WOD - FRIDAY, AUGUST 31ST 2012

AM SESSION

"HOLLEYMAN"
30 ROUNDS
5 WALLBALLS
3 HSPU
1 POWER CLEAN - 225#

MY SCORE = 24:18

* MIGHT HAVE DONE 31 ROUNDS BUT NOT SURE.  I FINISHED 30 AT 23:33 BUT FIGURED I WOULD DO 1 EXTRA IN CASE.

PM SESSION

TABATA ROW - 970M OR 70 CALS
TABATA DOUBLE UNDER - 298 DOUBLES

WOD - THURSDAY, AUGUST 30 2012

AM STRENGTH

A. BACK SQUATS(85%, 87%, 90%, 90%)
275X10
285X10
295X10
295X10

B. HIGH HANG CLEANS - SHOULDERS BEHIND THE BAR
200X5
195X5
195X5
195X5
195X5

C. PUSH PRESS (90%)
175X10
175X10
175X10

D. WALKING LUNGES
185X20
195X20
205X20

D1. SUPERSET W PLATE LOADED PUSHUPS (105, 105, 115)

PM SESSION

AMRAP 15 MIN
5 L-PULLUPS
12 HAND RELEASE PUSHUPS
7 TRIPLE UNDERS

MY TIME = 13+3 REPS

WOD - WEDNESDAY, AUGUST 29TH 2012

ACTIVE RECOVERY/SKILL WORK

A. SPLIT JERK
15X1 @ 185# - WORK ON SPEED UNDER THE BAR AND FOOTWORK

B. 1 MILE RUN
1K ROW
300 SINGLES

- NICE EASY PACE

WOD - TUESDAY, AUGUST 28TH 2012

AM STRENGTH

A. FIND 10RM DEADLIFT
350 (SAME AS LAST WEEK) - TRIED 360 - GOT 7 BUT GRIP FAILED
THEN:
3X10 @325#
- MY DL FORM SUCKS!

B. FIND 5RM HIGH HANG SNATCH W SHOULDERS BEHIND BAR
HIT 145#
THEN:
5X5 @140#

C.   3X10 SHRUGS W/ 295#
C1. 3X10 WEIGHTED STRICT PULLUPS W/ DOUBLE OVERHAND @40#

TEAM WOD
5 ROUNDS
6 POWER SNATCHES (135)
5 HSPU WHILE PARTNER DID HSPU HAD TO HOLD HANDSTAND AT LOCKOUT
4 BAR MUSCLE-UPS WHILE PARTNER DID MUSCLEUPS HAD TO HOLD 135# OH.
OUR TIME = 14:52

PM SESSION
EMOM FOR 10 MINUTES
10 GHD SITUPS
10 BURPEES

- PRETTY HARD SESSION, LEGS ARE SMOKED FROM LAST COUPLE DAYS.

WOD - MONDAY, AUGUST 27TH 2012

AM STRENGTH

A. FIND 10RM BACK SQUAT = 325# (10# PR)
THEN:
3X10@295#

B. FIND 5RM HIGH HANG CLEAN = 205#
THEN:
4X5@195#

C. FIND 10RM PUSH PRESS = 195# (10#PR)
THEN:
3X10@175#

D. 3X20 WEIGHTED LUNGES - 175/180/195
D1. 3X10 WEIGHTED GHD SITUPS W/25# PLATE
D2. 3X10 PLTE LOADED PUSHUPS W 90# ON BACK
- SUPERSET THE 3 MOVEMENTS.

PM STRENGTH
3 ROUNDS
500M ROW
10 FRONT SQUATS @225#
10 WALL CLIMBS

MY TIME = 17:08
- THIS WORKOUT CRUSHED ME.  VERY TOUGH BUT FUN.

WOD - SATURDAY, AUGUST 25TH 2012

MAX OUT DAY - GOAL FROM COACH 

- IF YOU CAN GET WITHIN 80% OF YOUR TRUE MAX ITS A GOOD DAY.  WITH ALL THE VOLUME FROM THE WEEK.

