Front squats

Front Squat

Build to a tough 10 rep in 12 Min.

145 

3 Rounds

20 Front Rack Lunges, alt. #135/95

15 Pull Ups

400m Run

10:58

Strict press, push press

A. Strict Press 3x5; rest 90 sec.

B. Push Press 5x5; rest 2 min.

A. 75, 85, 90(3) 

B. 115, 125(4), 120(4), 120, 125

10 Min. AMRAP

100 Double Unders

50 Wall Balls #20/14

25 Toes To Bar

5 Strict Chest To Bar Pull Ups (rx+ muscle ups)

1+11

Hang power snatch

Hang Power Snatches

5x5; rest 2 min.

90,95,100,105(4),105

Split jerk

Strength:
A. Split Jerk 5x1; rest 2 min
B. Push Jerk TNG 5x3; rest 90 sec

Wod: 10 Min AMRAP
15 Kb Swings #53/35 (rxt #70/53)
10 Box Jumps 24”/20”
30 sec Hollow Rock

A. 145,155,165,170,175(fail) 

B. 135 for 3. Ran out of time 

Wod: 6+2 rx+

DL/PC/hangPC complex

Strength: 5 Sets
5x Deadlift + 3x Power Clean + 1x Hang Power Clean; rest 2 min.

WOD: For Max Reps
3 Min. Calorie Row
-2 Min. Rest-
3 Min. Toes To Bar
-2 Min. Rest-
3 Min. Kettlebell Swings #53/35 (Rx+ #70/53)

Strength: 115,125,135,140,145

Wod: 151 total reps 

Back squat

Strength: Back Squats
5, 1, 5, 1, 5, 1; rest 2 min.

Wod: 10 Min. AMRAP
10-15-20-25…
Wall Balls #20/14
5 Pull Ups (Rx+ Chest To Bar Pull Ups)

Strength: 155,185,165, 195, 170, 205 

Wod: 165 reps 

Snatches

Strength:
A1. Kneeling Kettlebell Press x8 reps; rest 30 sec.
A2. Bent Over Barbell Rows x8 reps; rest 90 sec.
x5

WOD: 3 Rounds
10 Burpees Over Bar
15 Push Jerks #135/95 (Rx+ #155/105)
200m Run

A1. 26

A2. 85,85,85,90,95 

Wod: 9:38

Oly class 

3x3 @ 75% 100

2x2 @ 80% 110 

1x1 @ 85% 115

5x5 snatch pull @ 115 

Push press, clean and jerk

A1. Push press 8,6,4,2

A2. Ring dips 2,4,6,8 

(:30/2:00) 

A1. 105,115,125(3), 130(1) 

A2. Done unbroken!!!!!! 

Oly class 

Clean and jerk 

3x3 @ 70 (115) 

2x2 @ 75 (125) 

1x1 @ 80 (135) 

Work on not moving my clean in between clean and jerk. 

Tempo front squats

Strength: Front Squat
8-10 reps x3 @ 53x1; rest 2 min

Wod: 5 Rounds
400m Run
15 Thrusters #75/55

Strength: 90,95,105 

Wod: 13:44 

Wod

Strength:
A1. Half Kneeling Rotation and Press 10 reps/ per arm x4; rest 30 sec.
A2. AMRAP Ring Rows x4; rest 1 min.

WOD:
5 rounds
10 Handstand Push Ups 
10 Strict Toes To Bar 
10 Burpees

A1. 18 

A2. 54 total 

Wod:12:48

Power cleans/back squats/OHS

Strength:
Power Clean Cluster
2,2,2 x3; rest 30sec / 2 min

145, 150,150 

WOD:
EMOM for 16 min
Even: 3 Unbroken Hang Squat Cleans #165/115
Odd: 6 Box Jumps 30"

Back squats 

every 90s 7 mins @ 90% (195) 

OHS 

emom 10 mins @ 80 (120) 

Had to use 125 cause the all the weights were taken. Only lasted 4 mins. 😄

Tempo strict press, ring dips, squat cleans

A1. Tempo Strict press 31x1 

6-8 reps x3 rest :30 

A2. 10 pistols x 3 (don't hold foot) rest 2:00 

A. 75(8),85(5),85(5)

B. Done 

B1. Ring dips 5x4 reps (rest :30) 

B2. 10 unbroken t2b x5 (rest 3:00) 

C. Squat clean clusters

2.2.2 x 3 (rest :30/2:00)

125, 140, 150(5)

Front squats/snatch

Strength:

Front squat EMOM 10 mins 1 rep @ 80% 

5@155,5@160 

little over 80% but they felt pretty good  

Snatch 2, 2, 2, 1, 1, 1; rest 2 min

105,110,115,125, failed 135 like 4 times 😜😁

Wod:
9-7-5
Squat Snatch #135/95
Bar Muscle Up

9:05 

Singles on snatches, pretty much did singles on my first round of bar MU then 4/3 and 5 unbroken. Kinda a shit show the first round. But happy that these were feelin good at the end! 

Back squats/OHS

A. Back squats 

Emom 10 mins 1 rep @ 85% (185)

Done 

B. OHS 

8.8.6.6.4.4

85,95,95,105,115,125

Strict press/behind neck SJ

Strength:
A1. Strict Press 6-8 reps @ 31x1 x3; rest 30 sec

A2. Bent over row 6-8 reps x3; rest 90 sec

(75/95)

Wod:
For Time
10 Wall Walks
30 Toes to Bar
50 Box Jumps 24”/20”
70 Double Unders

5:12 

Behind the neck split jerk (off blocks)

4x5reps

115,125,135,145 

A1. 7x3 reps ring dips 

A2. 15 sec L sit palette hold 

Deadlift

Deadlifts 

10,8,6,4,2,4,6,8,10 

185,195,205,215, 235,225,215,205,195

5x 

A1. 3 butterfly chest to bar (30 sec) 

A2. 3 strict hspu (2 mins)  

Emom front squats, OHS, squat clean clusters

Emom 10 mins 3 front squats @ 70% 

Done at 130

OHS 3.3.3.3.3

105,115,125,130,135

Squat clean clusters 

1.1.1 x3 :30/3:00 

155,155,160(2)

"21-15-9" games 2014 wod

8-7-6 (DL/PC/power snatch)(pull ups/c2b/bar MU)

6-5-4 (DL/PC/power snatch)(pull ups/c2b/bar MU)

4-3-2 (DL/PC/power snatch)(pull ups/c2b/bar MU)

11:57 

Tempo strict press/ back squat emom

Strength: Strict Press
8-10 reps x3 @31x1; rest 2 min.

Heaviest @ 65

Wod: 7 Min. AMRAP
7 Shoulder To Overhead #185/125
7 Box Jumps 24”/20”

5+2 

Back squat 

Emom 10 mins 3 reps @75% 

Did 7 mins @165 

Back squats/ Jackie/ tempo strict press

Strength: Back Squat
3, 3, 3, 3, 3; rest 2 min
175, 185,185,190,190

These felt hard today. 

Wod: "Jackie"
1k Row
50 Thrusters #45/35
30 Pull Ups

8:28

7:57 @regionals 2013 

Tempo strict press (3 sec downs) 

5x5 

75,80,85,85,90(3) 

Behind neck push press 

4x5 reps 

95,105,115,125

10x2 reps ring dips 

Every 90 seconds 

Done. 

