10/31/16

AM
Assault Bike
4 minutes @ 175 watts
1 minute rest
4 minutes @ 225 watts
1 minute rest
*continue in this sequence, adding 50 watts until failure*
175, 225, 275, 325
(didn't attempt 375, 325 wrecked me)
+
20 minutes mobility. Done.

PM
A. Snatch (from full extension) 4 x 3 rest 90 seconds (all at 65# or heavier)
65# x2, 70#x2
B. Snatch Balance 5 x 1 rest 2 minutes - all at 135# or heavier (pause 1-2 seconds in bottom)
135#, 140#, 145, 150x2

C. Deficit Halting Snatch Pull to Knee (1 second pause) 4 x 3 rest 2 minutes (stand on 45# plate) @ 175# or heavier
180#x2, 185, 190

D. Front Squats 3 reps Every 3:00 x 12 minutes @ 85% 205#

E. Banded Hamstring Curls x 100 reps (blue band). Done.

10/29/16

Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.

342 (3 cleans in the 4th round @175#)

-compared to 258 during the open

10/28/16

AM
A. Push Press x 1 + Push Jerk x 2 + Split Jerk x 3 - Every 3 minutes x 15 minutes (compare to weights from last week)
115#, 130, 140(fail), 140, 145
(having one of those days where everything feels heavy)
+
EMOM x 10
odd - 12 Calorie Assault Bike
even - 12 TNG Power Cleans 85#
Done.

Finisher:
3 sets:
100' Sandbag Carry 160#
100' Farmers Carry AHAP
(50#, 70#, 80# each side)
Done.

PM
1 Mile Run AFAP
rest 15 minutes
1 Mile Run
(CFW mile)
5:51, 5:49

10/27/16

AM
A. Overhead Squat - work to 1RM
190#
(35# pr from May) really happy about this lift today!

B. Snatch Cluster 1.1.1 x 5 rest 15 seconds, rest 2 minutes @ 80%
Done at 109.4#

C. Every 20 seconds x 5 minutes - 3 UB Strict HSPU. Done ub

PM
30 Jumping Muscle Ups (pause 2 seconds bottom of dip and kip out). Done.
+
EMOM x 18 minutes
minute 1 - :30 Seconds Max Ski Sprint
minute 2 - :30 Seconds Max Burpees to 6" Reach
minute 3 - :30 Seconds Max Box Jump Overs 18"
Done. (8-10 cal ski per round, 10-12 burpee per round, 15-19 bjo)

10/26/16

A. Strict Press - 2-2-2-2-2 *building* rest 2 minutes (90# or heavier)
90#x2, 95#x3
B. Banded DL (bllue band) 8 x 3 @ 60% of 1RM rest 30 seconds
200#. Done.
+
EMOM x 16
odd - 10 Calorie Assault Bike
even - 10-12 Pull-Ups
Done.

10/25/16

AM
5 minute AB Warmup @ 175-200 watts
+
10 sets:
10 Second All Out Sprint (Max Watts)
rest 1:30 after each set
+
5 minute AB Cooldown (slow pedal)
Done. 763-819watts avg. each sprint.

PM
Class wod (kind of)
AMRAP 8
10 p. Cleans 75#
20 du
9+3 (didn't have a space to do double unders so spent a lot of time waiting around- so not much intensity)
-rest 2 min-
AMRAP 8
10 hang power snatches (45# bb)
10 BJ
10+6

10/24/16

AM
Row 750m @ 1:55-2:00 pace
Row 250m @ <1:50 pace (compare this to last week and let me know which felt better/worse)
rest off erg 8 min x 2
3:53, 3:55
rest as needed after 2nd set
Row 1k time trial for time
3:43 (tied previous pr)
+
20 minutes Mobility. Done

PM
A. Snatch (from full extension) *light* 4 x 4 rest 90 seconds (all at 55# or heavier)
55#, 63.8 x2, 65.

