WOD - FRIDAY, JUNE 29TH 2012

AM STRENGTH


A. 10X1 - SPLIT JERK
205-215-225-245-265-275(F)-275(F)-285(F)-285(F)-285(F)

B. 10X2 BANDED DEADLIFT
245# - W A BLUE BAND

B1. 5X5 SHOULDER PRESS
ALL SETS AT 145#

C. KING KONG(AKA IM A WIMP AND CANT DO THE WEIGHT)
3 ROUNDS
1 DL (405)
2 MUSCLE-UPS
3 SQUAT CLEANS - 250
4 HSPU

- THE DL TOOK ME A WHILE TO SETUP! I HAD TO TAKE ABOUT A :45 SEC BREAK BETWEEN EVERY REP OF THE SQUAT CLEANS!

PM STRENGTH
D. EMOM FOR 20 MIN
EVEN = 3 POWER SNATCHES (155) + 3 BURPEES
ODD = 3 THRUSTERS (155) + 20 DOUBLES
- COMPLETE - SNATCHES GOT TOUGH.

WOD - THURSDAY, JUNE 28TH 2012

ACTIVE RECOVERY
400M BEACH RUN EASY
1 HOUR SAND VOLLEYBALL
800M BEACH RUN EASY

WOD - WEDNESDAY, JUNE 27TH 2012

STRENGTH


A. MUSCLE SNATCH - 80%X3X3 @ 125#

B. 3 STOP SNATCH WITH 1 HIGH HANG SNATCH - 7X2
SET 1 = 135#(TO LIGHT)
SET 2 = 145#
SET 3 = 155#
SET 4 = 160#
SET 5 = 165#
SET 6 = 170#
SET 7 = 175#

C. FIND 5RM TNG SQUAT SNATCH
SET 1 = 155#
SET 2 = 170#
SET 3 = 175#(GOT 4 REPS)

* ALL THE D'S WERE SUPERSETS*

D. 4 SETS ME STRICT HSPU - 4 SETS KIPPING HSPU
SET 1 = 7 AND 2
SET 2 = 6 AND 3
SET 3 = 6 AND 2
SET 4 = 6 AND 3

D1. 4X5 STRICT WEIGHTED C2B PULLUPS
SET 1 = 45#
SET 2 = 45#
SET 3 = 53#
SET 4 = 63#(GOT 3)

D2. 4X15 WEIGHTED BACK EXTENSIONS
SET 1 = 25#
SET 2 = 35#
SET 3 = 45#
SET 4 = 50#

WOD #1
E. 5 ROUNDS
10 RING DIPS
8 T2B
6 BOX JUMPS (33INCHES)
MY TIME = 3:54

WOD#2
F. EMOM FOR 20 MIN
EVEN = 11 CALS ON THE ROWER
ODD = 7 C2B PULL-UPS

WOD - TUESDAY, JUNE 26TH 2012

AM SESSION

A. 5X3X1 - VERTICAL CLEAN W 1 JERK FROM HIP HIGH VERTICAL CLEAN + 1 JERK
SET 1 = 185#
SET 2 = 195#
SET 3 = 215#
SET 4 = 220#
SET 5 = 225#

B. 5RM TOUCH N GO POWER CLEAN
SET 1 = 185#
SET 2 = 215#
SET 3 = 225#
SET 4 = 235(GOT 3)

C. BACK SQUAT % OFF OF 3RM OF 365#
1X5 @80% - 290#
1X3 @90% - 330#
1X2 @95% - 345#
1X2 @100% - 365#

D. EMOM 10 MIN
5 MUSCLEUPS REMAINING TIME DOUBLE UNDERS
MY SCORE = 297 REPS
* MISSED ONE ROUND
** WENT UNBROKEN TILL ROUND 5 AND SAT OUT ROUND 6.  THEN ROUND 7 UNBROKEN, ROUND 8, 9 AND 10 WERE 2-2-1

PM SESSION

A. PUSH PRESS - 5X2
A1. PAUSE FRONT SQUAT 5X2 - PAUSE 3 SEC AT BOTTOM ON EACH REP

PUSH PRESS WEIGHTS - 210/220/230/235/240(PR)
FRONT SQUAT WEIGHTS = 215/220/230/245/255

B. 2 ROUNDS
400M RUN
25 BURPEES
MY TIME = 4:47

WOD - MONDAY, JUNE 25TH 2012

AM SESSION


STRENGTH
A. 5X3 - VERTICAL SNATCH (CHEST BEHIND BAR) - AT HIGH BLOCKS
145-150-155-155(2) - 155

B. 5X3 SNATCH PULLS
B1. 5X3 HEAVING SNATCH BALANCE
SET 1 = 215#/185#
SET 2 = 225#/195#
SET 3 = 235#/205#
SET 4 = 245#/215#
SET 5 = 250#/220#

C. 4X8 GHD
C1. 4X3 BB TURKISH GETUPS
SET 1 = 35#/55#
SET 2 = 35#/60#
SET 3 = 35#/65#
SET 4 = 35#/ 70# (FAIL CAUSE I SUCK AT TURKISH GETUPS!)