Oly meet

Practice in garage 

Snatch- 135

Squat clean and jerk-165 

Meet! 

Snatch 110,120,131(fail) 

Clean and jerk- 150,160,170(crossfitstyle) 

Games wods triple 3/beach

"Triple 3s"

3000 row 

300 DU 

3 mile run 

44:23

Pretty stoked about this. 3000 meters is the longest I've ever rowed and that was really mental. It tots helped to have a little push from Devon and Rhiannon 

Beach wod from games 

250 yard swim 

50 dumb bell thrusters 

30 burpees 

500 yard swim 

50 dumb bell thrusters 

30 burpees 

250 yard swim 

34:27

This was awful!! 

PC/PJ/SJ complex

Strength: 
5 Sets of Complex
1 Power Clean + 2 Push Jerks + 1 Split Jerk; rest 2 min. 

135,145,155,155,160

WOD: 
15-21-27
Shoulder To Overhead #95
Toes To Bar  
Kettlebell Swings #53

22:58 I think? 

Sat wod

WOD:
20 Min. AMRAP
15 Box Jumps Overs 24"/20"
10 Overhead Sqauts #95/65
5 Strict Pull Ups  
200m Run

6+6. Fun doing light OHS in a workout!!! 

 

Power cleans

Strength:

Power Cleans
2 reps x7; rest 2 min.

Ended at 170

WOD:
3 Rounds
3 Min. AMRAP
10 Deadlifts #135/95
5 Hang Power Cleans 
10 Burpees
3 Min. Rest 

Total: 9+20

Tempo front squats 1 RM split jerk 1 RM back squat

Strength: 
Front Squats  
6-8 reps @30x1 x3; rest 2 min. 

105,115,135 (all for 8) I'm feeling much better in my front squat position, at a moderate load. 

WOD: 
5 Rounds 
12 Thrusters #95/65
24 Double unders 

4:27

1 rep max split jerk 

175 tried 180 2x and ALMOST had it!!!! 

1 rep max back squat 

225!!! Super stoked on this weight. I could have done more, but was putting my hands down so I didn't want to keep going higher. Max I did without putting my hands down was 215. I think I figured out that I put my hands down to help drive my hips forward, so I need to work on driving my hips forward with lighter weight to build those muscles... I think? 😜

Power snatch/ front squat/ push jerk

Strength:
Power Snatches
3, 3, 2, 2, 1, 1; rest 2 min. 

105,110,115,115(1),120,125(fail)

WOD:
On The Minute for 16 Minutes 
Even: 8 Burpee Box Jumps 24"/20"
Odd: 10 Toes To Bar 

144 rx with 24 

1 rep max front squat 

185

1 rep max Push jerk 

165 

I think it might be a prob that my push jerk and front squat r only 20 LB difference. 😁 wtf

Back squats

Strength: Back Squat
5, 5, 5; rest 2 minutes

155,165,175

Wod:
10-8-6-4-2
Squat Clean #165/115
Chest to Bar Pull Up

6:35

Hang power clean work.

Hang power cleans 

3 @ 50%

3 @ 60% 

3 @ 65% 

3 @ 70% 

80,95,105,115 

Clean high pulls 

4x2 @ 80% 

130 

4 rounds 

400 m row 

4 MUs 

40 double under 

16:03 

Front squats 1 rep max strict press/push press

10x3 front squats 

145,155,155,160,160,160,165,165(2),160,160

1 rep max strict press 

105 attempted 110x2 no go. 

1 rep max push press 

145

Split jerk, deadlifts

Strength: Split Jerk
1 rep x6; rest 1:15

155,160,165,165,170,175

Wod: 5 Sets
5 Burpees As Fast As Possible
5 Kb Swings #70/53
20 Sec Row @ 100%
Rest 2 Min

Fast: :45 slow: :47

7x3 Deadlifts

195,200,205,215,220,225,235

Keepin it light

Power cleans.

Strength:
Power Cleans 3 reps x9; rest 90 sec.
Ended at 155. Working in my last pull. 

WOD:
For Time
800m Run
30 Clean and Jerks #135/95
Run 800m

9:40. This was fun!!! 

Front squats/back squats/Oly class

On Saturday! 

7x5 front squats

145,150,155,160,165,165, 165(4)..I think.

10x3 back squats 

165,175,175,180,180,185,185,190,195,200

Butterfly Chest to bar 

Cluster 4.4.4x4

10sec/2 min 

Oly class 

3x 2 snatch pulls, snatch,OHS @80%

105,110,110

3x3 hang clean and jerk @80%

125,125,125 

3 rep OHS

105,115,125

PP, PJ, OHS

3x3 push press 

135, 140,145(1)

3x3 push jerk 

145,150,155

OHS 1 rep max 

150

Strength:
Snatch grip Deadlift 6 reps @ 31X1 x4; rest 2 min.

125,155,185,185 

WOD:
5 Sets
5 Hang Power Cleans #135/95
30 Sec. Row @100% 
-Rest 2 Min-

50 calories total. 

Back squats

7x5 back squats 

155, 165, 170,175,180,185,185

Started a little lighter since last week sucked! Put my hands down for 2 reps on each 185. Finally these didn't feel like total poop! 

Wod: 

15 wall walks 

10 Turkish get ups (r) #26 

20 pistols 

10 Turkish get ups (l) 

100 double unders 

10:45 

Strict press/1.25 front squats

Strict press

95, 100(2), 100(2) 

So close.... 

Strength:
Front Squat 1.25
10-12 reps x3
95,105,115 

WOD:
3 Rounds
21 Kettlebell Swings #44
15 Box Jumps 24”/20”
9 Chest To Bar Pull Ups
6:20

Back squats/overhead squats

Back squats 5x7 

160, 165, 165, 165 

These sucked!!! I'm starting to hate back squats. 

3x3 overhead squats 

125,135,140(not happening) 

Stoked on 135!!!! 

Front squats/snatches

Strength:

Front Squat 5, 5, 5; rest 2 min
155,165,165(3)

Wod: For time
800m run
75 Wall Balls #14 10ft. 
50 Kb Swings #44
25 Toes to Bar
12:09 

Snatch work: Devon helped me worked on my set up. Start the bar closer to my shins and keep it in that line the whole time  

Power snatch/split jerk/deadlift

Strength:
A. Power Snatch 3 reps every 90 sec x6

105,110,110(2),110,110(2),110

B. Cuban Press 3 sets of 10 reps; rest 1 min

@35

Wod: 3 sets
Row 250m @ 100%
Rest 3 min

:53 for all 

5x5 split jerk 

145,150,155,160(3),155

Deadlift 6,6,6,6,6

205,225,235,245(3),235,240(4) 

Tempo back squats

Strength: Back Squat
@ 3211, 4 sets of 6 reps; rest 2 min
135,145,150,150 

WOD: EMOM for 18 Min
Min 1: 30 Double Unders
Min 2: 15 Wall Balls #20/14
Min 3: 10 Burpees

Did all wall balls with 20lbs and 10 ft target, unbroken! #ihatewallballs

Push jerk, tempo back squats

5x5 push jerk 

125, 130,135, 140, 145(3), 145(4)

Strength: 
Back Squats @3211
8-10 reps x3; rest 2 min. 