B. Snatch Balance 5 x 2 rest 2 minutes (use blocks for dropping) all at 120# or heavier
122.6#, 127#, 131.4, 135.8, 140

C. Deficit Halting Snatch Pull to Knee (2 second pause) 4 x 4 rest 2 minutes (stand on 45# plate) @ 150# or heavier
150#, 165#, 180# x2

D. Front Squats 4 reps Every 2:30 x 10 minutes @ 80%
190#

E. Sorenson Hold - Accumulate 2 minutes. Done ub

10/22/16

Open 16.1
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge - 65#
8 burpees
25-ft. overhead walking lunge - 65#
8 chest-to-bar pull-ups

9rds + 25ft, 8 burpees, 25ft

10/21/16

AM
Every 5 minutes x 40 minutes (8 sets)
800m Run
Done. Fastest 3:14, slowest: 3:26
(pouring rain, track started to flood a bit, so much fun though!)

PM
A. Push Press x 3 + Push Jerk x 2 + Split Jerk x 1 - Every 3 minutes x 15 minutes
110#, 120, 130, 140x2 (failed the split jerk on the first 140# attempt. It was a weird fail)
Also, 140# was my 1rm push press when I tested it in May, so that's cool!

The Chief
5 rounds:
AMRAP 3
3 Power Cleans 95#
6 Push-Ups
9 Air Squats
rest 1 minute
5+11, 5+10, 5+9, 5+10, 6

Finisher:
3 sets:
150' Yoke Carry @ 250#
150' Harness Sled Pull (2 45# plates + 1 25# plate)
rest 3 minutes
Done.

10/20/16

AM
A. Overhead Squat @ 33X1 5 x 2 rest 2:30 minutes (150#+)
155#, 159, 168, 177 (failed 2nd rep), 173
(Think 177# is a 7# ohs pr)

B. Snatch Cluster 1.1.1 x 5 rest 10 seconds, rest 2 minutes @ 75% 100#x2, 105#x3 (focused on loading hamstrings before lift)

C. Every 15 seconds x failure - 3 UB Toes to Bar (stop if you get past 50 reps)
Done, stopped at 51

PM
EMOM x 5
5 Ring Kip Swings (keep a tight kip)
rest 1 minute
EMOM x 5
2 MU Toe Nail Drill
rest 1 minute
EMOM x 5
3 Jumping MUs
Done.
+
EMOM x 15 minutes
minute 1 - 10 Calorie Assault Bike
minute 2 - 15 Thrusters 75#
minute 3 - 50 Double Unders
Done, kept pace fine (need to work on double unders under fatigue)

10/19/16

30 min mobility at home

10/18/16

AM
5 minute AB Warmup @ 175-200 watts
+
Every 90 seconds x 15 minutes
:20 Second Assault Bike @ 500+ watts
+
5 minute AB Cooldown (slow pedal)
Done. 169 cals
+
Accumulate 10 MUs (suggested every 90 seconds x 1 rep)
Got 4, then failed a bunch so stopped.

PM
A. Strict Press - 3-3-3-3-3 *building* rest 2 minutes
75#, 85#, 95#x3 (tried 100# for the 4th set and failed second rep, so took off weight)
B. Banded DL (bllue band) 10 x 2 @ 55% of 1RM rest 30 seconds
185#. Done.
+
EMOM x 16
odd - 15 Calorie Row
even - 8 Chest 2 Bar Pull-Ups
Done.
+
10 min handstand walk practice (because I still have a theory there could be handstand walks in the open)

10/17/16

AM
Row 750m @ 1:55-2:00 pace
Row 250m @ <1:50 pace (compare this to last week and let me know which felt better/worse)
rest off erg 8 min x 3
3:53, (20 min break cause I'm a pussy) 3:55, 3:57. I think this felt worse than last week
+
20-30 minutes of Mobility. Done.

