[Thursday] 12.29.16 PM Team Wod

PM
[A] Warm-up

[B] In teams of 2, one person working at a time:
10 Bear complex (#115)
20 T2B
40 DU
10 Bear complex (#135)
40 T2B
80 DU
10 Bear complex (#165)
60 T2B
120 DU
10 Bear complex (#185)
80 T2B
180 DU

25 minute time cap

Time capped
425

Rest 5 minutes

[C] At minute 30- 2k for time

[Wednesday] 12.28.16 PM Metcon + 5 Mile Run

PM
[A] Warm-up

[B] Back squat @ 65% 5x2 (2211)
225, 225, 225, 235, 235

[C] 5 min AMRAP
6 Strict HSPU
8 Strict Pull-ups

2+10

Rest 5 minutes

[D] 4 min AMRAP
15 Bar facing burpees
10 Power snatch (#135)
5 Bar muscle-up

1+9

10 C2B instead of bar muscleups

Rest 4 minutes

[E] 3 min AMRAP
Max calorie row

77

COMPARE: 08.02.16- [68]

[F] 5 Mile run

45:02

[Tuesday] 12.27.16 PM Back + Open 13.2

PM
[A] Warm-up

[B] Take 10 minutes to find today's Max Power Clean
135, 155, 185, 205, 225, 245, 255

[C] Clean deadlift 3x5 (4121)
Using 85% of max

205

[D] Open 13.2
10 min AMRAP
5 S2OH (#115)
10 Deadlift (#115)
15 Box jumps (24")

294

I did step-ups instead of bounding

[E] Accumulate 250 yards of sled push (#170)

[Monday] 12.26.16 PM Thrusters + MetCon

PM
[A] Warm-up

[B] Back Squat 1x10 @ 55% (#185)
Fast and quick

[C] Every 90 seconds x 8 rounds
From ground build to 2RM Thruster
95, 115, 135, 145, 165, 175, 185, 195

[C] Using 2RM Thurster  (#195)
Push Press x 15- As fast as possible
10, 5

[D] 7 min AMRAP
21 cal row
Max UB Thrusters (#95)
- Score is total UB thrusters
(Broken= bar drop, on back)
(UB= front rack, over-head, on knees in squat.)

49

First round went 30 UB, and then 19. Grip gave, shoulders shot

[E] 1 arm- farmer carry (#75)

Accumulate 200 yards. Performed an EMOM of 50 yards one arm and then switched. Finished most of the rounds with 20 seconds of recovery. Last 50 yards were spicy.

[Thursday] 12.22.16 PM Crossfit Martin- Open 16.5

PM

[A] Warm-up

[B] 14 min EMOM

Even: 4 DL (Quick-TnG) #285

Odd: 100 m run

[C] Open 16.5

21-18-15-12-9-6-3

Thrusters (#95)

Burpee facing bar

13:24

[Wednesday] 12.21.16 PM DL Negatives + Anaerobic Capacity

PM
[A] Warm-up

[B] Back Squat 1x15 (70% of 1RM- #260)

[C] Deadlift 3x8 @ 1411
245, 250, 265

[D] Metcon for Time:

30 Cal row
30 Burpee over rower
30 Wall ball (#20)

@ 12 minutes ...

30 Wall ball (#20)
30 Burpee over rower
30 Cal row

4:01; 4:22

[Tuesday] 12.20.16 PM Gymnastic EMOM- Crossfit Jackson

PM
[A] Warm-up

[B] 20 min EMOM
1.) Pistols x4 (each leg- on #10 plate)
2.) 5 Strict HSPU

Felt strong until round 7 and had to move to strict step ups and 3 strict HSPU and 2 kipping

[C] 20 min ROMWOD
Get Flexy!

[Monday] 12.19.16 PM Scapula Work

PM
[A] Warm-up: Run 1 mile

[B] Single arm DB Row (2200) Tempo
2x8, 2x6

40, 45, 50, 55

[C] Back extension
3x15 (#25)

[D] Straight arm- lat pull downs
4x 8

60, 70, 80, 90

[E] Isometric Scapula holds
4x 3 (:05, :05, :05) hold clusters

[Saturday] 12.17.16 AM Hot Yoga @ Golds Gym South

AM
[A] Power Yoga at South Golds Gym
60 minutes

[Friday] 12.16.16 PM EMOM + Row Intervals

PM
[A] Warm-up

[B] 18 min EMOM
1.) 12 Calorie row
2.) 7 Thrusters (#115)
3.) 3 MU attempts

[C] 4 Rounds of 500m @ 85% of PR pace
Set rest to 1:45

Should be at 1:50 pace but way to easy. Workout should be verge anaerobic but still aerobic

1:48; 146; 1:44; 1:42

[Thursday] 12.15.16 AM Power Snatches + Double Grace

AM
[A] Warm-up

[B] E2 min x 10 minutes (5 rounds)
Using 75% of Power Snatch 1RM (#115)
2 Power snatch + 2 OHS

95, 115, 135, 135, 135

[C] Back squat 1x20: Use 65% of 1RM (#220)