SNATCH 20X1

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

CLEAN AND JERK 15X1

185-195-205-225-230-235-240-245-250-255-260-265(FX4)

- REALLY POOR SHOWING ON MY CLEAN AND JERK, BUT I THINK AFTER 30 LIFTS I WAS KIND OF TIRED.  

WOD - FRIDAY, AUGUST 24TH 2012

AM STRENGTH/SKILL WORK

A. 10 MIN TO WORK ON SPLIT JERKS AND SPEED

95X8X2 - 105#X5X2 - 115#X5X1 - 135#X5X1 - 155#X5X2

B. 8 MIN TO WORK ON SNATCH BALANCE

95#X5X2 - 115#X8X1 - 135#X5X1

C. FRAN

21-15-9

THRUSTERS - 95#

PULLUPS

MY TIME = 1:59 - NEW PR BY 14 SECONDS! THE 95# FELT LIKE IT WAS 45#!

PM WOD

1K ROW W/GAS MASK = DYING

30 GHD SITUPS

20 HSPU 

MY TIME = 5:42
- HSPU WERE FAST, STRICT AND UNBROKEN. 

WOD - THURSDAY, AUGUST 23RD 2012

AM STRENGTH

A. 4X10 BACK SQUATS @ 265 WHICH WAS 85% OF MONDAY
- PRETTY EASY ACTUALLY FELT GOOD AND EXPLOSIVE

B. 5X5 HANG POWER CLEAN @ 185# WHICH WAS 90% OF MONDAY.
- ALSO FELT VERY GOOD

C. 3X10 PUSH PRESS @ 155# WHICH WAS 85% OF MONDAY.
- FELT LIGHT 10 IN A ROW WAS SMOOTH AND EASY.

D. 3X20 - WALKING LUNGES - 160-170-175

WOD
3 ROUNDS - REST WHILE PARTNER GOES
- 20 YARD SLED PUSH WITH 6 - 45# PLATES PLUS SLED
- 30 RING PUSHUPS

* MY SLED PUSHING SUCKS BALLS.

PM WOD
4 ROUNDS - WITH 70# DB
5 - RIGHT ARM KB SNATCHES
5 - LEFT ARM KB SNATCHES
20M FARMERS WALK
5 BURPEES (RD1) - 10 BURPEES(RD2) - 15 BURPEES(RD3) - 20 BURPEES (RD4)

- DID THE FIRST ROUND AND A QUARTER WITH A GAS MASK ON AND COULD NOT BREATHE AFTER THE FIRST BIT AND TOOK IT OFF.

MY TIME = 5:29

WOD - TUESDAY, AUGUST 21ST 2012

AM STRENGTH

A. FIND 10RM DEADLIFT = 350# (NEW PR)
THEN: 3X10 @90% - 315#

B. FIND 5RM HIGH HANG SNATCH FROM HIP W/ SHOULDERS BEHIND THE BAR
135#
THEN: 5X5 @90%
135#
* STARTED TO SQUAT TOWARDS THE END.

C. 3X10 ROMANIAN DEADLIFT - JUST STAYED AT 185# BECAUSE THIS WAS A NEW MOVEMENT

D. 3X10 - SHRUGS @ 275#
D1. 3X10 - WEIGHTED PULLUPS
SET 1 - 35#
SET 2 - 45#
SET 3 - 45# - GOT 8 REPS

PM WODS

A. 6 ROUNDS EACH FOR TIME
100M SPRINT ROW
7 GHD SITUPS
6 BURPEES
5 KB SWINGS - 79#

RD1 = 1:06
RD2 = 1:05
RD3 = 1:05
RD4 = 1:03
RD5 = 1:06
RD6 = 1:06

* REST AS LONG AS IT TOOK TO COMPLETE EACH ROUND.

