WOD - WEDNESDAY, OCTOBER 17TH 2012

A. FIND 1RM HI HANG SNATCH + HANG SNATCH
THEN: 3X1 @90%
1RM = 190# FAILED AT 195 AND THEN 3X1 @ 170#


B. 20 MIN TO FIND 1RM SPLIT JERK

205-225-235-245-265-275-285-290(PR)-295/300 WASNT SURE IF I HAD 2.5 ON WHEN I CLEANED UP ALSO HAD AN UNEVEN 5# MORE ON EACH SIDE SO LOST COUNT OF WEIGHT LIKE AN IDIOT.  SO I MIGHT HAVE GOT 295 BUT DEF FAILED AT EITHER 295 OR 300

C. 100 KB SWINGS
50 T2B
* EMOM = 5 BURPEES

D.
TABATA ROW 9 ROUNDS - 1028 METERS
TABATA WALLBALLS - 10 REPS PER ROUNDS

WOD - TUESDAY, OCTOBER 16TH 2012

AM STRENGTH

A. EVERY 2 MINUTES - 1SQUAT CLEAN INCREASING WEIGHT
205-215-225-235-245-255-265-275-285(F)-285(F)

B. 6X2 FRONT SQUATS @ 260#

C. 3 SETS EACH FOR TIME
400M RUN
50 DOUBLES
25 GHD SITUPS
3 MIN REST

RD 1 = 2:47
RD 2 = 2:45
RD 3 = 3:02

PM WEAKNESS

A. 
3 ROUNDS
50FT HS WALK
15 SOTTS PRESS - 45#
50FT HS WALK
20 SEC L SIT HOLD

MY SCORE = 11:08

B. TEAM WOD
7-5-3 - FOLLOW THE LEADER
MUSCLE-UPS
BOX JUMPS
12 FT OVER THE BALL SHOULDER THROW W 20#

- WE LOST!

WOD - MONDAY, OCTOBER 15TH 2012

AM SESSION

A. 7 SETS - SQUAT SNATCH 1.1.1 - REST 10 SEC AND 2 MIN AFTER EACH SET
155-165-175-185-195-200-205

B. SNATCH GRIP DEADLIFT TO KNEE - 5X4 - ALL DONE AT 245#

B1. SNATCH GRIP PUSH PRESS - 5X3
205-215-225-235-245

C. 2 MIN ON - 1 MIN OFF FOR 5 ROUNDS
5 HSPU
5 T2B
5 RING DIPS

RD 1 = 4+8
RD 2 = 4+4
RD 3 = 3+11
RD 4 - 3+8
RD 5 - 3+3

PM WEAKNESS SESSION
 3 ROUNDS
500M ROW
25 WALLBALLS (20/14) - UNBROKEN

MY TIME = 11:38

WOD - SATURDAY, OCTOBER 13TH 2012

A. FIND 3RM TNG SQUAT SNATCH
95-115-135-155-175-185-195(PR)-205(F)

B. FIND 1RM - 3 POS CLEAN + 1 PUSH JERK
185-205-215-225-235-245-255

C. 
AMRAP 5 MIN
50FT HS WALK
10 BURPEE BOX JUMPS (30')

MY SCORE = 3 ROUNDS

- REST 3 MIN

AMRAP 5 MIN
10 OHS - 135
25 DOUBLES

MY SCORE = 4+5

- REST 3 MIN

AMRAP 5 MIN
20 WALLBALLS
2 ROPE CLIMBS

MY SCORE = 3 + 8

- REST 3 MIN

AMRAP 5 MIN
10 HSPU
5 MANMAKERS - 45#

MY SCORE = 2+3

WOD - FRIDAY, OCTOBER 12TH 2012

A. 5 SETS
SNATCH BALANCE
OHS

215 - 225 - 235 - 245(F) - 245 - 255(NEW PR)

B. 6 SETS
CLOSE GRIP BENCH
215X5
225X3
235X2
225X4
235X3
255X1

C. SUPERSET
15 GHD SITUPS
10 KBS - 79#

D. 30 SQUAT CLEANS @ 205#
30 BURPEES

MY TIME = 7:33

WOD - WEDNESDAY, OCTOBER 10TH 2012

A. FIND 1RM
 POWER SNATCH
HANG SQUAT SNATCH
OHS
95-115-135-145-155-165-175-185-190-195(F) - TRIED AND HIT A HANG SNATCH

B. 5 ROUNDS
400M RUN
10 DL - 315
20 C2B PULLUPS
400 RUN

RD 1 - 5:38
RD 2 - 5:35
RD 3 - 5:24
RD 4 - 5:32
RD 5 - 5:14

WOD - TUESDAY, OCTOBER 9TH 2012

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Double-Unders x 40-50 reps

Toes to Bar x 10 reps

- ALL DONE UNBROKEN

B.

Five sets of:

In 30 seconds or less, perform

Clean & Jerk x 3 reps

(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)

Rest 3-4 minutes between sets

225#-230#-235#-240#-245#

C.