WOD
21-15-9
OHS(135)
T2B
MY TIME = 4:11
* OHS ONLY BROKE UP MY 15'S TO 9 AND 6.  T2B UNBROKEN.

PM
STRENGTH
3X10 DEADLIFTS @ 80% OF 10RM - 275#

WOD
10 ROUNDS
2 HANG CLEANS(230#)
3 MUSCLE-UPS
4 HSPU

MY TIME = 13:08
- ACTUALLY DID 2 UNBROKEN REPS ON RD 1,2,3 AND 10!  BEFORE REGIONALS I CAN ONLY DO 1 HANG SQUAT CLEAN @225.

WOD - SUNDAY, JUNE 24TH 2012

ACTIVE/CARDIOVASCULAR RECOVERY

A. 6X500M ROW W 2 MIN WALKING BREAK AFTER EACH
SET 1 = 1:38.1
SET 2 = 1:39.4
SET 3 = 1:40.1
SET 4 = 1:45.2
SET 5 = 1:47.1
SET 6 = 1:49.5

* TRIED TO KEEP THESE WITHIN 5 SECONDS OF EACH OTHER BUT DEF DIED OUT ON MY LATER SETS OF ROWS.  LEGS WERE SO TIRED, AND MY HEALTHY DOSE OF EATING LIKE CRAP AND DRINKING YESTERDAY DID NOT HELP, OR IM JUST A BIG WIMP!

B. 5 MIN SINGLE UNDER JUMP ROPES

C. 2X16 GHD SITUPS
C1. 2X16 BACK EXT
C2. 2X9 SIDE BENDS (100#DB)

WOD - SATURDAY, JUNE 23RD 2012

STRENGTH

A. SNATCH MAX FOR DAY
135-155-175-185-195-200-205-210-215(F)-215(F)

B. SNATCH - 7X1 - @175# - HIT ALL 7 PRETTY EASILY

C. CLEAN AND JERK MAX FOR DAY
205-225-235-245-265-275(NEW PR)-285(F)

D. CLEAN AND JERK 7X1@ 235 - MISSED MY FIRST REP HIT THE NEXT 6

E. BACK SQUAT 7X3 @320 - HIT ALL 7 SETS LEGS GOT KIND OF TIRED AT THE END.

F. DID A FUN TEAM WOD W A BUNCH OF THE COMPETITORS FROM OUR GYM.

WITH A PARTNER - DID IT WITH MOLLY
5 ROUNDS - 1 PERSON WORKS AT A TIME - SPLIT THE REPS UP
100 DU
25 BURPEES
20 OHS (135)
10 MUSCLE-UPS

OUR TIME = 19:40ISH

DID ABOUT 12-13 OHS A SET, AND ABOUT 6-7 MUSCLEUPS A SET EVERYTHING ELSE WE SPLIT.

WOD - FRIDAY, JUNE 23RD 2012

STRENGTH


A. 5X3 - SPLIT JERKS (DID THESE UNBROKEN - SUPPOSED TO PUT BAR DOWN AFTER EACH REP)
SET 1 = 185#
SET 2 = 205#
SET 3 = 215#
SET 4 = 225#
SET 5 = 235#

B. 10X2 BANDED DL ALL SETS @ 215 ALSO UPPED THE BAND AND USED A BLUE BAND THIS WEEK

B1. 5X5 SPLIT SHOULDER PRESS
SET 1 = 115#
SET 2 = 125#
SET 3 = 130#
SET 4 = 135#
SET 5 = 140#

WOD#1
8 MUSCLE-UPS
8 C+J (175#)
6 MUSCLE-UPS
6 C+J (195#)
4 MUSCLE-UPS
4 C+J (215#)
2 MUSCLE-UPS
2 C+J (235#)

MY TIME = 9:25

* WAS ABLE TO DO A PRETTY DECENT PUSH JERK FOR THE FIRST 2 SETS OF C+J, THEN GOT TO 215 AND HAD TO SLPIT JERK.  MUSCLE-UPS WERE ALL UNBROKEN EXCEPT MY RD OF 6 WHICH I DID 4 AND 2.

