10-9-8-7-6-5-4-3-2-1
Snatch-Width Grip Dead Lift (105 lbs.)
Push-Ups
Kettle Bell Sumo Dead Lift High Pulls
Time - 9:28
Saturday, November 28, 2009
Friday, November 27, 2009
WOD 172
Wednesday, November 25, 2009
WOD 171
Olympic Weight Lifting Class
15 Front Squats @ 95 lbs.
15 Push Jerk @ 115 lbs.
15 Hang Power Cleans @ 95 lbs.
Workout:
15 Squat Clean and Jerks @ 95 lbs.
Time - 2:05
15 Front Squats @ 95 lbs.
15 Push Jerk @ 115 lbs.
15 Hang Power Cleans @ 95 lbs.
Workout:
15 Squat Clean and Jerks @ 95 lbs.
Time - 2:05
Tuesday, November 24, 2009
WOD 170
21-15-9
Single Arm Dumbbell Squat Snatch (25 lbs.) - Each Arm
Double Unders
Time - 12:30
Shoulder Press:
2 @ 95 lbs., 2 @ 105 lbs., 1 @ 115 lbs., Failed @ 120 lbs.
Single Arm Dumbbell Squat Snatch (25 lbs.) - Each Arm
Double Unders
Time - 12:30
Shoulder Press:
2 @ 95 lbs., 2 @ 105 lbs., 1 @ 115 lbs., Failed @ 120 lbs.
Friday, November 20, 2009
Personal Bests
These are the highest weights I've successfully attempted:
Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs. (New PB)
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs. (New PB)
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
WOD 169
1500m Row - 6:47
10-9-8-7-6-5-4-3-2-1
Wall Balls and Pull-Ups
Time - Not Recorded
Cash-Out:
Shoulder Press to Push Press to Push Jerk (115 lbs.)
New PB on Shoulder Press
10-9-8-7-6-5-4-3-2-1
Wall Balls and Pull-Ups
Time - Not Recorded
Cash-Out:
Shoulder Press to Push Press to Push Jerk (115 lbs.)
New PB on Shoulder Press
Wednesday, November 18, 2009
WOD 168
20 Minutes AMRAP
Team of Three (w/Joey and Chris F.)
10 Pull-Ups
10 Power Cleans (115 lbs.)
5 Push Jerk (115 lbs.)
10 Burpees
Rounds - 5 and 1/3
Team of Three (w/Joey and Chris F.)
10 Pull-Ups
10 Power Cleans (115 lbs.)
5 Push Jerk (115 lbs.)
10 Burpees
Rounds - 5 and 1/3
Tuesday, November 17, 2009
WOD 167
30-21-15-9
Kettle Bells (36 lbs.)
Push-Ups
Knees to Elbows
Time - 12:21
Back Squats
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 185 lbs.
3 @ 205 lbs.
Kettle Bells (36 lbs.)
Push-Ups
Knees to Elbows
Time - 12:21
Back Squats
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 185 lbs.
3 @ 205 lbs.
Wednesday, November 11, 2009
Tuesday, November 10, 2009
WOD 165
4 Rounds:
15 Wall Balls (20 lbs.)
15 Push-Ups
15 Knees to Elbows
Time - 10:46
Cash-Out
Dead Lift (1 @ 215 lbs., 1 @ 225 lbs., 1 @ 235 lbs.)
15 Wall Balls (20 lbs.)
15 Push-Ups
15 Knees to Elbows
Time - 10:46
Cash-Out
Dead Lift (1 @ 215 lbs., 1 @ 225 lbs., 1 @ 235 lbs.)
Saturday, November 7, 2009
WOD 164 (A & B)
8am
"Diane"
21-15-9
Dead Lifts (205 lbs.)
Hand Stand Push-Ups (2 mats)
Time - 9:20 (Not Prescribed)
10am
"Diane"
21-15-9
Dead Lifts (165 lbs.)
Hand Stand Push-Ups (2 mats)
Time - 5:48 (Not Prescribed)
Cash-Out:
5 Shoulder Press (95 lbs.)
"Diane"
21-15-9
Dead Lifts (205 lbs.)
Hand Stand Push-Ups (2 mats)
Time - 9:20 (Not Prescribed)
10am
"Diane"
21-15-9
Dead Lifts (165 lbs.)
Hand Stand Push-Ups (2 mats)
Time - 5:48 (Not Prescribed)
Cash-Out:
5 Shoulder Press (95 lbs.)
Friday, November 6, 2009
Personal Bests
These are the highest weights I've successfully attempted:
Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs. (New PB)
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
Push Jerk - 165 lbs.
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 175 lbs. (New PB)
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
WOD 163
4 Rounds:
5 Muscle Ups (Progression)
10 Kettle Bells (53 lbs.)
5 Toes to Bar
3 X 3 Squat Cleans
3 @ 115 lbs., 3 @ 135 lbs., 3 @ 155 lbs., 1 @ 175 lbs.
8 Shoulder Press (85 lbs.)
5 Muscle Ups (Progression)
10 Kettle Bells (53 lbs.)
5 Toes to Bar
3 X 3 Squat Cleans
3 @ 115 lbs., 3 @ 135 lbs., 3 @ 155 lbs., 1 @ 175 lbs.
8 Shoulder Press (85 lbs.)
Wednesday, November 4, 2009
Personal Bests
These are the highest weights I've successfully attempted:
Push Jerk - 165 lbs. (New PB)
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
Push Jerk - 165 lbs. (New PB)
Dead Lift - 265 lbs.
Back Squat - 205 lbs.
Squat Clean - 135 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 110 lbs.
Front Squat - 185 lbs.
Power Snatch - 115 lbs.
Overhead Squat - 135 lbs.
Push Press - 135 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
WOD 162
Olympic Weight Lifting Class
15 Minutes:
Varied Power Snatch and Squat Snatch (45 Reps Total @ 65 lbs.)
3 X 3 Push Jerk
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs. (Personal Best)
15 Minutes:
Varied Power Snatch and Squat Snatch (45 Reps Total @ 65 lbs.)
3 X 3 Push Jerk
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs. (Personal Best)
Tuesday, November 3, 2009
WOD 161
4 Rounds:
15 Sumo Dead Lift High Pulls (75 lbs.)
15 Weighted Walking Lunges (each leg - 25 lbs.)
15 Pull-Ups
Time - 16:05
15 Sumo Dead Lift High Pulls (75 lbs.)
15 Weighted Walking Lunges (each leg - 25 lbs.)
15 Pull-Ups
Time - 16:05
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