[D] For Time:
TnG
Double Grace

60 Clean-and-Jerk (#135)

9:44

13/12/11/8/9/7

* Every time barbell drops, athlete immediately runs 1 lap

[Wednesday] 12.14.16 Gymnastic Work

AM
[A] Warm-up

[B] 18 min EMOM
1.) :30 second of work
2.) :30 of work of HS walks
3.) 40 DU

[C] 3 min AMRAP
Strict HSPU

11 with ab-mat

Rest 2 minutes

[D] 3 min AMRAP
Strict pull-ups

21

Rest 2 minutes

[E] 3 min AMRAP
Ab mat sit-ups

86

[Tuesday] 12.13.16 Overhead + Open 14.3

PM
[A] Warm-up

[B] E2 mins x 10 minutes (5 rounds)
SOTS Press x 5; Building
65, 65, 85, 95, 95

[C] Back squat 1x15 (70% of 1RM - #230)

[D] Open 14.3
8 min AMRAP

135 lbs. Deadlifts x 10 reps

15 Box jumps, 24 inches

185 lbs. Deadlifts x 15 reps

15 Box jumps, 24 inches

225 lbs. Deadlifts x 20 reps

15 Box jumps, 24 inches

275 lbs. Deadlifts x 25 reps

15 Box jumps, 24 inches

315 lbs. Deadlifts x 30reps

15 Box jumps, 24 inches

143

[E] Accumulate 250 yards of sled push  (#155)

[Monday] 12.12.16 AM Snatch/MetCon + PM Helen

AM
[A] Warm-up

[B] E2 min x 10 minutes (5 rounds)
100% of Power snatch (#155)
1 PS + 2 OHS

[C] Back Squat 1x10 (75% of 1RM- #255)

[D] 3 RFT:
10 Hang power cleans (#135)
10 Bar facing burpees

2:48

@ 12 minutes

50 Calorie rows
50 Wall balls (#20/12')

4:38

PM
@ Crossfit Jackson

[A] Warm-up

[B] 20 minutes to work on power snatch

95, 115, 135, 145, 155

[C] "Helen"
3 RFT:
400 m
21 KBS (#53)
12 Pull-ups

All KBS were UB. Had to break up pull-ups. Run was not recovery but still slow

11:33 

[Sunday] 12.11.16 PM Body Attack

PM
[A] Body attack @ Golds Gym South
60 minutes of cardio/strength

[Friday] 12.09.16 Shoulder + EMOMS

PM
[A] Warm-up

[B] Strict Press Clusters 4 x2.2.2 (10 seconds rest between every 2 reps)
95, 115, 135, 155

[C] 10 min EMOM
Odd: 15 KBS (#70)
Even: 40 DU

[D] 10 min EMOM
Odd: 10 Thursters (#95)
Even: 5 Strict pull-ups

[E] 10 min EMOM
Odd: 6 T2B
Even: 5 C2B

[Thursday] 12.08.16 Deadlift + Metcon

[A] Warm-up

[B] 10 min AMRAP
Max Deadlifts @ 78% of PR (#275)

29

[C] Back squat @ 60% 1RM 1x20  (#195)

[D] 14 min AMRAP
10 Cal row
8 OHS (#115)
6 S2OH (#115)
4 Burpees over bar

4+24

[Wednesday] 12.07. 16 PM Snatch

PM
[A] Warm-up

[B] Find 1 RM for Power Snatch
95, 135, 155, 175, 185

[C] Open 14.4 (14 min AMRAP)
60-Calorie row
50 T2B
40 WB (#20)
30 Cleans (#135)
20 MU

186

Row felt good @ 1 1300 rpm (Got off at 2:48). T2B were weak. Cannot link together. Wall balls were 10/10/10/10 with 3 second break. Power cleans were all singles, getting back to bar quick. Got 6 C2B.

[D] Accumulate 250 yards of sled push @ 135

[Tuesday] 12.06.16 PM Gymnastic Work + Clean Technique Work

PM
[A] Warm-up

[B] 18 min EMOM
1.) :30 False hold on ring
2.) 3 Negative HSPU (4-5 seconds)
3.) 6 Burpee BJO (30")

[C] 10 min EMOM
1.) 6 Strict pull-ups
2.) :30 second handstand walk practice

[D] Back Squat @ 60% (#205) 1x15

[E] 6 min EMOM
5 Kipping ring dips

[F] E2 min EMOM for 10 minutes (5 Rounds)
3 x Power clean good form
135, 155, 165, 175, 185

[Monday] 12.5.16 OHS + Row

PM
[A] Warm-up

[B] E2 min for 10 min (5 rounds): Push press behind head + OHS (1+1)
135, 155, 185, 195, 205

[C] Back squat 1x10 @ 70% (#225)

[D] 4 Rounds: 500 m @ 80% PR
10 Burpess over ERG
* Set interval rest @ 3:30

1:54, 1:51, 1:46, 1:42

80% would of been 1:55, but just seemed to easy.

[Saturday] 12.3.16 Team Mr. Joshua

AM
[A] Warm-up

[B] 4 RFT:
Run 400m
30 GHSU
15 DL (#255)

* Partners run together
* Both partners complete all reps
* While one partner performs GHSU, other partner holds plank
* While one partner performs DL, other partner hangs from a pull-up bar

All reps went UB. GHSU got hard at 20ish but kept going

[Thursday] 12.1.16 PM EMOM/Skill Work + Hot Yoga

PM
[A] Warm-up

[B] E4 min x 12 minutes: Back squat x 10 reps
185, 195, 205

[C] E4 min x 12 minutes: DL x 10 reps (@ .75% new 1R)
365, 365, 365

[D] 12 min EMOM
1.) 3-10 Strict HSPU (3x Negative + Kip)
2.) 3x C2B (work on belly to bar- muscle up)
3.) :30 HS walk pratice

[E] Hot Yoga @ Gods Gym South
60 minutes power