B. AMRAP 5 MIN
25 DOUBLES
50FT HS WALK
4 ROUNDS + 20 DOUBLES

WOD - MONDAY, AUGUST 20TH

AM STRENGTH

A. FIND 5RM HIGH HIP HANG CLEAN KEEPING YOUR SHOULDER BEHIND THE BAR
135#-155#-175#-180#-185#-205#
THEN:
5X5 @ 185# (THIS WAS VERY DIFFICULT BUT WAS ABLE TO DO THEM)

B. FIND 10RM BACK SQUAT
- WARMED UP WITH SETS OF 3 AT 225-245-275
HIT 295#  AND 315#
THEN:
3X10 @ 285#

C. FIND 10RM PUSH PRESS
165(EASY) - 185#
THEN
3X10 @ 165#

D. WALKING LUNGES 3X10
155 - 165 - 175

PM WOD
5 ROUNDS
200M RUN
6 MUSCLE-UPS
6 HANG CLEANS (185)

MY TIME = 10:56

* MY LEGS FELT TERRIBLE FROM THE MORNING.  DID THE MUSCLEUPS UNBROKEN BUT STRUGGLED WITH THE HANG CLEANS IN THE 3-5TH ROUNDS.

WOD - SUNDAY, AUGUST 19TH 2012

ACTIVE RECOVERY DAY

@ 80%ISH
15 GHD SITUPS
15 BACK EXTENSIONS
3 MIN SINGLE JUMP ROPE
2K ROW
3 MIN SINGLE JUMP ROPE
1 MILE RUN
3 MIN SINGLE JUMP ROPE
15 GHD SITUPS
15 BACK EXTENSION

WOD - SATURDAY, AUGUST 18TH 2012

15 MIN TO FIND 1RM SNATCH
95-115-135-145-155-165-175-185-195-205-210(F)-210(F)

15 MIN TO FIND 1RM CLEAN AND JERK
205-215-225-245-255-265(F) - 265

15 MIN TO FIND 1RM FRONT SQUAT
225-245-275-295-315-340(F)

* DEF FEELING THE EFFECTS FROM FRIDAYS MAXING AND MULTOPLE WORKOUTS.  SHOULD HAVE TAKEN OFF OR JUST GONE LIGHTER BUT OH WELL.

WOD#1
AMRAP 15 MIN
4 POWER CLEANS - 185
5 RING HSPU
6 C2B PULLUPS

MY SCORE = 8 OR 9 +1

WOD#2
4 ROUNDS
10 CAL SPRINT ROW
10 GHD SITUPS
10 BACK EXT
- NO TIME - REST WHILE PARTNER COMPLETES ROUNDS

WOD#3
20 BURPEE PULLUPS FOR TIME
MY TIME = :49

- THEN PRACTICED HS WALKING FOR ABOUT 10 MIN

WOD - FRIDAY, AUGUST 17TH 2012

AM STRENGTH

A. 1-1-1-1-1 - DEADLIFT - 385-405-425-445-455 (NEW PR BY 20#)
A1. 3-3-3-3-3 - BENCH @ 70% OF 1RM ALL DONE @ 195#

B. WOD
5 MUSCLEUPS
2 FRONT SQUATS (205)
4 MU
4 FS
3 MU
6 FS
2 MU
8 FS
1 MU
10 FS

MY TIME = 4:52

PM WORK

C. WOD #2
"BATTLE FOR THE ISLAND WOD"
4 ROUNDS
8 DL
8 T2B
THEN:
4 ROUNDS
8 KB SWINGS
8 BURPEE BOX JUMPS

MY TIME = 5:11

D. WOD#3
4 ROUNDS
15 HANG CLEANS (135)
15 BURPEES
200M RUN

MY TIME = 8:22

WOD - THURSDAY, AUGUST 16TH 2012

AM STRENGTH

A. I HANG POWER SNATCH - 1 POWER SNATCH
95-105-115-135-145-155-165-170-175-180
THEN 3X1 @ 165

B. 2 POWER CLEANS - 1 PUSH JERK
185-205-215-225-230-235-240
THEN 3X1 @ 215

C. 1 MILE RUN FOR TIME
MY TIME = 5:19


PM STRENGTH
- ALL DONE AS SUPERSETS
D.   3 X ME MUSCLE-UPS
D1. 3 X ME 95# POWER SNATCH
D2. 3 X 10 GOODMORNINGS - AHAP
D3. 3 X 5 SNATCH GRIP PUSH PRESS