125,130,135

WOD:
3 Rounds/ New Round Every 5 Min. 
5 Thrusters 
15 Burpees 
5 Thrusters 
15 Pull ups 
*Choose weight, but thrusters must be unbroken. 

@105 

Push press/overhead squats/push jerk

Strength: 

Push press 5x5 

120, 130, 135, 135(3), 135(4) 

I think I went up a little fast and pooped out. 

Overhead squats 5x5 

105, 105, 110, 115, 125 

105 felt like crap then I moved up to 110 and it felt great. I guess I really need to warm these up. Weight on the heels. 

A. Push Jerks 8-10 reps x3; rest 2 min.

120(10),125(8),125(8) 

B. Single Arm KB Row 15 reps x3; rest 30 sec. 
Done 

WOD:
14-12-10-8-6-4-2
Unbroken Push Jerks #135/95
Box Jumps 24"/20"

6:50 

Romanian DL/back squats

Strength: 
Romanian Deadlift @2121
5 reps x5; rest 2 min. 

155, 175, 195, 205, 225 

WOD:
15 Min. AMRAP
3 Muscle Ups 
6 Power Cleans #205/135
18 Double Unders 

6+8 

4 sets of 9 back squats: 

155,155,160,160 

Front squats

Wod: 5 Sets
10 Burpee Box Jumps 24”/20”
300m Row @ 100%
Rest 5 Min

1:52,1:54, 1:55, 1:56, 1:53

4 sets of 9 front squats 

130,135,140,145 

Should have started at 135. This is much better than last time I did it. That last rep was ugly!! 

Tempo back squats/strict press

Strength:
Back Squat @ 3211
10-12 reps x4; rest 90 sec
125 

Wod: 21-15-9
Thrusters #115/75
200m Run

6:22

5x5 strict press 

85,90,90,95(4),95(2) 

1 rep max power clean

Strength: In 15 Min
Build to a Max Power Clean 

170 

Failed for final rep at 175. 

Wod: In 8 Min
Max Power Cleans @ 155

22

Tried to work on not going too wide with my legs. Didn't really do very well with that. Ryan told me to work on clean high pulls and those hip thrust things. 

6/11 nasty girls/tempo push press

AM: 

Nasty girls: 

12:23

Squats: did 25 in one spot walked about 4 steps and did 25 more. This helped to break it up slightly 

MU

3/2/2-3/2/1/1-2/1/1/2/1

Cleans: unbroken 

PM: 

Strength:
A. Push Press @3011
4-6 reps x3; rest 2 min. 

115 I was really bad at this. The lowering for 3 was hard. 
B. Strict Handstand Pushups 
1 min. for max reps x3; rest 1 min. 

32 with ab mat. Wow!!! This is huge. Did quick sets of 1-5. 

WOD: 
5 Rounds 
7 Strict Pull Ups 
14 Hand Release Push Ups
21 Kettlebell Sumo Deadlift High Pull #53/35 

10:50. Did 44lb KB by accident 😜 this was fun!!! Hard but fun! 

6/9 tempo front squats

Strength: 
Front Squats @3211
8-10 reps x3; rest 90 seconds

WOD:
5 Min. Running Clock 
100 Wall Balls #20/14

5 Min. Running Clock 
100 Double Unders 

5 Min. Running Clock 
100 Box Jumps (w/ step down) 20"

Strength: 115,125,125 

Ugh!!! 

Wod: messed up on my count for the wall balls. Of course. 

6/4 back squats

A. back squat 5 reps x 10 

Rested about 2 mins between sets 

135

B. Strength: Push Jerk
@3011; 5 reps x3; rest 2 min

105,110,110 

Wod: 15 Min AMRAP
5 Strict HSPU
15 Burpees
5 Strict Pull Ups 

7+2 

Did strict hspu with ab mat no plates 

Regional prep.

A. 15 min emom 

5 burpees 

1 strict hspu 

Done. Did all the hspu. I failed twice round 6 and once round 8, but was able to re-attempt and succeed and get to next min a-ok. 

B. 5 hang squat snatches at starting weight (110) rest 3 mins between attempts

Done. No failed. Felt strong. 

C. 3-4 unbroken muscle ups x4 rest as needed. 

Done. Did 4 one round. They felt pretty good today, I just get so tired and I feel like muscle up are just so hard!! 😜

D. Hand walk practice. 

Got 48ft and then ran into Teri on my second attempt. Haha. These felt good today too. 

Hspu rep/hotel wod

9-6-3 

Strict hspu 

Burpees 

Quick run on treadmill 

Did it. It took me about 1:30 for 9 hspu, 1:00 for 6 and :30 for 3. Did singles the whole time. I didn't get a total time, but basically just wanted to do the rep scheme with some work in between. 

Regional prep

3 rounds 

25 pull ups 

5 OHS 

Rest 1 min between rounds

First and second rounds 2:00 third round had to break up my OHS 3/2 and dropped the bar down my back trying to get set up. I think I'm gonna just stick to the plan of 5/2 on the regional wod. Pull ups felt poopy today. 

Regional prep

10 rounds 

3 strict hspu 

4 hang cleans (115) 

5 burpees 

Rest 2 mins at round 5 

So excited that I did this!!!! Only failed 2 times!!!! 30 strict hspu!!!! 

Regional prep

A. 10 min emom at 90 

5 min emom at 100 

1 rep at 110 

Everything was easy and 110 went up good. I think I'm bruised right where I'm hitting the bar... Ouch. I tried moving my hands apart more for the last could reps and that was a little better but eek! 

B. 3 rounds (3 min rest between sets) 

3 MU 

10 "unbroken" clean and jerks 

All my unbroken, then 7/3 8/2 and 7/2/2 on the clean and jerks. 

C. Handstand walkin. 

Tried to take smaller sets and felt better. Got 41/43 I think??? Something like that. I really want 50!!! 

Regional simulation take 2

Friday: 

Event 1 

I did 9s. 4,3,1,1 I think. I can't really remember. Just went by how I felt. Then went unbroken on my clean and jerks!! Happy about that! 

Event 2: opened with 110, finished with 120. Shea made me and I'm so glad she did. This wod is so nerve racking, prob the worst! 

Event 3: 

Only 32 feet. I need to work on taking smaller steps. Once I get going with big steps it's harder for me to keep my balance. 

Saturday:

Event 4:

Shea had a whole plan for the thrusters. I did 10/8 10/8 and 10. Holy aggressive on that last set of 10, but I think it was really good having a number u had to hit. Then 2 rope climbs each round too. That was all good. 

Event 5: well I did 4 strict hspu to start with!! Then 2/1 then it all went down hill from there. I love everything else in this wod though. Apparently we did it wrong, so now we should go back to the dawing  board. 

Sunday

Event 6: switch it up a bit with Kyle, felt better starting with double under... I like this wod! Did 10 reps for the first set of deadlifts then 5s. And did 15 to start with t2b and then 5. I like that because then I for to start every round of t2b and that was better for me. I feel like Kyle just has no weaknesses in this wod!! He tots pushes me. 