Back Squat

* Set 1 – 5 reps @ 75% - 305#

* Set 2 – 3 reps @ 85% - 345#

* Set 3 – 1 rep @ 90% - 370#

* Sets 4-7 – 4 reps @ 85-90% - 345#

Rest 2-3 minutes between sets.

D

For time:

100 RING Dips

MY SCORE = 3:52

E. 

FOR TIME:

800M RUN - 50 WALLBALLS - 400M RUN - 25 WALLBALLS

MY TIME = 8:54

WOD - MONDAY, OCTOBER 8TH 2012

A.

Eight sets of:

Snatch x 1.1 reps

(rest 10 seconds between singles)

Rest 2-3 minutes

MY SCORES = 

165#-175#-185#-190#-195#-200#-205#-210#

B.

Five sets of:

3 STOP SNATCH - SNATCH HI PULL - HANG SNATCH

155#-165#-175#-185#-195#(F ON THE HANG)

GHD Sit-Ups x 15 reps

Rest 60-90 seconds

C. 

3 SETS

1 SNATCH PULL @ 245#

1 SNATCH DL @ 245#

D.

“Jackie”

For time:

Row 1000 Meters

50 Barbell Thrusters (45 lbs)

30 Pull-Ups

MY TIME = 6:03

WOD - THURSDAY, OCTOBER 4TH 2012

AM SESSION
A. 2 CLEANS EMOM FOR 12 MIN @235#

B. BACK SQUATS
5 REPS @ 305#
3 REPS @ 345#
1 REP @ 365
3 SETS OF 5 @ 345#

C. FOUR SETS FOR TIME OF 350M ROW W/ 60 SEC BREAK

ROW 1 = 1:04
ROW 2 = 1:09
ROW 3 = 1:10
ROW 4 = 1:11

* I SUCK AND HATE  ROWING!

WOD - WEDNESDAY, OCTOBER 3RD 2012

AM STRENGTH

WARM-UP
3 ROUNDS
6 MUSCLEUPS
20 GHD SITUPS

A. 10X1 - VERTICAL CLEAN
195-205-215-225-230-235-240-245-250-255(F)

B. 15 MIN TO FIND 1RM SPLIT JERK
135-185-205-225-245-265-275-280-290(FX2)

C. AMRAP 12 MIN
10 HSPU
15 WALLBALLS
25 KB SWINGS (53#)

MY SCORE = 4+36

THEN RIGHT AFTER

D. 60 PULLUPS FOR TIME

MY SCORE = 1:21

PM SESSION
A. 5 MIN DOUBLE UNDERS EVERY MESS UP = 3 BURPEES
MY SCORE = 433 REPS

B. 3 ROUNDS
100FT WALKING LUNGES
20M HS WALK
50 KB SWINGS (53#)

MY SCORE = 11:58

TUESDAY, OCTOBER 2ND 2012

STRENGTH

A. 3 POS SNATCH X 6
175 - 180 - 185 - 190 - 195 - 200 (GOT POS 1 AND 2 FAILED ON MY HANG)

B. FRONT SQUAT CLUSTER - 1+1/4 REPS CLUSTER 2.2.2 X 4 REST 30 SEC
275 - 285 - 295 - 300 (FAILED ON MY 3RD CLUSTER AT 300#)

C. MUSCLEUPS X2X5

D. RING HSPU X2X8

- BOTH C + D WERE UNBROKEN

WOD W BWI HOPPER TEAM LATER IN THE NIGHT!

FRI - SAT - SUN - MON

TOOK OFF FRIDAY AND MONDAY
SATURDAY AND SUNDAY COMPETED IN TEAM SUPERFIT DC.

EVENT 1
1:30 ON - :15 OFF
1. CARGO NET BUY IN
MAX DOUBLES - 146 DOUBLES = 2ND PLACE
2. 9 FTISH WALL CLIMBS - 11 REPS = 5TH PLACE
3. TIRE FLIPS - 11 REPS = 11TH PLACE
4. POWER SNATCHES (155#) - 19 REPS = 2ND PLACE

OVERALL = 1ST PLACE IN EVENT 1

EVENT 2
6 MIN AMRAP
165# SQUAT CLEAN THRUSTERS
70 REPS = 1ST PLACE

EVENT 3
AMRAP 9 MIN
1K ROW
400M MED BALL RUN
REMAINING TIME MAX METERS ROWED
977M = 3RD PLACE

EVENT 4
AMRAP 12 MIN
10 C2B PULLUPS
10 LATERAL HAND RELEASE BURPEES
15 FRONT SQUATS (75#)

414 REPS = 1ST PLACE

EVENT 5 FINALS
800M RUN
30 HSPU
35 DL - 315#
40 T2B
45 WALLBALLS
REMAINING TIME - DB SPLIT SNATCH TO LUNGE
137 REPS = 1ST PLACE!

- WE WON TEAM SUPERFIT DC!