RD 1 - 16 REPS (NEW PR)  - 11 REPS - 95# - 190#
RD 2 - 11 REPS - 12 REPS - 105# - 200#
RD 3 - 11 REPS - 13 REPS  - 105# - 215#

WOD - TUESDAY, AUGUST 14TH 2012

AM STRENGTH

A. WORK UP TO HEAVY HANG SQUAT SNATCH
135-145-155-165-175-185-195(FX3) - WAS NOT FEELING EXPLOSIVE ON THIS.

B. WORK UP TO HEAVY HANG SQUAT CLEAN
205-225-235-245-255-265(PR)-275(FX2 GOT UNDER IT JUST FELL BACK)

C. BACK SQUAT 5X1 @365 - HIT ALL 5

D. WOD
50-35-20
WALLBALLS (20/14)
PULLUPS
DOUBLES

MY TIME = 9:13

WALLBALLS SUCKED AS ALWAYS, PULLUPS AND DOUBLES WERE GREAT.

PM STRENGTH
- HAD A PLAN IN MIND AND TOTALLY WENT OFF OF IT AND KIND OF REPEATED SOME STUFF.

A. WORK UP TO 1RM SQUAT CLEAN
155-185-205-225-235-245-255-265-275(F)-275-285(F)

B. AMRAP 8 MIN
8 HSPU
8 PISTOLS
MY SCORE = 11+4

B1. AMRAP 4 MIN
TURKISH GETUPS (53)
MY SCORE = 22

WOD - MONDAY, AUGUST 13TH 2012

AM STRENGTH

A. EMOM FOR 7 MIN - 2 SNATCHES @ 185
THEN: 1 ATTEMPT TO HIT 195# (HIT IT ON THE FIRST TRY)
THEN HIT 200, 205, AND 215!(NEW PR)

B. EMOM FOR 7 MIN - 2 CLEAN AND JERKS @230
THEN 1 ATTEMPT TO HIT 260# (HIT IT ON THE FIRST TRY)

C. 3X3 - SNATCH GRIP PUSH PRESS - SNATCH BALANCE-OHS
ALL 3 COMPLEX COUNT AS 1
185-195-205(FAILED ON 2 SET)

C1.FLAT FOOT CLEAN PULLS @295

D. WOD
100 DOUBLES
75 BURPEES
50 T2B
25 HSPU

MY TIME = 8:13

PM WORKOUT

EMOM 10 MIN
7 CAL ROW
6 KB SWINGS (79#)

WOD - SUNDAY, AUGUST 18TH 2012

WOD
21-15-9
ROW FOR CALS
DEF HSPU (45# PLATE)
BURPEE OVER THE BOX JUMP

MY TIME = 8:59.

3 SETS W A WEIGHTED VEST
15 GHD SITUPS
15 BACK EXT
12 SIDE BENDS (100# DB)

WOD - SATURDAY, AUGUST 11TH 2012

STRENGTH

A. FIND MAX SNATCH
135-145-155-165-175-185-195-205-215 (FAILEDX3) (IM VERY CLOSE TO GETTING THIS)

B. FIND MAX CLEAN AND JERK
185-195-205-215-225-235-245-265-275 (FAILEDX3)

C. FRONT SQUAT 3X3 @275#

WOD
50 WALLBALLS
15 BAR MUSCLEUPS
20 HANG CLEANS (225)
15 BAR MUSCLEUPS
50 WALLBALLS

MY TIME = 15 OR 16:30ISH.

