEIGHT = 16 REPS
AMRAP 5 MIN MUSCLEUPS 1 PERSON WORKS AT A TIME = 80 REPS
AMRAP 5 MIN WALLBALLS = 167 REPS
15 ROPE CLIMBS FOR TIME = 2:40

WOD - SATURDAY, SEPTEMBER 22ND 2012

STRENGTH

A. 15 MIN TO FIND 1RM SNATCH
135-155-175-185-195-205-210-215(F)-215-220(F)-220(NEW PR!!!!) - 225#(F GOT UNDER JUST MISSED FORWARD)

B. 15 MIN TO FIND 1RM CLEAN AND JERK
215-225-245-265-275-280(NEW PR!!!)-285(CLEANED IT(NEW PR!!!!!) MISSED JERK)

THEN W A 40 MIN RUNNING CLOCK COMPLETE

WOD 1 

MIN 1 - 10

1:30 OF 50FT SHUTTLE RUNS

4 MIN DOUBLES

1:30 OF 50FT SHUTTLE RUNS

REST 3 MIN

RD1 RUN = 21

DOUBLES = 277

RD 2 RUN = 21

WOD 2

MINUTES 10-20

COMPLETE AS MUCH AS YOU CAN

4 ROUNDS

3 ROPE CLIMBS

30 HAND RELEASE PUSHUPS

15 GHD SITUPS

MY SCORE = 3+23

WOD 3

MIN 20-30

3 SET ME FRONT SQUATS (225)

3 SETS ME PULLUPS

- ALTERNATE MOVEMENTS

FRONT SQUATS - 6-6-6

PULLUPS - 31-28-25

WOD 4 

MIN 30-40

3 ROUNDS - OR COMPLETE AS MUCH AS YOU CAN

400M RUN (CALI PLACE S.)

15 PUSH PRESS (135)

MY SCORE = 2+ RUN

- THIS WAS ONE OF THE WORST THINGS I HAVE EVER DONE.  COULD NOT CATCH MY BREATH.  THE FRONT SQUATS WERE KILLER AND BEFORE THAT THE GHDS GAVE YOUR BREATH NO TIME FOR RECOVERY.  OVERALL AWESOME THOUGH GREAT DAY!

WOD - FRIDAY, SEPTEMBER 21ST 2012

LURONG CHALLENGE
5 ROUNDS
20 BURPEES
20 KB SWINGS- 53#

MY TIME = 8:28

- NO STRENGTH TODAY.  BIG DAY OF SNATCHING AND CLEANING TOMORROW.

WOD - THURSDAY, SEPTEMBER 20TH 2012

AM STRENGTH

WARM-UP
20 RING HSPU
20 WEIGHTED PULLUPS W/25# VEST STRICT

A. SNATCH BELOW THE KNEE
(90%X3X3, 95%X1X3)
170# - 170# - 170# - 180#

B. SNATCH PULLS
3X5 @ 245#

C. SNATCH DEADLIFTS
3X5 @ 275

PM SESSION

500M RUN
50 WALLBALLS (20/14)
400M RUN
40 WALLBALLS
300M RUN
30 WALLBALLS
200M RUN
20 WALLBALLS
100M RUN
10 WALLBALLS

MY TIME = 14:48

WOD - WEDNESDAY, SEPTEMBER 19TH 2012

AM STRENGTH

WARM-UP
2 ROUNDS
400M RUN
20 WALLBALLS
HS WALK 50FT

A. CLEAN BELOW THE KNEE - 4X3 (90%X3X3, 95%X1X3)
225#, 225#, 225#, 235#

B. FIND 5RM FRONT SQUAT
275#-295#-305# (PR)-310(GOT 4 REPS)
THEN: 3X5 @275#

C. FIND 5RM SNATCH BALANCE
135#-155#-185#-195#(PR)-205#(PR)-210(PR)
THEN: 3X5@ 190# - MISSED MY 5TH REP ON THE 2ND RD.

PM STRENGTH

A. PUSH PRESS - 3X5 @ 90%
205# - DID MY 2ND SET @ 220 FOR SOME REASON I THOUGHT THAT WAS MY 90%.

B. "RANDY"
75 POWER SNATCHES @ 75#
MY TIME = 3:57

WOD - TUESDAY, SEPTEMBER 18TH 2012

AM STRENGTH

A. FIND 3RM SNATCH BELOW THE KNEE
135#, 155#, 165#, 175#, 185#, 190#(5#PR), 195# (GOT 1 AND CAUGHT THE 2ND JUST MISSED)
THEN: 3X3@ 170# (90%)