PM
A. Snatch (from full extension) *light* 3 x 5 rest 90 seconds
35#, 55#x2

B. Snatch Balance 5 x 2 *moderate loading* rest 2 minutes (use blocks for dropping)
100#, 110#, 115#, 120, 127 (125# was my previous max, but this felt really light today, weird)

C. Deficit Halting Snatch Pull to Knee (2 second pause) 3 x 5 rest 2 minutes (stand on 45# plate). 130#, 152#x2

D. Front Squats 5 reps Every 2:30 x 10 minutes @ 70-75%.  175# (focused on getting super low in my squats)

E. Hip Extensions 3 x 15 (weighted) rest 2 minutes. 25#, done.

10/15/16

A. . Work to 1RM Thruster (from rack). Awful.
+
Fran
21-15-9
Thruster 65#
Pull-Ups
2:45
*the second you finish the workout force yourself to go out for a slow 10-15 minute recovery jog* done.
+
If time allows spend 15-20 minutes working on kip swings, and ring MUs
-worked on swing for about 10min then had to go

10/14/16

AM
800m Run
rest 1:1 x 6 sets
*after a through warmup, sprint the first set and try to hang on the remaminder of the 5 sets*
2:45,
3:12, 3:12, 3:10, 3:12, 3:01

A. Every 30 seconds x 15 reps - 1 Squat Clean @ 160#. Done.
+
EMOM x 15
5 Calorie Assault Bike
5 Bar Facing Burpees
5 Deadlift 155#
Lost pace during the 7th min, just started biking until :30sec in then caught pace again on the last 2 minutes.

3 rounds:
25 Calorie Assault Bike
20 Wall Ball Shots 20#
15 Toes to Bar
13:40

10/14/16

AM
800m Run
rest 1:1 x 6 sets
*after a through warmup, sprint the first set and try to hang on the remaminder of the 5 sets*
2:45,
3:12, 3:12, 3:10, 3:12, 3:01

A. Every 30 seconds x 15 reps - 1 Squat Clean @ 160#. Done.
+
EMOM x 15
5 Calorie Assault Bike
5 Bar Facing Burpees
5 Deadlift 155#
Lost pace during the 7th min, just started biking until :30sec in then caught pace again on the last 2 minutes.

10/13/16

A. Front Rack Walkout @ 275# x :10 seconds rest 1:50 x 4 sets
Done.
B. Jerk Balance 3 x 3 rest 1:30 (keep these light and focus on stepping to a good jerk position)
55#, 65, 75
C. Split Jerk - 2 reps every 2 minutes x 20 minutes (10 sets) @75-80% *makeshift blocks of of 30" boxes and pads*
135# (only had time for 7 sets)
D. Overhead Squat 3 x 3 @ 33X1 tempo rest 2 minutes (140#+)
140#, 145#, 150#

10/11/16

AM
5 minute AB Warmup @ 175-200 watts
+
EMOM x 10
:15 Second Assault Bike @ 450+ watts
+
5 minute AB Cooldown (slow pedal)
Done. 146 cals total (avg 7-8 cals per sprint)
+
Every 90 seconds x 15 minutes
1 Strict MU (or attempts)
Got first 8, failed 9th, didn't attempt 10th cause had to start the wod
+
6 rounds:
30 DUs
15 ground to overhead 55#
8:07

PM
A1. Front Rack Walking Lunge x 12 steps (6/leg) 135# rest 1 minute
A2. Sorenson Hold x :30 Seconds rest 2 minutes x 4 sets
Done.
+
10-9-8-7-6-5-4-3-2-1
Chest 2 Bar Pull-Ups
Strict HSPU
9:47

10/10/16

AM
Row 250m @ 2:05
Row 250m @ 2:00
Row 250m @1:55
Row 250m @ <1:50
rest off erg 8 min x 3
3:54, 3:55, 3:54
+
mobility work 20-30 min. Done

PM
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%
*Sets 7-8 – 90-95%
*Sets 9-10 – 95-105%
90#, 95, 100, 105, 110, 115, 120, 125, (kind of attempted 130# twice, pulled didn't drop under idk)

B. Back Squat - Every 2 minutes x 20 minutes
Back Squat x 1 rep *building to a tough single*
195#, 205, 220, 235, 245, 255, 265, 275, 280, 285, 290 (15# pr)