WOD - THURSDAY, AUGUST 9TH 2012

AM STRENGTH AND WORKOUT

A. 2 X - 3 STOP SNATCH WITH 1 POWER SNATCH
95-115-125-135-145-155-165-175-185-190-195(F - WENT TO A FULL SQUAT SNATCH)

B.  1 POWER CLEAN AND 2 PUSH JERKS
155-175-185-205-215-225-235-240-245(F ON 2ND JERK) - 225

C. 3XME STRICT PULLUPS - 21-19-16
C1. 3XME HSPU TO 2 PLATE DEFICIT - 7-8-8
C2. 3X15 BACK EXTENSIONS
C3. 3X5 - SNATCH GRIP PUSH PRESS - 185-195-205

D. WOD
AMRAP 12 MIN
9 THRUSTERS (35#)
1 ROPE CLIMB 15FT
MY SCORE = 13+3

PM STRENGTH AND WORKOUT
A. ESTABLISH A 1RM PUSH PRESS FROM THE FRONT
205-225-235-245(NEW PR) - 250(F)
B. AMRAP 15 MIN
3 BEAR COMPLEX (155)
200M RUN

MY SCORE = 9+3

WOD - WEDNESDAY, AUGUST 8TH 2012

SUPPOSED TO BE A OFF DAY BUT NOOOOOOO - GOT PRESSURED INTO DOING THE GROUP WOD

30 MUSCLE-UPS FOR TIME
EMOM YOU OWE 10 ABMAT SITUPS

MY TIME = 3:27


- HERE IS A VIDEO OF MINUTE 1

WOD - TUESDAY, AUGUST 7TH 2012

AM STRENGTH

A. MAX SET TNG POWER SNATCHES = 14 I THINK?
THEN
AFAP 7 TNG POWER SNATCHES
- ALL DONE AT 135

B. DEFICIT DEADLIFTS
315X6
335X4
365X2
315X6
335X3(FAILED ON 4)
- DIDNT DO LAST SET

C. FAT BAR CLOSE GRIP BENCH PRESS 3X7
185# - 205# - 215X5

D. WOD
200M SLED PULL (W 295# ON THE SLED)
200M PROWLER PUSH (W 270# ON THE PROWLER)
- THIS TOOK ME NO JOKE 25-30 MINUTES.  WAS DYING.  DID THIS WITH IAN AND HE CRUSHED ME.  WE NICKNAMED THIS "THE IAN BERGER" - DEF ONE OF THE TOP 5 WORST THINGS I HAVE EVER DONE

E.  CAME INSIDE AND DID AS A TEAM 50 MUSCLE-UPS
OUR TIME = 3:59 (WE SPLIT THIS DIRECTLY IN HALF)

PM STRENGTH

F. WOD
 5-10-15-20-25 - GHD SITUPS
50-40-30-20-10 - DOUBLES
MY TIME = 4:14

G. 10X2 HANG POWER CLEANS @ 235#
- FAILED 2 SETS

H. GROUP WOD
10RM OHS = 205#
5RM OHS = 225#
1RM OHS = 260# - NEW PR!

WOD - TUESDAY, AUGUST 7TH 2012

AM STRENGTH
A. SNATCH
135X1X2
145X1X2
155X1X2
165X1X2
175X1X2
185X1X1
195X1X1
205 (FX3)
195X1X1

B. 10X2 BACK SQUATS
TRIED 365 FAILED
345-345-345-315-315-315-315-315-315-315
- LEGS WERE WEAK TODAY

C. WOD
3 ROUNDS
400M RUN W SANDBAG
ME PUSHUPS
ME EFFORT ROPE CLIMBS

DONT KNOW MY TIME BUT GOT 204 REPS.
16 ROPE CLIMBS
188 PUSHUPS

PM STRENGTH

D. CLEAN AND JERKS
135X2X2
185X2X2
195X2X2
215X3X2
225X2X2
235X2X2
235X3X1

E. WOD
2 ROUNDS 2 MIN ON 30 SEC OFF - 1 MIN ON :15 OFF
TOES THRU RINGS
BURPEES ONTO PLATE
HSPU
KB SWINGS (70#)
MY REPS = 259