B. CLEAN PULLS AT 300# - 4X5

C. FIND 5RM RDL
275#, 285#, 300#, 305# (NEW PR) 315#(F GOT 2 REPS)
THEN: 4X5 @ 275# (90%)


PM SESSION
5 ROUNDS
20 CAL ROW
7 MUSCLE-UPS
5 POWER CLEAN AND JERKS 185#

REST 1:1 RATIO

RD 1 - 3:00
RD 2 - 3:20
RD 3 - 3:30
RD 4 - 3:28
RD 5 - 3:23

- AWFUL PERFORMANCE - WAS DEF STRUGGLING AND FELT FATIGUED THIS AFTERNOON.  DAY 2 OF THIS LURON CHALLENGE, COUPLED WITH THE AM STRENGTH AND YESTERDAYS DOUBLE METCON FELT TIRED.

WOD - MONDAY, SEPTEMBER 17TH 2012

AM STRENGTH

WARM-UP
400M RUN
20 WALLBALLS
STRETCH

A. FIND 3RM SQUAT CLEAN FROM BELOW THE KNEES
(135#, 155#, 185#, 205#, 215#, 225#, 235#, 245#, 255#(FX2), 250# (5#PR)
THEN: 3X3@ 225# (90%)

B. FIND 5RM BACK SQUAT
(275#, 295#, 315#, 335#, 345, 360#(5#PR)
THEN: 3X5 @325# (90%)

C. FIND 5RM PUSH JERK
(135#, 155#, 185#, 205#, 215#, 225(F GOT 3 REPS)
THEN: 3X5 @ 190# (90%)

WOD
CMC PIT
1:30 ON - 30 SEC OFF
THRUSTERS (75#)
BOX JUMPS (20)
KB SWINGS (45#)
BURPEES

MY SCORE = 209 REPS

PM SESSION

A. FIND 5RM PUSH PRESS
(135#, 185#, 205#, 215#, 225#, 230# (5#PR)
THEN: 3X5 @ 205# (90%)

WOD
"CHRISTINE"
3 ROUNDS
500M ROW
12 BW DEADLIFTS (WEIGHED 152 THIS MORNING WENT W 155#)
21 BOX JUMPS GAMES STANDARD (24)

MY TIME = 9:32

WOD - SATURDAY, SEPTEMBER 15TH 2012

STRENGTH

A. 20 SETS TO FIND MAX SNATCH

135-140-145-150-155-160-165-170-175-180-185-190-195-200-205-210-215(F)-215-220(F)-220(F)

B. 15 SETS TO FIND MAX CLEAN AND JERK

215-220-225-230-235-240-245-250-255-260-265-270-275(F)-275

WOD

95# TNG POWER SNATCH X 5

5 HSPU

105# TNG POWER SNATCH X5

5 HSPU

115# TNG POWER SNATCH X 5

5 HSPU

125# TNG POWER SNATCH X 5

5 HSPU

135#  TNG POWER SNATCH X 5

5 HSPU

145# TNG POWER SNATCH X 5

5 HSPU

* ALL HSPU WERE STRICT

WOD - THURSDAY, SEPTEMBER 13TH 2012

AM STRENGTH

WARM-UP
3 ROUNDS
10 C2B PULLUPS
10 BACK EXTENSIONS
30FT HS WALK

A. SNATCH BELOW THE KNEE
(165#,165#,165#,175#) (90%X3X3, 95%X1X3)

B. SNATCH PULLS - 3X5@235#

C. SNATCH DL - 3X5 @265#

PM SESSION

"NASTY GIRLS"
3 ROUNDS
50 AIR SQUATS
7 MUSCLEUPS
10 HANG CLEANS (135#)

MY TIME = 5:10

- WENT UNBROKEN.  SQUATS WERE KIND OF SLOW AROUND RD 2 AND 3 FROM THE VOLUME THE LAST FEW DAYS.

WOD - WEDNESDAY, SEPTEMBER 12TH 2012

AM SESSION

WARM-UP
1 MIN DOUBLES = 126
20 RING HSPU (11,4,2,2,1)
20 - 1 ARM KB SNATCHES (53#)

