WOD - TUESDAY, AUGUST 14TH 2013

DID THE GROUP WOD 1 HOUR BEFORE
10-8-6-4-2 - POWER CLEAN (185#)
50-40-30-20-10 - DOUBLES
MY TIME = 4:02

A.  GYMNASTICS WARM-UP
2 ROUNDS
30 SEC PIKE HOLD STRETCH
5 REVERSE WALL CLIMBS WALK OUT AND WALK IN = 1
6 CANDLESTICK TO PISTOL HOP
30 SEC PANCAKE SPLIT HOLD

B. HANG POWER CLEAN OFF  BLOCKS (2 PLATES) - 5X3 AHAP NOT TNG
235#-245#-250#-255#-260#X2 FAILED ON 3RD

C. SPEED DL 10X2 @ 55% = 255#
C1. EVERY 2ND SET OF DL 7-10 STRICT HSPU - INCREASE DEF FROM LAST WEEK - USED A 8IN DEFICIT
10-9-9-7-9
* FELL OFF WALL ON MY 4TH ROUND

D. 3 ROUNDS 50KBS (53/35) 100 DOUBLE UNDERS
MY TIME = 10:40

WOD - MONDAY, AUGUST 12TH 2013

A. 3X5 MUSCLE-SNATCH INCREASE WEIGHT
MY WEIGHT = 135-140-145#

B. HI HANG SNATCH, HANG SNATCH, BELOW KNEE SNATCH - 8X1 INCREASE WEIGHT TILL MAX
MY WEIGHT = 190#
FAILED AT BELOW THE KNEE AT 195


C. BACK SQUAT 6X6 - LINK BELOW FOR YOUR PERCENTAGE
MY WEIGHT = 305#

D. 3X15 WEIGHTED GHD SITUPS W 25# PLATE
D1. 3X15 SIDE BENDS HEAVY W 79# KB
D2. 3X10 PUSH PRESS INCREASE WEIGHT
MY WEIGHT = 205 (PR), 210(PR), 215(8X)

E. AIRDYNE - 45 SEC ON - 60 SEC WALK REST

WOD - SATURDAY, AUGUST 10TH 2013

A. SMOLOV DAY 4 - 10X3 @340#

B. FIND 3RM POWER SNATCH
- GOT 190#

C. FIND 2RM POWER CLEAN + 1 SPLIT JERK
- GOT 250#

D. 30 MUSCLE-UPS FOR TIME - EMOM 5 BURPEES - WOD STARTS W BURPEES
MY TIME = 4:45

WOD - FRIDAY, AUGUST 9TH 2013

A. SMOLOV 8X4 @ 320# - PRETTY TOUGH!

B. 5 MIN KB TEST - 53/35# - MAX KB SNATCHES - SCORE REPS AND HOW MANY DROPS
- GOAL IS TO GO UNBROKEN
- WENT UNBROKEN GOT 95 REPS.  HANDS WERE SO SWEATY BY 1:30 IN HAD TO HOLD IT AND CHALK UP 4 DIFF TIMES.  WILL TRY AGAIN WHEN THE WEATHER COOLS OFF.  THINK I CAN GET SOMEWHERE IN THE 110-120 RANGE.