Event 7: 

Did 10s on pull ups till 30 I think. They felt good today. Then 5 and 2 on OHS.  Tried to do 6 and failed. Need to just stick to 5 then quick rest and go to 2. It would be ideal if I could rest the bar on my back. I'd like to practice that. 

Fun weekend !!!! 

Regional prep 2

A1. 10 unbroken thrusters (95) rest 1 min
A2. 50 double unders rest 2 mins

Wow these thrusters were a lot harder than the other day. Felt really heavy. Did double under cause I was at home and didn't have a rope to climb.

B. 8 min Max strict hspu

Only got 10. These were really frustrating today. I'm hoping it's just cause I did them yesterday too. Not doing these tomorrow, hopefully recover those muscles. Ugh. Wish I was better at these. Trying to play around with different things. Look up, look down, tight body, quick going down, head forward when I go down.  I wish I had the secret to be good at these.

C. 2 Hang power clean EMOM 10

Wish I had time to do these. I love me some hang power cleans, didn't have enough time. Poo

Regional prep

Warm up: 

500 m row

3 rounds 

Hang squat cleans with bar

10 pull ups 

Emom 10min 2 strict hspu 

Got all the way to round 8 then failed and had to go to singles. 

A) 5 reps at 10# below starting weight rest 1 min

This felt easy: 100

B) 3 reps at starting weight rest 2 min

@110This not so much. Failed my first attempt.

 

C) 5 rounds of 3 mu's and 8 c&j's 95#

All sets of 3 MU unbroken then did 5/3 or 5/2/1 on my CJ. The last last pretty much killed me!!! 

D) 5 sets max Hs walk

Tried to accumulate 100 ft. Shortest 16 longest 30... I think. My shoulder were toast. I really want to try to get 50 ft before regionals. 

2014 regional team wods. trial run

Day 1:

Mu/ clean and jerks 95#

Hang sq snatch practice

8min sq snatch max 2 attempts 

Handstand walks

Day 2:

Thrusters/rope climbs 95#/15'

50/10,40/8,30/6

9-6-3

Strict hspu's

Hang cleans 110#

Bar facing burpees

Day 3:

125 du's/500m row

50 alt deadlift by 5's 185#

50 alt t2b by 5's

49 pull ups

7 OHS 115#

Wod 1: did the round of 15 without any fails. So glad I did that for my mental game. Now I know I can do the hardest round and not die or fail. Will prob end up doing the round of 9, which is AOK with me. Hoping to go unbroken on the clean and jerks if I do end up doing the round of 9. Just got hold on to the bar and keep moving! 

Wod 2: worked up to a hang snatch max. I think I got 120... I think. I may have only got 115. Def need to keep working on these, done feel 100% comfortable on my pull. Our team did the trial with 8 mins and I started at 110 and then failed my second attempt at 115. 

Wod 3: handstand walk. I did 36 ft for the actual run through. I went for 46 ft the next day. Hoping to get a consist 50 for the next few weeks. 

Wod 4: I liked this wod. I think this is how we did the thrusters: 10-8-10-8-8-6 (50)/7-7-10-8-8 (40)/6-8-8-8(30) we did singles on the rope climbs. We finished at 10:43... I think. I'm pretty sure we can finish this. Gotta work on thruster transitions and possibly changing up the rep scheme on the rope climbs. 

Wod 5: holy butt. I'm proud of myself that I actually made it though this workout. It took me about 10 mins but I did it! Failed once in the round of 9, 2x in round of 6 and 1x in round of 3. I loved everything else in the wod. I wish my favorite hang cleans weren't tainted with strict hspu. 

Gotta keep working on my technique on these. Tight core, pop out of the bottom... 

Wod 6- I was most excited about this wod. I was with Kyle and I started the row and went out fast. I kinda died on the double unders. I think Kyle should prob go first on the row. Deadlifts we started with 2 sets of 5s each then went to 5 each. I feel like we could rest a little less between sets. Moved on to t2b and holy t2b and holy grip. Did quick 5s. This was fun! 

Wod 7- this was fun too. I loved the pull ups. Haven't don't that many butterflies in a wod before and they felt great. I did 10 on pull ups and then quick 5 at 30. I did 5/2 on OHS, id love to be able to go unbroken by regionals.

Overall I thought this weekend was really fun, I'm hoping that the next couple weeks of programming will really focus on strict hspu, OHS and hang snatch! Planning to do at least 10 strict hspu a day till regionals.... Good plan????? 

Deloading week.

Day 1

A. Back Squat 3 reps EMOM for 10 min use #135 and no more

B. Power Snatch 2 reps EMOM for 10 min @ #75 (use no more)

Done (no abs or anything else)

Day 2 

Row

30 sec @ 85%

30 sec @ 50%

10x

Feels weird to be doing so little.

Long wod

For time:

Row 2k

100 Double unders

50 Burpees

25 Medball clean #80

5 Muscle ups

Wod: 20:56

Hated the row. Everything else felt pretty good. 

Power snatch+OHS

A. Not for time: 10 Bar muscle ups

B. 10 Min to build to a heavy power snatch + overhead squat

C. 30 Squat snatches for time #95

D. Deadlift 3x10 #185; rest 2 min 

A. Done 

B. 120

C. 7:41

D. 

Super rushed lunch break wod. Did as much as I could in the time I had. Bar MU felt great, pretty much did sets of 3. 120 power snatch was not pretty, but it just kinda happened. Was so rushed I wasn't even thinking about the weight and just lifted it. Squat snatches seems like it took forever! Slow pace was my theme this week. Just get it done. 

Push press

A. Push Press 8,6,4,2,4,6,8; rest 2 min

B. Cuban press 3x15 reps; rest 90 sec

+

For time:

100 Double unders

50 Hspu

40 Toes to bar

30 Shoulder to overhead #120 axel bar

A. 120, 125, 130, 140, 135, 130, 125 

These felt pretty good today. 

B. reverse flies instead with 12lb KB. My shoulders are pretty toast and I knew Cuban presses would kill!!! 

Wod: 15:35

Everything went great until the SOH. I didn't get into the swing of it until like 12 when I realized they were much easier to do consecutively with stopping in the rack position. Was able to do 4-5 that way, but I took some serious rest between sets 😜 axel bar is a whole new beast. Especially at that weight. 

Back squats

A. EMOM for 9 Min

Min 1: 1 Legless rope climb

Min 2: 20 Alt pistols

Min 3: 3-5 Medball Cleans #80

B. Back Squat 3 reps EMOM for 10 Min (start and finish with same weight)

+

For time:

30 Squat Cleans #135

30 Ctb pull ups

A. Got all the way up on 1 rope climb. About half way for the rest. Med ball cleans were ok. 

B. 170 for all. Felt good! Only put my hands down once and I don't even know why. 

Wod: 10:50

8:00 for cleans. This sucked. Squat Cleans took forever!!!!! 5s on C2B 

Team wod/split jerks

Am: Heidi, Cody and I (in that order) 

60 cal row

50 wall ball (14/10ft) 

40 pistols

30 one arm DB snatches (60)

20 burpee box jumps

10 MUs

Congo line-type. Don't know the time, but this was a grinder and glad to have complete it. Row, Wall balls, snatches, and MU were challenging. So pretty much everything. 