WOD#2
AMRAP 12 MIN
5 HURDLE JUMPS (30INCH)
SHUTTLE RUNS X 4 @ 25FT EACH
15 T2B
15 KB SWINGS

MY SCORE = 7+15T2B

* T2B UNBROKEN, KB SWINGS UNBROKEN UNTIL ROUND 3 THEN SPLIT UP 10 AND 5 EVERY ROUND

WOD - THURSDAY, JUNE 21ST 2012

ACTIVE RECOVERY

10 ROUNDS
20 SECONDS ROW @ 1:38 PER 500M PACE
40 SECONDS ROW @ 2:20 PER 500M PACE

TOTAL ROW = 2,245M

WOD - WEDNESDAY, JUNE 20TH 2012

STRENGTH

A. 5 ATTEMPTS MAX MUSCLE SNATCH
SET 1 = 115#
SET 2 = 125
SET 3 = 135
SET 4 = 145
SET 5 = 155

B. 2X4 SNATCH GRIP PUSH PRESS W 2 OHS @185#

C. 7X2 SNATCH OFF HIP HIGH BLOCKS
SET 1 = 145#
SET 2 = 150#
SET 3 = 155#
SET 4 = 160#
SET 5 = 165(F)
SET 6 = 165#
SET 7 = 170#(GOT 1)

D. FIND 10RM DL IN 10 MIN
SET 1 - 315
SET 2 = 340! (AT REGIONALS I COULD ONLY DO SETS OF 1 AT 345#)

E1. 4 SETS MAX STRICT HSPU + MAX KIPPING HSPU W 2 - 45# PLATES UNDER EACH HAND
SET 1 = 10 STRICT AND 1 KIPPING (FELL OFF WALL)
SET 2 = 10 STRICT AND 3 KIPPING
SET 3 = 9 STRICT AND 5 KIPPING
SET 4 = 9 STRICT AND 3 KIPPING
TOTAL = 38 STRICT AND 12 KIPPING
E2. 4X5 WEIGHTED PULLUPS
SET 1 = 45#
SET 2 = 53#
SET 3 = 72#
SET 4 = 85#
E3. 4X10 REVERSE HYPERS ON THE GHD W 20# BALL BETWEEN LEGS

- ALL 3 OF THESE WERE SUPERSETTED TO SAVE SOME TIME.

WOD
5 ROUNDS
5 SNATCHES (185)
10 RING PUSHUPS
200M RUN
MY TIME = 16:06

- SNATCHES TOOK ME FOREVER BUT I ONLY HAD 2 FAILED ATTEMPTS AND THIS IS THE FIRST WOD I EVER DID W THAT MUCH WEIGHT SNATCHING SO DEF COOL TO KNOW I COULD ATLEAST DO IT.

WOD - TUESDAY, JUNE 19TH 2012

STRENGTH
A. 7X2 - FROM THE HIGH BLOCKS
2 SQUAT CLEANS AND 1 PUSH JERK
SET 1 = 195#
SET 2 = 205#
SET 3 = 215#
SET 4 = 225#
SET 5 = 235#
SET 6 = 245# - PR
SET 7 = 250# - PR

B. BACK SQUAT
3X5 @ 275#
2X5 @ 295#

C. PUSH PRESS - 5X3
C1. FRONT SQUAT - 5X3 W 3 SECOND HOLD
SET 1 = 205/205
SET 2 = 215/215
SET 3 = 225/225
SET 4 = 230/235
SET 5 = 235/245


WOD
D. 30 SQUAT CLEANS @ 225
MY TIME = 7:54
* LEGS WERE TOAST AT THIS POINT.  ON THE PLUS SIDE I DID THIS W 185 LAST AUGUST AND IT TOOK ME 6:41.