C. 4X1 MIN WEIGHTED PLANKS(45,45,55,55)
C1. 4X15 BACK EXT

WOD - THURSDAY, AUGUST 8TH 2013

A. EMOM FOR 10 MIN - 1 POWER SNATCH + 1 HANG SNATCH @160#

B. EMOM FOR 10 MIN - 1 POWER CLEAN + 1 HANG CLEAN + 1 SPLIT JERK @205#

C.
AMRAP 4 MIN
20 HSPU
30 T2B
40 PUSH JERKS (155/105)
50 FRONT RACK  LUNGES (155/105)

- REST 2 MIN

MY SCORE = 77 REPS
AMRAP 8 MIN

20 HSPU 

30 T2B 

40 PUSH JERKS (155/105)

50 FRONT RACK  LUNGES (155/105)

- REST 4 MIN

MY SCORE = 109

AMRAP 12 MIN

20 HSPU 

30 T2B 

40 PUSH JERKS (155/105)

50 FRONT RACK  LUNGES (155/105)

MY SCORE = 132 REPS

WOD - WEDNESDAY, AUGUST 7TH 2013

A.3 SETS
75 DOUBLES
8/6 MUSCLEUPS
REST 2 MIN
1:16, 1:26, 1:29

B. SMOLOV SQUATS  7X5 @300#

B1. C. JUGGERNAUT BENCH PRESS OFF OF 90% OF 1RM - 60%X5X10 @165#

C. 4X10 - GHD SITUPS W 20# MEDBALL
C1. 4X10 - HEAVY KBS @104#

- 1 SET EVERY 3:30

D. DEATH BY BURPEES
* STOPPED AT 17 ROUNDS, HAD 25 SEC LEFT BUT WE HAD TO LEAVE!

WOD - TUESDAY, AUGUST 6TH 2013

A. HANG POWER CLEAN OFF  BLOCKS (3 PLATES) - 6X2 AHAP NOT TNG - HIT 260

B. SPEED DL 10X2 @ 50% @235#
B1. EVERY 2ND SET OF DL 7-10 STRICT HSPU (DEF/FLAT) - HIT 9 REPS EVERY SET W 2 PLATES.

C. AMRAP 8 MIN
3 POWER CLEANS - 205#
3 RING DIPS
6 PC
6 RING DIPS
ETC.....

* GOT 99 REPS

C. 4 ROUNDS 250M ROW REST 1 MIN
46.1,46.7,47.1,47.1

WOD - MONDAY, AUGUST 5TH 2013

A. 3 ROUNDS - REST 1 MIN
10 C2B PULLUPS
50 DOUBLES
150M ROW

B. POWER SNATCH 8X3 ON LAST REP OF EACH SET 3 SNATCH GRIP PUSH PRESS
@70% OF 1RM POWER SNATCH @ 145#

C. BACK SQUAT 6X6 @285# OFF OF 405# - LINK BELOW FOR YOUR PERCENTAGE

D. 15 ROUNDS 30 SEC SPRINT - 90 SEC AIRDYNE @50%

WOD - SATURDAY, AUGUST 3RD 2013

BIRTHDAY WOD

A. WORK UP TO A HEAVY SET OF 5 CLOSE GRIP BENCH PRESS
135-165-185-205-215-225#

B. FIND HANG CLEAN X 2 + 1 SPLIT JERK 1RM = 260#

C. PARTNER BULL
2 ROUNDS
400 DOUBLES
100 OHS (135)
100 PULLUPS
1 MILE RUN

TIME = 50:26

* DID ABOUT 125-140 OHS AND ABOUT THE SAME FOR PULLUPS.

WOD -WEDNESDAY, JULY 31ST, THURSDAY, AUGUST 1ST, FRIDAY, AUGUST 2ND

WEDNESDAY, JULY 31ST

AM
A. FIND 2RM MUSCLE SNATCH = 155#
B. FIND 3RM HANG POWER SNATCH
95-115-135-155-175-180-185*PR

C. BACK SQUAT 5X5 @285
C1. 2 TALL BOX JUMPS @ 40'
C2. WEIGHTED PUSHUPS 5X10 @90# ON BACK

D. AIRDYNE 12 ROUNDS 30 ON - 30 OFF = 296 CALS


PM
A. 4 ROUNDS EACH FOR TIME (LOST COUNT)
6 STONE TO SHOULDER HEAVY
6 TIRE FLIP BURPEES
1 THERE AND BACK SLED PUSH 60 YARDS
REST 4 MIN

THURSDAY, AUGUST 1ST 2013

A. GYMNASTICS WARM-UP
2 ROUNDS OF:
10 BRIDGE PUSHUPS
30 SEC BRIDGE HOLD
30 SEC SITUP TO STRADDLE
30 SEC SKIN THE CAT HOLD

B. POWER CLEAN AND PUSH JERK 6X2 (NOT TAP AND GO) @225#

C. PUSH PRESS 3 X 10 (165/175/190(PR)
C1. GHD SITUPS 3 X 20
C2. BACK EXTENSIONS 3 X 20

FRIDAY, AUGUST 2ND 2013

AM
A. FIND 2RM NOT TNG SNATCH FROM 4 BLOCKS
95-115-135-155-165-175-185-190-195-200

B. 30 POWER SNATCHES FOR TIME @165#
MY TIME = 4:57

C. 10-9-8-7-6-5-4-3-2-1-FRONT SQUATS FROM RACK @255# FOR TIME- REST AS NEEDED
MY TIME = 10:27

PM
A. 30 MUSCLE-UPS FOR TIME
MY TIME = 2:56 (1 SEC PR)

B. 1 MIN ME DOUBLE UNDERS
MY SCORE = 120 DOUBLES