A. 10 min to build to a heavy split jerk from the floor

B. 30 splits  jerks for time @ 85% of above

C. bent over reverse flies 3x15 reps x3; rest 90 sec

+

50 burpee box jump overs for time

A.  170. Attempted 175x1

B. 9:42 

3 at a time. There was one set I did 2 then the next set did 4. 

C. Done

Wod:5:11

Practice practice practice.

A. 3 sets not for time:

15 Toes to bar

15m Handstand walk

5 Muscle ups

+

5 Rounds

50m Sled drag #90

50m Sled push #90

50m Suitcase Carry #70

Rest 1:1 or as partner goes

Done and done. Good to be with the girls, good to practice skills!!! 

Squat snatches/DL snatch grip/1krow wod

A. squat snatch clusters 3.3.3 x3; rest 30 sec / 3 min

B. Snatch grip deadlift 5x5; rest 2 min

+

For time:

30 hang snatches #75

Row 1K

A. 110,110,110

Wanted to try to go heavy longer. Failed 1 rep first round, 2 second round and 3 third round... 

B. 175,185,195,195,195(2) 

So tired at the end. Maybe shouldn't have gone so heavy. 

Wod: 7:38 

1:50/4:16

Had a little technical probs with rower. But happy with my 1k row time and I liked the hang snatches. 

Front squats/squat cleans

A. 3 sets not for time:

3 rope climbs

50 double unders

20 alt pistols

B. front squat 2 reps EMOM for 12 min

C. squat clean gauntlet (start at #95 and add #10 EMOM until failure. May make 1 #5 jump. Once you make it you must go back to #10 jumps).

A. Done. DU unbroken and pistols without holding my leg. This is the most I've even done this way!! Bring on some light weight! 

B. 150 for 6, 155 for 6 

Front squats are the devil. I don't know if I would have been able to do 12 mins at 155??? I'll never know 😜

C. Failed 165, went down to 160 completed was super ugly. Really really disappointed with this. I cleaned it easy, just couldn't get out of the squat. Crappy! 

Squat snatches, oh squats

A. Squat snatch 3 reps EMOM for 15 min

B. OH squat 5, 5, 5; rest 2 min

C. Deadlift 3 reps EMOM for 10 min

A. 95 

This was a long emom. My heart rate went up towards the end. I think I failed like 3 reps total. Towards the end I felt like my form got better with the hip pop. 

B. 95,105,115 

Failed first attempt at 115, redid it and focused on keeping my chest up and out. That helped a lot!! 

C. Didn't have time for the DL. Maybe I can make then up sometime this weekend. 

4/8 strict press, push press TMS

A. Strict Press 3 reps EMOM for 10 min

B. Build to a 5rm push press

C. 20 ring dips for time x3; rest 2 min

D. 20 hspu for time x3; rest 2 min

A. 85 for all. Tried 90 and failed last rep on 5th round. 85 was manageable 90, not so much! 

B. 130. Attempted 135 2 times prior to 130. I did 135 two weeks ago for 5. I think my shoulders are just toast from yesterday and today. 

C. Done. Tried to just get it done, go low enough and keep a steady pace. Seriously my shoulders are toast!!!! Tried to learn butterfly ring dips. Those look so much easier than they are. I couldn't figure them out. Maybe Ryan and give me some lessons. 

D. Sorry. I skipped this. My shoulders r crazy tired. Gotta listen to my body. 

4/7 Back squats, power cleans. MU wod

A. Back squat 8, 8, 6, 6; rest 2 min

B. Power clean clusters 5.5.5 x3; rest 30 sec / 3 min

+

5 rounds

5 muscle ups

20 unbroken wall balls 

A. 155,165,175,175

B. 145 for all 

C. 18:03 

Wow holy aggressive. I'm so glad that Abby was here to workout, because there is no way this would have happened without a partner. Back squats were hard at 175. Put my hands down a lot on the second to last set, then tried to work on it for the last set. The power cleans were hard too. Tried to work on my pull, and releasing my hands at the top each time. The MUs in the wod were hard. Felt good into round 3 then started failing some reps. I strung together 2 each round. This was really hard, but I do know it was good practice.

This was a hard day!!! 

4/5 Saturday team regional training

AM: (Heidi, Grant, Oliver)

Girls complete the couplet, guys hold bar until couplet is over. Then guys... 

60 back squats (95,135) 

50 pull ups 

40 shoulder to overhead 

60 front squats (75,135) 

50 pull ups 

40 S2O 

60 OHS 

50 pull ups 

40 S2O 

29:27 

This was fun. I think I need to get more in the sprint mode with team wods, more like EMOMs cause most workouts hve built in rest. My pull ups felt slow/not that good today. Maybe should have done a little biggest sets in the beginning. We did  10s for back/front squats, 15 for OHS. 15/10 on the pull ups and 15/20 on the S2O. This was fun!!! 

PM (karli, Keegan, Cody) 

200 m buddy carry 

10 squat snatches 

20 burpees 

30 t2b 

I really liked this wod. Squat snatches felt heavy in warm up then really good in the wod. Did singles with no rest. I don't know what our total time was, but I went first and got done at 7:28 

4/4 Sled wod

5 rounds

100m sled push #90

100m farmers carry #35’s

50 double unders

11:35

This was kinda. Quick. 

After we did 100 GHD sit-ups. Did some skill work, butterfly chest to bar, legless rope climbs, handstand turn arounds. Most of these skills were pretty unsuccessful, but I guess that why I need to practice. 😜

4/3 Power snatch

A. Power snatch build to a tough single

B. 20 power snatches for time @ 85% of above

C. Snatch grip DL 5, 5, 5; rest 2 min

A. 115. 

Squat snatched 120 on my first try. Tried to power it but couldn't. Feel good that 115 and 120 went up pretty easy. 

B. 3:44

Haven't done these for so long it took about 10 reps to get in the swing of it. I tried to make them look pretty and now go super fast. 

C. 165,165,175

Clean and jerk, push press, max hspu

A. Power clean and jerk @ 90% effort x5; rest 90 sec

B. Push Jerk 5, 5, 5; rest 2 min

C. Max strict + kipping hspu x3; rest  2 min (once you can’t do strict go ahead and kip. Don’t come off wall)

A. 145,150,150,150,155(fail) 

Opps. I guess my 90% to 100% is only 5 lbs away. 150 felt pretty good. My jerks just kinda sucked. Think I need to take same lessons from Shea, she's the jerk queen!!! 

B. 125,125,130

These felt good. 

C. 4st/15total, 3/16, 3/15 

These were yuck! I felt like I could have gone more, but I guess I was just kinda over it. 

3/31 front squats, OHS, MUs

A. Front Squat 5, 5, 5, 3, 3, 3; rest 2 min

B. OHS build to a 5 rep max

C. 10 Min amrap burpee muscle ups

A. 145, 150, 155, 165(2), 160(1), 160 

These were really hard. My quads are still super sore from 14.5. 

B. 115, 120(3), 120(4) 

Def need to work on these. I feel like I haven't gotten better at these since last year at regionals. 

C. 22

This was good practice. Didn't fail. I always have a hard time knowing how to pace out workouts with mu. Maybe I could have gone faster? But I'm always so nervous I'm gonna fail. I need to work on MU strung together, singles are feelin good! 