WOD 2
E. 3 ROUNDS
50 FT YOLK WALK (USED 225#BB W 53# KBS ON EACH SIDE TO MAKE IT UNSTABLE AROUND A BAND)
20 T2B

MY TIME = 3:07

WOD - MONDAY, JUNE 18TH 2012

STRENGTH
A. 6X1 - 3 POSITION SNATCH - 115# TECHNIQUE WORK WITH SPEED

B. 7 SETS TO WORK UP TO MAX FOR A DAY
SET 1 = 175
SET 2 = 185
SET 3 = 195
SET 4 = 200
SET 5 = 205(F)
SET 6 = 205(F)
SET 7 = 205

C. 4X2 - SNATCH W 75% OF MAX FOR DAY - 155#

D. 7X2 - SNATCH OFF HIGH BLOCKS
SET 1 = 135
SET 2 = 145
SET 3 = 155
SET 4 = 165
SET 5 = 175
SET 6 = 180(PR)
SET 7 = 185(PR - ONLY GOT 1)

E.   4X8 GHD W 25# PLATE SUPERSET W
E1. 4X3 TURKISH GETUPS WITH BARBELL (JUST FOUND OUT I REALLY REALLY SUCK AT THIS - WAS ABLE TO GET 65# FIRST TIME REALLY DOING THIS.)

WOD
F. 4 ROUNDS FOR TIME AND REPS
50 DOUBLES
10 PUSH JERKS (135)
REST 30 SEC
MAX UNBROKEN C2B PULLUPS
REST 1 MIN

ROUND 1 = 1:07 AND 32 C2B PULL-UPS
ROUND 2 = 1:01 AND 26 C2B PULL-UPS
ROUND 3 = 1:01 AND 21 C2B PULL-UPS
ROUND 4 = 1:00 AND 21 C2B PULL-UPS

WOD#2
3 ROUNDS
7 SQUAT CLEANS (155)
21 LATERAL BURPEES

MY TIME = 4:45
* CLEANS UNBROKEN

WOD - SATURDAY, JUNE 18TH 2012

STRENGTH


7X1 SNATCH OFF ABOVE KNEE HIGH BLOCKS
SET 1 = 165
SET 2 = 175
SET 3 = 185
SET 4 = 190(F)
SET 5 = 190
SET 6 = 195
SET 7 = 200(F)
SET 8 = 200

7X1 CLEAN OFF ABOVE KNEE HIGH BLOCKS
SET 1 = 225
SET 2 = 235
SET 3 = 245
SET 4 = 255
SET 5 = 265
SET 6 = 275
SET 7 = 280 (PR)

7X3 BACK SQUAT
70% = 280
72% = 290
74% = 295
76% = 305
78% = 315
80% = 320
82% = 325


WODS

5 ROUNDS EACH FOR TIME
200M SPRINT
MAX UNBROKEN THRUSTERS (155)
MY REPS = 42

AMRAP 5 MIN
3 POWER SNATCHES (145)
7 GHD SITUPS
MY SCORE = 6

(SNATCHES UNBROKEN)

AMRAP 5 MIN
5 - 3" DEF HSPU
5 - 45# WEIGHTED PISTOLS

MY SCORE = 6+1

WOD - FRIDAY, JUNE 16TH 2012

STRENGTH
7X2 - SPLIT JERKS (RACK AFTER EACH REP)
SET 1 - 205
SET 2 - 215
SET 3 - 225
SET 4 - 235
SET 5 - 240
SET 6 - 245
SET 7 - 250

A. 10X2 DEADLIFTS W BANDS ALL AT 215 W RED BAND SETUP
A1. 5X5 SHOULDER PRESS
SET 1 = 135
SET 2 = 135
SET 3 = 140
SET 4 = 140
SET 5 = 145

WOD #1
AMRAP 20 (ONLY 1 SLED W 2 PEOPLE)
15 KB SWINGS(70)
15 WALLBALLS(20)
100FT SLED PULL W (160#+SLED)

NO IDEA HOW MANY ROUNDS BUT IT WAS TERRIBLE AND VERY HARD THE SLED PULLS AND WALLBALLS ARE NO FUN.

WOD#2
800M RUN
8 MUSCLE-UPS
600M RUN
6 MUSCLE-UPS
400M RUN
4 MUSCLE-UPS
200M RUN
2 MUSCLE-UPS

MY TIME = 10:10
* MUSCLE-UPS UNBROKEN - RUN FELT SLOW

WOD - THRUSDAY, JUNE 15TH 2012

ACTIVE RECOVERY DAY

1K ROW @ 80% - 4:09
800M RUN @ 80% - 3:07
1K ROW - 4:09
800M RUN - 3:07

THEN 30 MIN STRETCH AND ROLL OUT

- STAYED PRETTY CLOSE TO THOSE NUMBERS

WOD - WEDNESDAY, JUNE 13TH 2012

STRENGTH
SNATCH OFF BLOCKS THAT ARE HIP HEIGHT
10X2 SNATCH COMPLEX
(2 SNATCH PULLS - NIPPLE HEIGHT - 1 FULL SNATCH)
135-140-145-150-155(F)-155-160-165(F)-165-170(F)