A. CLEAN FROM BELOW THE KNEE - 4X3(90%x3, 95%x1)
(225#,225#,225#,235#)

B. FRONT SQUAT - FIND 5RM
275-290-300-310(F GOT 3 REPS)
THEN: 3X5 @ 275# (90%)

C. SNATCH BALANCE - FIND 5RM
165-185-205(F GOT 4 REPS)
THEN: 3X5 @ 165# (90%)

D. PLATE LOADED PUSHUPS
3X5 W/160# ON MY BACK
D1. 3 BOX JUMPS - NO REBOUND - NO STEP - 40 INCHES

PM SESSION

A. EMOM 14 MIN
EVEN MIN = 7 STRICT RING DIPS W/25# VEST
ODD MIN = 10 KB SWINGS (70#)

B. 6 ROUNDS EACH FOR TIME
150M ROW SPRINT
12 GHD SITUPS
- BREAK WHILE PARTNER GOES.
EACH ROW TOOK ME :26

WOD - TUESDAY, SEPTEMBER 11TH 2012

AM SESSION

WARM-UP
2 ROUNDS
4 SNATCH BALANCE - 75#
6 BOX JUMPS - 30INC
8 PISTOLS

A. SNATCH BELOW KNEE - FIND 3RM = 185#
135#, 155#, 165#, 175#, 185#, 190X1
THEN: 3X3 @ 165#

B. CLEAN PULLS
315X5 (HEAVY WASNT PULLING BARELY AT ALL)
295X5X1

C. ROMANIAN DEADLIFT - FIND 5RM = 300#
THEN: 3X5 @265#

WOD
"AMANDA"
9-7-5
MUSCLE-UPS
SQUAT SNATCH (135)

MY TIME = 4:06 (:25 SEC PR!)

- HAD SUB 4 BUT FAILED MY LAST REP LIKE A DUMMY.

PM SESSION
9/11 - THROWDOWN WOD

BUY IN CASH OUT - 2K ROW
11 BOX JUMPS (36')
11 THRUSTERS (125#)  (DEATHS @ PENTAGON)
11 BURPEE CHEST TO BAR PULL-UPS
11 POWER CLEAN (175#) (AA FLIGHT #175 (SOUTH TOWER))
11 HAND STAND PUSH UPS
11 KB SWINGS (2 POOD/1.5 POOD)
11 TOES TO BAR
11 DL (175#) (FLIGHT 77 AND FLIGHT 93)
11 PUSH JERKS (125#) (NUMBER OF FLOORS IN EACH TOWER)

MY TIME = 23:39 - (1:19 PR)

WOD - TUESDAY, SEPTEMBER 10TH 2012

AM SESSION

A. CLEAN BELOW THE KNEE - FIND 3RM = 245# (GOT 1 @255#)
THEN: 3X3@90% - 220#

B. BACK SQUAT FIND 5RM = 355# (GOT 3 @365#)
THEN: 3X5@90% - 320#

C. SPLIT JERK FIND 5RM = 215# (GOT 4 @225#)
THEN: 3X5@90% - 195#

PM SESSION

A. PUSH PRESS - FIND 5RM = 225# (RAN OUT OF TIME THINK I CAN GET 235?)
THEN:3X5@205#

WOD#1
AMRAP 4 MIN
2 THRUSTERS - 135#
6 POWER CLEANS - 135#
12 PULLUPS

MY SCORE = 4+5

WOD#2
AMRAP 8 MIN
20 KB SWINGS - 53#
30 WALKING LUNGES
40 DOUBLES

MY SCORE = 4+21

WOD - SATURDAY, SEPTEMBER 8TH 2012

AM SESSION
- THE WEIGHTS THAT CHALLENGED ME 3 WEEKS AGO FEEL LIGHT WHICH IS AWESOME.  STILL HAVENT PR'D IN A FEW WEEKS BUT FEEL SOME BIG ONES COMING!

A. 20 ATTEMPTS TO WORK UP TO MAX SNATCH
135-140-145-150-155-160-165-170-175-180-185-190-195-200-205-210(F,F,F,F), 205

B. 15 ATTEMPTS TO WORK UP TO MAX CLEAN AND JERK
205-210-215-220-225-230-235-240-245-250-255-260-265-270(F-F-F)

C. WOD
20M SLED PUSH - 315#
250M ROW SPRINT
.3M BIKE SPRINT
20 C2B PULLUPS
20 GHD SITUPS
20 WALLBALLS
5 MUSCLE-UPS
2 ROPE CLIMBS