3/25 PP/SJ

3 sets of 5 push press, 1 push jerk rest 2

Wod:

27 push jerks 105#

21 box jumps 

15 push jerks 105#

9 box jumps 

Strength: 135

Wod: I'm just seriously retarded. Did it completely wrong. Regardless, 105 felt heavy

3/24 14.4 back to bloggin

14.4 

Row, t2b, wall balls, cleans, MU 

To be honest everything felt good until those cleans. Holy aggressive, I was so tired. 

Row for me was just trying to get it done. I don't even know what I got. Tried to do 5s the whole time on t2b, then went down to 3/2/1s. That was kinda surprising, but got through those. 10s on the wall balls!!!!!!! Then singles on the cleans. 95lbs never felt so heavy. Cray! Then just tried to get some MUs. The second one wasn't very pretty, but I'm really happy with this score after Costa Rica. Heck I think I'd be happy with this score even if I hadn't been in Costa Rica for a week! 

14.2 a/b

0-3:00

2 rounds 

10 OHS

10 t2b 

3:00-6:00 

2 rounds 

12/12

6:00-9:00

14/14 

....

139. Felt really good and paced out on the first two rounds. Unbroken OHS 5/5 for c2b for first round. Then 4/4/4 and 5/5/2 for second round. Then the third round I think I tried to pace it out too much and didn't finish. So frustrating. Gonna redo it and goes balls to the wall on the round of 14. Really hope I can get through it. 

Round 2- 176 

Did pretty much the same thing for the first two rounds then just sprinted out the 14s. This was seriously awful. Then once the 16s came I literally was so tired and didn't even have a game plan at all. Glad I re did it, I'm happy with my score. Now I just need a good showing the first time around!!! 

3/11 front squats/deadlifts

A. Front Squat 4x6-8; rest 2 min

B. Deadlift Clusters 5.5.5x3; rest 20 sec / 3 min

A. 135(6), 135(6), 135(8), 135(8)

Will front squats ever to easier. I feel like this should be a weight that isn't hard but it still is! 

B. 185, 185, 185 

Planned on going up in weight, but it didn't happen.

Wow. I was super tired and unmotivated today. This took everything in my to complete in the garage. (I don't know how u do it rhiannon). 

So yesterday Ryan gave me a pass on the program and now I'm confused at how I'm supposed to be working out during the open. Am I supposed to do weights the day after wod? day of? I don't know???  if u give me an excuse to skip the program, let's be honest, I prob will. 😜

3/6 get the heart rate up.

A. 4x

5 burpee box jumps 20”

200m Run

rest 2 min

+

B. 4x

5 power snatches #75

20 cal airdyne

rest 2 min

Done. 

Push press, push jerk

A. Push press 8,6,4,8,6,4; rest 2 min

B. Push Jerk 3,3,3; rest 2 min

+

EMOM for 20 min

Even: 10 Cal Row

Odd: 7 Toes to Bar

A. 125, 130, 135, 125, 135(5), 140(2) 

B. 145, 145, 150(2) 

These felt really hard today.

Wod: done. 

11.4 second attempt/Back squats

A. Back Squat 4x6-8; rest 2 min

B. Walking Lunges w/ BB 12 steps x4; rest 2 min

11.4.2- 354

Yea!!! So happy with this score. I just tried to not rest as much between the two movements. 

A. 145 (8), 155(8), 165(6), 165(6) 

Wow these were hard after the wod. My legs were pretty shaky 

B. 100, 105, 105, 110

14.1

14.1- 333

33 is my favorite number, so it seems fitting to get what I did. I'm so glad that this first wod is over!! It's always the first one that is the most stressful. My verse for the next 5 weeks is Phillipians 4:6! 

Did first 5 rounds unbroken, then did 10-5, 12-3. Feel really good about this score. Not sure how much better I could have done, felt like I played it really smart and paced it the best way I could. 

Cardio wod

5x

50 Double Unders

20 sec sprint on rower

rest 3 min

+

5x

10 Burpees AFAP

20 sec airdyne @ 85%

rest 3 min

**Give or take a few scores for the clock. 

A. :55, :55, :56, :57, ? 

10 unbroken butterfly pull ups after each round. 

B. :47, :52, :48, :49, ? 

Good to work on burpees.

Strict press/split jerk

A. Strict Press 3, 3, 3; rest 2 min

B. Split Jerk 3, 3, 3; rest 2 min

+

12 Min AMRAP

2 Strict HSPU

4 Muscle Ups

8 Kb Swings #53

A. 95,100(2), 100 

Need to go lighter on these in the future and really work on not moving anything but my shoulder/upper body. 

B. 155, 160, 165(1)

Wod: 5+5

I really happy with this. The MU felt pretty good today. Only failed 1or2. When there r MU I just take my time because I don't want to fail. I need to figure out just a how much time is too much, but enough. Did 3-1 for first round then 2-2 then towards the end did 2-1-1 on MU. Hspu got hard at the end too. Did singles for the last 2 rounds. 

Squat clean/front squat complex

A. 1x Squat Clean + 4x Front Squats x4; rest 2 min

+

3 Rounds:

25 Wall Balls #14

20 Pull Ups

15 Burpee Box Jumps 20”

A. 145, 155, 160(failed @3rdFS), 160(missed last rep) 

Def need some coaching on my front squat. I feel like squat cleans are easier than front squats. I feel like I'm taking too long to go down and wasting a bunch of energy. 

Wod-10:37

So tired during this one. 15/10 on wall balls. Pretty stoked on that. 10/10 pull ups and just keep going on those darn burpee box jumps. 

Squat snatches

A. Squat Snatch 20 singles @ 75-90%; rest 2 min

+

3 Rounds

400m Run

9 Hspu

12 Power Snatches #65

A. 95,95,100,100,105,105,105, 110,110,110,115 for rest. 

I actually liked this. It was kinda relaxing. I wish we could have gone heavier at the end. 

Wod: 9:04. 

Glad I did this with the girls, Shea pushed me on the run and rhiannon pushed my on the HSPU and snatches. 

2k rows, wod

2k Row x3; rest 5 min 

Row 8:49, 8:46, 8:41 

Happy I ascended these...by a little. The first 1 row as rough, then it was just push through to the finish. On the last row I tried to do intervals with 100 m. (100m on 100m rest) it seemed to help, and it made it go by fast. I seriously need to go see Ed my hip was killing me during these. 

For time: 

50 Wall Balls #14

50 Double Unders

30 Ctb Pull Ups

30 Burpees

10 Power Snatch #95

10 Burpee Muscle Ups

Wod: 14:47 

Everything felt pretty good but my c2b felt awful. Think I need to stick to lipping if those come up in the open. I'm just not proficient enough to do them in a wod. Only failed 1 MU, I need to keep my palms in on the kip (no turn out, it screws me up) 

Squat clean cluster/ 13.4

A. Squat clean clusters 2.2.2 x 3; rest 30 sec / 3 min

B. Glute Ham Raises 4x8; rest 2 min

+

7 Min AMRAP

3.3.6.6.9.9

C&J #95

Toes to Bar

A. 150(failed last rep), 150, 155(2 reps total-1,0,1) 

Good practice, but my back was kinda tight and it was just heavy!! 