WOD - SATURDAY, AUGUST 4TH 2012

A. 45 MIN HIKE WITH MOLLY AND STRIKER.  PRETTY TOUGH CLIMB WAS SOAKED AND PRETTY GASED AFTER THE HIKE.  YOU WOULD THINK WALKING UPHILL IS EASY.  NOPE!

B. PARTNER SWIM WOD - W MOLLY, STEVE AND VERONICA
PARTNER 1 SWIMS OUT 20 STROKES AND SWIMS BACK. WHILE ONE PERSON SWIMS PERSON DOES MAX EFFORT
RD 1 - PUSHUPS
RD 2 - SITUPS
RD 3 - PULLUPS OFF THE SIDE OF THE BOAT.

C. FROM A RANDOM BAR ON A TREE THAT MOVED AND SHAKED AND TWISTED.
1 SET MAX PULLUPS = 42
THEN:
1 SET MAX T2B = 20

D. W A PARTNER BRANDOOOOO SAUERS
5-4-3-2-1- POWER CLEANS - 185
25-20-15-10-5 - RING DIPS
50-40-30-20-10 - DOUBLES
HANDSTAND WALK HALF BASKETBALL COURT
2 SUICIDES HALF COURT AND THEN FULL COURT
* REST UNTIL PARTNER FINISHES HANDSTAND WALKS

WOD - FRIDAY, AUGUST 3RD 2012

WOD#1
2 MILE RUN WITH STRIKER - TOOK ABOUT 13 AND CHANGE WITH A POOP AND A PEE AND A ATTEMPT TO FIGHT A DEER AND ANOTHER DOG HA.

WOD #2
30 MUSCLEUPS
ISABEL (30 POWER SNATCHES) - 135
GRACE (30 CLEAN AND JERKS) - 135

MY TIME = 13:29 (I WAS DYING ON THIS.  PR'D MY 30 MUSCLEUPS WITH A 2:51, GOT TO THE SNATCHES AND WAS TOASTED.  IT WAS LIKE 90 DEGREES OUT.  THIS WAS THE FIRST TIME IN A WHILE I WORKED OUT BY MYSELF AND ITS VERY EASY TO REST AND TAKE UR TIME WHEN YOU ARE TIRED.

WOD - THURSDAY, AUGUST 2ND 2012

- NEXT 3 DAYS WILL BE IN MOLLYS HOMETOWN W NO GYM SO WE BOUGHT SOME EQUIPMENT.  2 JUMP ROPES, 2 RINGS, 1 BAR, 1 SET OF 45'S AND 1 SET OF 25'S.

A. 20 MIN RUN

B. 10X1 SNATCH @185#
- HIT ALL 10 PRETTY EASILY!

C. EMOM 12 MIN - 3 TNG SQUAT CLEANS @185 - GOT HARD

D. RUN UP THIS AWFUL HILL THAT IS VERY STEEP AND WILL TAKE ABOUT 5 MIN TO RUN UP AND THEN RUN BACK DOWN. THEN COMPLETE 75 HSPU FOR TIME
MY TIME = 10:01

WOD - WEDNESDAY, AUGUST 1ST 2012

AM STRENGTH
WORKED UP TO HEAVY 1RM POWER SNATCH.
135-145-155-165-175-185

WOD
30 GHD SITUPS
30 DEADLIFTS (135)
30 BOX JUMPS
30 OHS (135)
30 PULLUPS

MY TIME = 5:51
- EVERYTHING UNBROKEN EXCEPT OHS BROKE INTO 20-10