11/12
Squat Clean 5 @85/125/125/125#
"The Chief"
5 rounds of 3 min. AMRAP
3 Cleans @ 95#
6 Pushups
9 Squats
1 minute rest between rounds
5/4/4/4/5= 22
Wednesday, November 13, 2013
11/11
Back Squat 5 @ 135/155/165/165/175#
Snatch 3 x 3 @85#
Clean 3 @ 85/105/105#
20 minute AMRAP
5 Butterfly Pullups
10 Jerks @65#
15 Back Squats @ 65#
9+15
Snatch 3 x 3 @85#
Clean 3 @ 85/105/105#
20 minute AMRAP
5 Butterfly Pullups
10 Jerks @65#
15 Back Squats @ 65#
9+15
GLI Open WOD 4.1
15 minute AMRAP
9 Snatch @ 65#
12 T2B
15 Wallball 14# to 10ft target
4+12 = 156 reps
55th Place out of 67
Snatches were light and easy, split them up 5+4. Had to do the T2B one at a time, couldn't string them together, did sets of 3. Wallball were higher than normal, not too bad but definitely no repped several times. The T2B was limiting factor for sure. Need to get better at them!
9 Snatch @ 65#
12 T2B
15 Wallball 14# to 10ft target
4+12 = 156 reps
55th Place out of 67
Snatches were light and easy, split them up 5+4. Had to do the T2B one at a time, couldn't string them together, did sets of 3. Wallball were higher than normal, not too bad but definitely no repped several times. The T2B was limiting factor for sure. Need to get better at them!
11/8
5 x 1 Back Squat @135/185/205/225#
5 x 1 Push Press @95/115/135#
Snatch 1 @ 65/85/105/115/95/100/105/110#
Back Squat @ 95#
Push Press @65#
Time- 4:39?
Practice Handstands
5 x 1 Push Press @95/115/135#
Snatch 1 @ 65/85/105/
Back Squat @ 95#
Push Press @65#
Time- 4:39?
Practice Handstands
11/4
5 x 1 Clean @ 125/135/145/155#
5 Rounds:
10 Butterfly Pullups
10 Squat Clean Thrusters @ 65#
10 Burpees
5 Rounds:
10 Butterfly Pullups
10 Squat Clean Thrusters @ 65#
10 Burpees
"Morrison"
11/2
50-40-30-20-10
Wallball @ 14#
Box Jump (step-ups)
KBS @ 35#
Time- 24:48
Snatch 3 @85/105#
50-40-30-20-10
Wallball @ 14#
Box Jump (step-ups)
KBS @ 35#
Time- 24:48
Snatch 3 @85/105#
"DT"
11/1
Clean 3 @125/145/150/150/150#
"DT"
12 DL
9 HPC
6 Jerk @ 105#
Time- 13:21
Front Squat 3 @ 105/125/145/165/175#, 1 @185/195#
Clean 3 @125/145/150/150/150#
"DT"
12 DL
9 HPC
6 Jerk @ 105#
Time- 13:21
Front Squat 3 @ 105/125/145/165/175#, 1 @185/
10/27
Thruster Ladder 1 @ 65/75/85/95/105/115/120/125#
Clean 1 @ 125/130/135/140/145/150/155#
Snatch 1 @65/85/95/105/110/115/120#
Front Squat 1 @ 125/145/165/185/205#
Clean 1 @ 125/130/135/140/145/150/
Snatch 1 @65/85/95/105/110/115/
Front Squat 1 @ 125/145/165/185/
10/24
1 mile warmup run at 8:40
Jerk 1 x 3 @99#, 1 @ 110/121/132/143#
2 Position Snatch (floor/hang) @ 65% x 3 (77/77/77#)
2 Position Clean (floor/hang) 3 @ 65% (88/99/110/110#)
10 KB snatch each arm 14kg
Jerk 1 x 3 @99#, 1 @ 110/121/132/
2 Position Snatch (floor/hang) @ 65% x 3 (77/77/77#)
2 Position Clean (floor/hang) 3 @ 65% (88/99/110/110#)
10 KB snatch each arm 14kg
10/22
500m row warmup
Power Snatch 1 x 4 @80% (99#), 1 @ 105/110#
Power Clean 1 x 4 @80% (121#), 1 @ 132/143#
OHS 2 @ 110#, 1 @ 121#
METCON
8 minute AMRAP
10 KBS
2 Pistols each leg @ 14kg
7 rounds
TRACK WOD
10 x 160m with 2 minutes rest
36/33/33/33/33/34/32/33/33/33sec
Power Snatch 1 x 4 @80% (99#), 1 @ 105/110#
Power Clean 1 x 4 @80% (121#), 1 @ 132/143#
OHS 2 @ 110#, 1 @ 121#
METCON
8 minute AMRAP
10 KBS
2 Pistols each leg @ 14kg
7 rounds
TRACK WOD
10 x 160m with 2 minutes rest
36/33/33/33/33/34/32/33/33/33sec
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