B. Done. 

Wod: 91 

Cleans and jerks felt weird, couldn't get into a rhythm, but overall happy with this. 

1 rep max front squat, PJ-SJ complex

A. 1 rep max front squat

A. 2 Push Jerks + 1 Split Jerk x5; rest 2 min

B. Cuban Presses 4 x 15 reps; rest 90 sec

+

10 Min AMRAP

5 Hspu

10 Burpee Box Jumps 20”

A. 195 

Yea!!! My goal was 185 today. So happy with 195. Went for 200 and dropped it at the bottom. Not today. 

A. 140, 145, 150(failed 2nd PJ), 145, 150 

These felt off today. At the end Ryan said. Knees out, weight back. 

B. Done @ 15/25#. 15 GHD sit ups in between sets. 

Wod: 8 rounds 

This tots felt like an open wod. Still don't feel like I have the get up and go vibe. Maybe I just need the open to start. 8 days... 

 

Split jerk, rowing, squat snatches & heavy deadlift wod

Am:

A. Split Jerk: 3, 2, 1, 3, 2, 1; rest 2 MIn

+

Row:

500m for time; rest 1:1

400m for time; rest 1:1

300m for time; rest 1:1

200m for time; rest 1:1

100m for time; rest 1:1

Pm: 

A. Squat Snatch Clusters 2.2.2x3; rest 30 sec / 3 min

+

3 Rounds:

10 Deadlifts #185

10 Box Jumps 30” (step down)

Am: 

A. 145, 155, 165, 155, 165, 175, 180!!! 

10 LB PR!! 

These felt really good today! Some weren't so pretty, but I'm so happy to finally get a PR in something! 

1:55, 1:32, 1:10, :46, :22 

Rowing, boo! The 500 felt really long. I've been doing 1000 m rows at least 3x a week in warm ups, so I do feel a little more comfortable on the rower. This was good practice. 

Pm: 

100, 105, 115!!! 

So happy Ryan made me do 115. My pull felt really good today. Wasn't rushing my first pull and really pulling hard on my second. I can't believe I did that many at 115!!! 

Wod: 3:47

Did all deadlifts unbroken (cause rhiannon did :) I was going really good on my box jumps till my fall. I'm bummed cause I felt like I was keeping a good pace. 

Overall really really happy with today. So good to have the day off and be with the girls!!! 

2/13 hang squat cleans

A. Hang Squat Clean: 5, 5, 5, 5, 5; rest 2 min

+

20 Min AMRAP

5 Power Cleans #105

10 Toes to Bar

15 Wall Balls #14

(11.4)

A. 125, 135, 135(4), 135, 140 

B. 9+15

All cleans and T2B unbroken 

Strict press/push press/push jerk complex

A. 5x Strict Press, 3 Push Press, 1 Push Jerk x5; rest 2 min

+

12 Min AMRAP

4 Strict HSPU

8 KB Snatches (per arm) #35

12 Box Jumps 20”

A. 90, 90, 95(4SP), 95(4SP), 95(4SP) 

Wod: 8+20 

Back squats

A. Back Squat: 10 sets of 3; rest 2 min

B1.5 tng Power Snatch #95 x5; rest 1 min

B2.  3 Unbroken Muscle Ups x5; rest 2 Min

+

21-15-9

Burpee

Chest to Bar Pull Ups

A 175, 175, 175, 175, 180, 180, 180, 180, 185, 185 

Put my hands down for the last rep of the last two sets, so I didn't go up. 

B1.  Done. 

I was kinda dreading this. I just teally tried to focus on form, big pull and get low quick. 

B2. Done. Last round did 2, failed 2 reps then waited ~45 seconds and went for the last rep. This was really good practice 

Didn't do the wod. Need to watch my shoulders and Listen to my body. I was wrecked after last weeks ring dips, so I wanted to be safe. 

Squat cleans

North rim 8:00

A. Squat Clean Clusters 3.3.3x3; rest 30 sec / 3 miun

B. Weighted Glute Ham Raises 4x8; rest 90 sec

+

10 Min AMRAP

10 Overhead Squats #75

10 Burpee Box Jumps 20”

NorCal 11:00

Skills: 

10 Pistols

Max strict Hspu

10 Butterfly chest to bar 

Wod: 

5 power cleans (100) 

10 toes to bar 

15 wall balls (14/10 ft) 

5 rounds-

20 med ball sit ups 

25 m crab walk 

8:00

A. 140, 140, 145 

B. done 2 without weights 2 with 10 lbs. 

I hate these. I thought I was getting better at them, but apparently I have been doing them wrong. Whatev. 

Wod: 6 rounds even. 

Did all OHS unbroken. My legs were blown up. Ready for a rest day!!! 

11:00

Did pistols without holding my leg and just barley touching a short box. Keep weight on heal, chest UP! 

Hspu Mostly did about 6-7. Worked on tripod position and pushing head thru at the top... Like a press 

CTB. We both super surprised ourselves on these. I think i did 7 in a row at one point. I don't know what got into me! When I was getting tired I was just dropping straight down. Need to work on leaning back to keep the rhythm. 

Wod: 4+11. modified 2011 open wod. I wasn't really doing it all out because I was tired from everything else this morning. Started to get super fatigued with the wall balls, but was trying to do them as unbroken as possible. 

Fun like ditty at the end 😜

Split jerk 1 rep max

A. Split Jerk: Build to a Max

B. 10 Singles @ 80% of 1 RM; rest 2 min

+

100 Burpees

75 Double unders

50 Cal Row

25m HS Walk (30 Shoulder touches)

Wod: totally forgot my time. Maybe 15:20. I have no idea. This wod was fun to do with the girls. I felt pretty good about hanging with karli (the gymnast) on my handstand walks 😜

A. 170 

looked back and this the same as my last 1 rep max.

B. @140 1 min rest btw reps. These felt easy. I feel like my 1 rep should be more but testing it after the wod prob isn't ideal. 

1 1/4 back squats and power snatch clusters

A. 1 1/4 back squats 4 sets of 6 reps; rest 2 min

B. Power Snatch Clusters 3.3.3x3; rest 30 sec / 3 min

+

20 Wall Balls #20

3 Rope Climbs

20 Wall Balls #20

2 Rope Climbs

20 Wall Balls #20

1 Rope Climb

A. 135,140,145, 150 

This was hard. Didn't think I'd be Ble to go that heavy for 6

B. 105,105,110(clusters of 2) 

Did this Sunday and wasn't able to do as much at 110. Feel like I should be able to do more on this. 

Wod: 5:54 

10s on all of the WB. Tried not to drop it. Wasn't as bad as I thought I was gonna be. 

PP/PJ/SJ complex, ring dip wod

A. 3x Push Press, 2x Push Jerk, 1x Split Jerk x5; rest 2 min

+

15 Min AMRAP

10 HSPU

15 Ring Dips

10 Strict Pull Ups

A. 125, 130, 135, 135(failed @ 2nd PP), 135(failed 3rd PP, but finished set),135

Wod: 3+16 

Ring dips!!! Although I felt like all of then were legit, which is rare for me. I guess they're getting better. 

Practiced MU. 2 unbroken EMOM for 5 mins. 

