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

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