C. L-Sit Accumulate 2 minutes AFAP. Done.

10/8/16

A. Clean Complex
Every 2 minutes x Failure - 1 Hang Clean + 1 Clean *add 10# each attempt until failure* - start @ 95#
*doesn't have to be TNG*

Worked up to 185#
+

minutes
30 Calorie Ski Erg
30 Sandbag Cleans 120#
30 DB Burpee Over the Box 30#

14:30.  Fuck used the 100# one by accident
+
100 Double Unders
30 Jumping Muscle Ups
100 Double Unders
6:00 (both sets of du 100 ub)

+

3 leg less rope climbs 

+

Muscle up box drill practice (tried/got a strict mu for the first time)

10/7/16

Warm up:

"Plank hold 'Annie'"

Double unders were totally fine today 

X3:

300m Run
20 TTB AFAP (try to get these in 1-3 sets each time, and keep breakdown different on each round)
rest 1:1

2:15, 2:26, 2:40

+
Every 2 minutes x 20 minutes
4-6 UB Chest 2 Bar Pull-Ups
8 Burpee Box Jumps 20"
12 Wall Ball Shots 20#

Done. 
+ 
100 ghds

4/6/16

AM

400m Run @ 85%
rest 2 minutes x 8 sets
*perform the above at a track*

Slowest: 1:25 Fastest: 1:17

PM
A. Front Rack Walkout @ 265# x :12 seconds rest 1:48 x 5 sets 

Done. 

B. Jerk Balance 3 x 3 rest 1:30 (keep these light and focus on stepping to a good jerk position)

55#, 65#, 75#
C. Split Jerk - 1 rep every 90 seconds x 15 minutes (10 sets) *building but not necessarily to a max unless you feel good*

95#, 110, 120, 125, 135, 140, 150, 155, 160, 160 (these didn't feel too great today) 

D. Overhead Squat 3 x 4 @ 33X1 tempo rest 2 minutes (130-140#)

135# x 3 

Class Wod:

10 rds 

10 dl @ 95#

20 Russian kb swings

30 du

16:08
Literally couldn't do double unders today. Like couldn't string together more than 8 lol 

10/5/16

5 sets:
2:30minute Assault Bike @ 300 watts
1:00Second Sandbag Bearhug Hold @ 160#
rest 90 seconds

33 cals, 33, 30, 30, 31

+

EMOM x 16
odd - 10 Toes to Bar ( 2 sets of 5 quick)
even - 3 Jumping Muscle Ups (1 second pause in bottom of dip, + kip out)

Done. 

10/4/16

AM
Row 200m @ 2:10
Row 200m @ 2:05
Row 200m @ 2:00
Row 200m @ 1:55
Row 200m @ <1:50
rest off erg 6 min x 5

3:57, 4:00, 4:00, 4:01, 3:59

+
mobility work 20 min. Done.

PM
A. Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

115#, no misses but a bunch were power snatches 

B. Back Squat - 1 rep Every 90 seconds x 15 minutes (10 sets) @ 92-95%

260#. Done. 

C1. Seated DB Z Press x 10 reps rest 1 minute. 30# DBs
C2. L-Sit (off 30" box) x :30 seconds rest 2 minutes x4

Done

+

A1. Overhead Walking Lunge x 16 steps (8/leg) 95# rest 1 minute
A2. Glute Ham Raise x 8 reps rest 2 minutes x 4 sets

Done.
+

1000m Row
into
3 rounds:
20 Pull-Ups (break these into sets of 5)
7 Push Jerks 115#

8:00

10/1/16

0-8
800m Run
50 Toes to Bar (10 sets of 5 AFAP)
8-15
Find 1RM DL (bar can be pre-loaded)
15-20
15 Push Jerks 75#
10 Pull-Ups
5 Burpee Box Jumps
20-30
10 minute Assault Bike Max Cals

6:47, 335#, 3+5 (all pull-ups ub sets), 105 cals

+
Finisher:
3 sets:
Heavy Overhead Carry with Chains Hanging
Chains + 26# kbs X1

Chains + 35# kbs X2

+

100 ghds

+
300m sandbag bear hug carry 100#