SKILL - SUPERSETS
A. 4 SETS MAX EFFORT STRICT HSPU FOLLOWED BY KIPPING HSPU ON A 45 AND 25LBS PLATE STACKED ON TOP OF EACH OTHER
RD 1 - 12 - 5
RD 2 - 8 - 4
RD 3 - 7 - 3
RD 4 - 7 - 4

A1. 4X5 WEIGHTED CHEST 2 RINGS PULLUPS
SET 1 - 35#
SET 2 - 40#
SET 3 - 45#(3)
SET 4 - 35#

A2. 4X15 - GHDS - USED A 10LBS MEDBALL BETWEEN MY LEGS ON A GHD

WOD#1
10 ROUNDS
7 KBS - 70#
3 WALL CLIMBS
MY TIME = 6:47
* SHOULDER WERE TOASTED FROM THE HSPU

WOD#2
2 SETS MAX REPS
175 UNBROKEN HANG POWER CLEANS
SET 1 = 12
SET 2 = 11

WOD#3
EMOM FOR 16 MIN
EVEN = 10 CAL ROW
ODD = 14 T2B
- DONE! GOT HEART RATE UP, T2B WERE UNBROKEN AND ROW AS ALWAYS WAS TOUGH FOR ME.

WOD - TUESDAY, JUNE 12TH 2012

- FOLLOWING THE OUTLAW WAY PROGRAMMING!


STRENGTH
* 7X2 - 2 CLEANS AND 2 SPLIT JERKS OFF OF HIGH BLOCKS
- DO BOTH CLEANS THE BOTH JERKS
RD1 - 175
RD2 - 185
RD3 - 205
RD4 - 215
RD5 - 225
RD6 - 235
RD7 - 240

** BACK SQUAT OFF OF 3RM OF 365
1X8@75% - 275#
1X5@85% - 310#
1X3@90% - 325#
1X3@95% - 345#
1X3@95% - 345#

*** PUSH PRESS 5X3 - GO AS HEAVY AS POSSIBLE
SET 1 = 185#
SET 2 = 205#
SET 3 = 215#
SET 4 = 225#
SET 5 = 235#X2 FAILED ON MY 3RD (NEW PR FOR 1)

**** 5X3 - 3 SECOND PAUSE AT THE BOTTOM ON EACH REP - FRONT SQUATS - GO AS HEAVY AS POSSIBLE

SET 1 = 185#

SET 2 = 205#

SET 3 = 215#

SET 4 = 225#

SET 5 = 235#

* FIRST TIME DOING THESE SO DEF A NEW MOVE FOR ME.

WOD

4 ROUNDS EACH FOR TIME W 2 MIN BREAK

200M RUN

20 C2B PULLUPS

50 DOUBLE UNDERS

RD 1 = 1:25

RD 2 = 1:23

RD 3 = 1:23

RD 4 = 1:24

* C2B PULLUPS ALL UNBROKEN!

WOD - MONDAY, JUNE 11TH 2012

STRENGTH - AM

* 8 X 1 @ 160 FOR SPEED ( FELT REAL EASY, STUCK EVERY LANDING PERFECTLY)

** 2 SETS MAX UNBROKEN HANG SNATCH (140)
SET 1 - 10
SET 2 - 11

***4X2 SNATCHES OFF MID-THIGH HIGH BLOCK
SET 1 - 155
SET 2 - 165
SET 3 - 175
SET 4 - 180X1 - FAILED ON MY 2ND

WOD 1 - AM
5 MUSCLEUPS
100M ROW
4 MUSCLEUPS
200M ROW
3 MUSCLEUPS
300M ROW
2 MUSCLEUPS
400M ROW
1 MUSCLEUP
500M ROW
MY TIME = 7:38 ( DIDNT BLOW OUT THE ROW KEPT AROUND 1:49 PER 500)
- STOPPED FOR A FEW SECONDS TO HELP MY DAD WITH HIS MOVEMENTS.

WOD 2 - PM
"CROSSFIT FOR HOPE"
3 ROUNDS - 1 MIN PER STATION
BURPEES
POWER SNATCHES
BOX JUMPS
THRUSTERS
C2B PULLUPS

MY SCORE = 344 REPS