MY TIME = 6:11

WOD - FRIDAY, SEPTEMBER 8TH 2012

AM STRENGTH

A. SNATCH GRIP DL
3X10 @225#

B. HIGH HANG SNATCH W SHOULDERS BEHIND THE BAR AND NO HINGING
5X5@135#

C. SHRUGS 3X10 @325#
C1. SPLIT JERKS 10X1 @195# - HOLD SPLIT FOR 3 SEC WORK ON SPEED.

WOD#1
4 ROUNDS W PARTNER
THERE AND BACK 50FT YOLK WALK W /140#
MAX ROPE CLIMBS

OUR SCORE = 18 ROPE CLIMBS

WOD#2
5 ROUNDS  EACH A ALL OUT SPRINT
1 SUICIDE
5 BOX JUMPS - 30'
5 BURPEES

RD1 = :34
RD2 = :33
RD3 = :34
RD4 = :35
RD5 = :34

WOD - WEDNESDAY, SEPTEMBER 5TH 2012

AM STRENGTH

A. BACK SQUAT - 3X10 @ 250#, 260#, 270# (75%, 80%, 85% OF 335#)

B. HIGH HANG CLEAN W/ SHOULDERS BEHIND THE BAR NO HINGING
5X5@190#

C. PUSH PRESS - 3X10 @150#, 160#, 170# (75%, 80%, 85% OF 200#)

D. WOD
100 AIR SQUATS
50 CLAPPING PUSHUPS
40 PULLUPS
30 PISTOLS
20 HSPU
10 MUSCLE-UPS

MY TIME = 9:08

PM WOD

500M ROW
THEN:
5 ROUNDS
10 BURPEES
10 BOX JUMPS - 24"
10 T2B
THEN:
500M ROW

MY TIME = 10:04
* MADE A PERSONAL GOAL TO DO A PRETTY FAST 500M AND KEEP AROUND THAT PACE FOR THE 2ND 500, WAS AT ABOUT 1:48 AVERAGE.

WOD - TUESDAY, SEPTEMBER 4TH 2012

AM STRENGTH

A. FIND 10RM DEADLIFT = 355# (PR) FELT STRONG HAD A LTTLE ROOM I THINK
THEN 3X10 - 320(90%)

B. FIND 5RM HIGH HANG SNATCH W SHOULDERS BEHIND BAR = 145#(PR)
THEN 5X5 @ 135(90%)

C. SHRUGS - 3X10 @315#

WOD
D. 3 ROUNDS W 5 MIN BREAK IN BETWEEN W 25# VEST
ME C2B PULLUPS
15 BURPEES
10 GHD SITUPS

RD 1 = 16 C2B PULLUPS
RD 2 = 15 C2B PULLUPS
RD 3 = 17 C2B PULLUPS

PM WOD

A. 3 ROUNDS
300M ISH RUN
21 POWER SNATCHES - 95#
12 WALLBALLS

MY TIME = 10:21
- MY BACK WAS WRECKED FROM THE DL.

WOD - MONDAY, SEPTEMBER 3RD 2012

AM STRENGTH

A. FIND 5RM HIGH HANG POWER CLEAN - SHOULDERS BEHIND BAR
THEN: 5X5 @90%

TRIED -  215X4
5RM =  205
5X5@185#

B. FIND 10RM BACK SQUAT = 335# (10#PR)
THEN 3X10 @ 300(90%) -

C. FIND 10RM PUSH PRESS = 200# (5#PR)
THEN 3X10 @ 180(90%)

D. 2 SETS OF:
10 PLYO PUSHUPS TO 45# PLATE
10 - 1-ARM DB PRESS W 70# DB
10 MEDBALL THROWS TO PARTNER STANDING ABOVE YOU
10 - 1 ARM PRESS W 70# DB
10 PLYO PUSHUPS TO 45# PLATE

PM SESSION

A. 3 ROUNDS W/12# VEST
3 SQUAT CLEANS - 225#
250M ROW
10 KB SWINGS (79#)
5 MUSCLE-UPS

MY TIME = 10:44

- MUSCLEUPS WERE HARD AFTER THIS MORNINGS SESSION. ONLY ABLE TO DO 1 AT A TIME.

REST 6 MIN

B. 5 ROUNDS EACH FOR TIM
3 TNG POWER CLEANS - 185#
10M HS WALK
30M SHUTTLE RUN W 10M TURNAROUNDS

- 1 MIN REST IN BETWEEN ROUNDS.

RD1 - :51 - FELL 2X ON MY HS WALK
RD2 - :46 - UNBROKEN BUT SLOW WALK
RD3 - :39 - GOOD SPEED UNBROKEN
RD4 - :38 - QUICK UNBROKEN
RD5 - :41 - 3RD CLEAN SLIPPED OUT OF MY HANDS AS I LOST MY HOOK - UNBROKEN HS WALK

WOD - SATURDAY, SEPTEMBER 1ST 2012

AM STRENGTH

A. 20 SETS OF SNATCHES
135-140-145-150-155-160-165-170-175-180-185-190-195-200-205-210-215(FX4)

B. 15 SETS OF CLEAN AND JERKS
185-205-215-225-235-240-245-250-255-260-265-270-275(FX3)
- WAS ABLE TO CLEAN BUT FAILED ON THE JERK)

C. 12 MIN TO FIND 3RM FRONT SQUAT
275-295-320(F)
- CALLED IT A DAY LEGS WERE SMOKED.