Front squats

Strength: FrontSquat
10 sets of 3 

Wod: 3 Rounds
20 Hang Squat Cleans #95/65
15 Pull Ups
10 Burpees Over Bar

Strength: 145,150,155, 155, 155, 155, 160, 160, 160, 165(2) 

160 felt good. 165 no good! 

Wod: 8:19

First set of 20 unbroken, then 15/5, then 13/7. Good wod. Lung burned. Good prep for the open! 

Power snatches

A. Power snatches Clusters 3.3.3 x3; rest 30 sec / 3 min

+

7-6-5-4-3-2-1

Deadlift #185

14-12-10-8-6-4-2

Chest to bar pull ups

A. 100,105,110 (only 1 cluster) 

Prob should have stayed at 105! The first cluster at 110 felt good, just couldn't maintain. 

Wod: 4:52 with reg pull ups 

Can't do c2b at the house, ceilings too low. All DL unbroken and felt good. Feel like I haven't done DL in forever. 

Strict press, bench press

A. Strict Press 3, 3, 3 ; rest 2 min

B. Bench Press Clusters 5.5.5 x5; rest 30 sec / 3 min

+

50-40-30-20-10

Unbroken Double Unders

10 Burpees

A. 95, 100, 95

B. 95, 95, 100, 100, 105

Wod: 4:40 this was a good wod to get in the open mind set. Sprint it out at the end. 

Front squat cluster

A. Front Squat Clusters 3.3.3 x3; rest 30 sec / 3 min

+

14-10-12-10-8

Overhead Squat #65

Chest to bar pull ups

A. 155, 160, 160 

Wowzaa. This was hard.

Wod: 7:23

This was a fun one. Weird reps!!! 😜

PP, PJ, SJ complex

A. 5x Push Press, 3x Push Jerk, 1x Split Jerk x5; rest 2 min

+

12 Min AMRAP

4 Hspu

8 Burpee Box Jumps 20”

12 Kb Swings #35

MA. 120, 120, 125 (no s. Jerk), 125 (no s. Jerk), 120 (no s. Jerk) 

Wow. This was so much harder than I thought it was going to be. I really wanted 125, but it was just too many reps. Ugh! 

Wod: 8+2  

Just keep movin. 

Back squats, power cleans

A. Back Squat 7 sets of 5 reps; rest 2 min

B. Power Clean: Build to a max in 8 min

+

Max Power Cleans 90% of B in 8 min.

+

10 Toes to bar EMOM for 10 min (once you can’t complete 10 keep going at whatever number you finish at)

A. 170, 170, 170, 175, 175, 175(4), 175

Put my hands down quite a bit on these. I was getting out of the habit and now I'm gettig back into it. I think its cause there was SO many reps. 

B. 170 (matched my pr) 

This was not pretty, but I did it on my first try. Attempted 175x2 and failed. Someday... 

C. 26. @ 155. That was heavy!!! 

D. T2b: done 10, each min. 

Did some MU practice at home. Leaving the metal rings up to practice at home. I want these to come easier to me. Especially a few strung together. 

Tng squat snatches

A. Squat Snatch; 3 tng reps for 7 sets; rest 2 min

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10-8-6-4-2

Power Snatch #95

20-16-12-8-4

Airdyne Calories 

A. 100,105(2),105,105,110,115(1),115(2)

These felt good today. I was good to practice tng, felt like I really had to focus on form.

Wod: 10:11 

This was fun! 

split jerk, strict HSPU, MU wod

A. Split Jerk 1 rep every 90 sec for 7 reps (use 85-90%)

B. Amrap unbroken strict hspu in 10 min

(1, 2, 3, 1, 2, 3….) so 1 unbroken then 2 then 3 then 1….

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For time:

10 muscle ups

100 shoulder to overhead #55

2k row

A. @145

These felt good. The first couple i wasn't getting low enough and was working on that for the last ones.

B. 7 + 1 (1,2,3=1 round)

This was really good. They felt the best they ever have. Really good practice. Def the most strict HSPU I've ever done

WOD: 21:25 ugh.

Took me 6:00 to do the MU. Did 1 at a time. tried to string 2 together in the beginning and failed so i figured i'd just take one at a time. I need to practice them swung together! 9:09 row. I hate rowing!

Pause back squats, clean pulls

A. Back Squat: 5, 4, 3, 2, 1, 1

@ 33x1; rest 2 min

B. Clean Pulls 4 sets of 3; rest 2 min

C. Glute ham raises 5x6 rest 90 sec

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12 Min AMRAP

200m Run

1 Rope Climb

10 Burpees

A. 155,165,170, 175(1), 175,180 

These were pretty hard. I put my hands down a lot. It's hard not to on the pause squats. 

B. 175,185, 185,195 

I haven't don't these forever. Devon was there giving me tips. That was good ause I always feel like I'm doing them wrong. 

C. Done 

Wod: 6 rounds 

This was a good cardio wod. The rope felt really high for some reason, maybe cause I haven't done them in so long. 

1/21 push jerk, ring dips, wod

A. Push jerk 2, 2, 1, 1, 1, 1; rest 2 min

B. weighted bar dips 5x6; rest 2 min

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3 rounds

7 push jerks #115

10 chest to bar pull ups

13 burpee box jump overs 20"

A. 150, 155(1),160,165(fail),165(fail...so close), 

B. all with 5lbs. 

Wod. 7:45. Ugh. That's was hard. I thought I was gonna puke when I got done. 

Front squats, power snatches, unbroken wod

A. Front squat: 7 sets of 5 reps; rest 2 min

B. Power snatch 1, 1, 1, 1, 1; rest 2 min (not pr attempts. You may pr but cannot fail more than once)

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35-30-25

Unbroken wall balls #14

Unbroken double unders

A. All done at 155. 

I thought I might be able to go to 160, but wow it was getting. Harder and harder, that's a lot of reps! 

B. 105,105,110,110,110 

I feel like I should be able to do more, but I'm happy with this after how these felt last week. 

Wod. 7:19

Wall balls at a 10ft target. I hate wall balls. I would rest on the wall balls without putting it on the ground. Those sucked!!! 

Squat snatches, heavy cleans and HS walk wod

A. Squat snatch 2 reps EMOM for 10 min @75%

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3 rounds

7 squat cleans #155

10m hand stand walk (45 sec hold)

A. Done at 95. 

These felt good. Pretty easy. 

B. 12:25 

Did 145, I attempted 155 and failed during warm up. 145 was super heavy! Failed 1 rep in second round.  This was my first wod with handstand walks. It was fun. After the wod, Mandy told me to lead with my feet, which totally makes since and I tired it out and it was way better. 

Push press, weighted ring dips

A. Push press: 2, 2, 1, 1, 1, 1; rest 2 min

B. weighted bar dips 4x8; rest 90 sec

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5 rounds

10 hspu

10 chest to bar pull ups

50 double unders

A. 130,135,140(fail),140(fail),140,140(fail) 

Wow this was a big ol fail today. I'm not sure if it was just a off day or I was not trying hard enough. Oh well... "It's just training" 

B. 5 lbs for all. These were hard! Especially by myself. 

Wod: 10:05

This was kinda fun. Had a time to chase. Did all hspu and DU unbroken. Did 6/4 and 5/5 on C2B with little rest. Tried to just rest on the DU.