15 Minute AMRAP
4 Muscle-Up Progression
6 Hand Stand Push Ups
8 Kettle Bells (53 lbs.)
Rounds - 9
Saturday, January 30, 2010
Tuesday, January 26, 2010
Personal Bests
Push Jerk - 180 lbs.
Dead Lift - 275 lbs. (New PB)
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
Dead Lift - 275 lbs. (New PB)
Back Squat - 205 lbs.
Squat Clean - 175 lbs.
Power Clean - 175 lbs.
Clean and Jerk - 155 lbs.
Shoulder Press - 115 lbs.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
WOD 202
Part A:
Dead Lift
3 @ 185 lbs.
2 @ 205 lbs.
1 @ 225 lbs.
1 @ 275 lbs. (PB)
Fail @ 285 lbs.
Part B:
5-10-15-10-5
Pull-Ups
Front Squats (115 lbs.)
20 Double Unders after each Round
Time - 14:46
Dead Lift
3 @ 185 lbs.
2 @ 205 lbs.
1 @ 225 lbs.
1 @ 275 lbs. (PB)
Fail @ 285 lbs.
Part B:
5-10-15-10-5
Pull-Ups
Front Squats (115 lbs.)
20 Double Unders after each Round
Time - 14:46
Saturday, January 23, 2010
Friday, January 22, 2010
Personal Bests
Push Jerk - 180 lbs. (New PB)
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.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 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.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
WOD 200
Part A:
500m Row
Time - 1:41 (Resistance - 6)
Part B:
Push Jerk
1 @ 95 lbs.
1 @ 135 lbs.
1 @ 155 lbs.
1 @ 165 lbs.
1 @ 175 lbs.
1 @ 180 lbs. (New PB)
Part C:
4 Rounds:
15 Sumo Dead Lift High Pulls @ 75 lbs.
15 Mountain Climbers (each leg)
Time - 5:17
500m Row
Time - 1:41 (Resistance - 6)
Part B:
Push Jerk
1 @ 95 lbs.
1 @ 135 lbs.
1 @ 155 lbs.
1 @ 165 lbs.
1 @ 175 lbs.
1 @ 180 lbs. (New PB)
Part C:
4 Rounds:
15 Sumo Dead Lift High Pulls @ 75 lbs.
15 Mountain Climbers (each leg)
Time - 5:17
Wednesday, January 20, 2010
WOD 199
Olympic Weight Lifting Class
Part A:
5 Rounds:
90 seconds work, 90 seconds rest
6 Squat Cleans @ 115 lbs.
6 Push-Ups
6 Sit-Ups
Part B:
9-6-3
Power Cleans @ 115 lbs.
Ring Dips (band-assisted)
Time - 2:05
Part A:
5 Rounds:
90 seconds work, 90 seconds rest
6 Squat Cleans @ 115 lbs.
6 Push-Ups
6 Sit-Ups
Part B:
9-6-3
Power Cleans @ 115 lbs.
Ring Dips (band-assisted)
Time - 2:05
Tuesday, January 19, 2010
Saturday, January 16, 2010
WOD 197
Push Press:
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
Hero Workout - "Randy"
75 Power Snatch at 75 lbs.
Time - 9:05 (Prescribed)
3 @ 95 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
Hero Workout - "Randy"
75 Power Snatch at 75 lbs.
Time - 9:05 (Prescribed)
Friday, January 15, 2010
WOD 196
Front Squat:
3 @ 135 lbs.
3 @ 145 lbs.
3 @ 165 lbs.
12 Minutes AMRAP
12 Sumo Dead Lift High Pulls (75 lbs.)
1 Squat Clean (75 lbs.)
6 Push Press (75 lbs.)
Rounds - 8+
3 @ 135 lbs.
3 @ 145 lbs.
3 @ 165 lbs.
12 Minutes AMRAP
12 Sumo Dead Lift High Pulls (75 lbs.)
1 Squat Clean (75 lbs.)
6 Push Press (75 lbs.)
Rounds - 8+
Wednesday, January 13, 2010
WOD 195
"Olympic Weight Lifting Class"
On the minute:
5 Rounds - 3 Reps - Snatch Width Dead Lift (85 lbs.)
5 Rounds - 3 Reps - Hang Power Snatch (high hang @ 85 lbs.)
5 Rounds - 3 Reps - Hang Power Snatch (low hang @ 85 lbs.)
5 Rounds - 2 Reps - Snatch Balance (85 lbs.)
5 Rounds - 2 Reps - Squat Snatch (85 lbs.)
On the minute:
5 Rounds - 3 Reps - Snatch Width Dead Lift (85 lbs.)
5 Rounds - 3 Reps - Hang Power Snatch (high hang @ 85 lbs.)
5 Rounds - 3 Reps - Hang Power Snatch (low hang @ 85 lbs.)
5 Rounds - 2 Reps - Snatch Balance (85 lbs.)
5 Rounds - 2 Reps - Squat Snatch (85 lbs.)
Tuesday, January 12, 2010
WOD 194
Part A:
Shoulder Press:
10 @ 65 lbs.
5 @ 75 lbs.
5 @ 95 lbs.
Part B:
30 Power Cleans @ 155 lbs.
Time - 5:00
Shoulder Press:
10 @ 65 lbs.
5 @ 75 lbs.
5 @ 95 lbs.
Part B:
30 Power Cleans @ 155 lbs.
Time - 5:00
Saturday, January 9, 2010
WOD 193
"20/20 Vision" + 20
5 Rounds:
20 Wall Balls (20 lbs.)
20 Medicine Ball Cleans (20 lbs.)
20 Walking Lunges (each leg)
Time - 28:02
5 Rounds:
20 Wall Balls (20 lbs.)
20 Medicine Ball Cleans (20 lbs.)
20 Walking Lunges (each leg)
Time - 28:02
Friday, January 8, 2010
Wednesday, January 6, 2010
WOD 191
"Olympic Weight Lifting Class"
"Lil' DT"
3 Rounds:
12 Dead Lift (115 lbs.)
9 Hang Power Cleans (115 lbs.)
6 Push Jerk (115 lbs.)
Time - 6:21 (Not Prescribed)
"Lil' DT"
3 Rounds:
12 Dead Lift (115 lbs.)
9 Hang Power Cleans (115 lbs.)
6 Push Jerk (115 lbs.)
Time - 6:21 (Not Prescribed)
Tuesday, January 5, 2010
Personal Bests
Push Jerk - 175 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.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs. (New PB)
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 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.
Front Squat - 195 lbs.
Power Snatch - 135 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs. (New PB)
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 135 lbs.
Squat Snatch - 115 lbs.
WOD 190
Part A:
Push Press
5 @ 95 lbs.
5 @ 115 lbs.
5 @ 135 lbs.
5 @ 145 lbs. (PB)
Part B:
4 Rounds:
15 Single Arm Dumbbell Snatch (25 lbs.)
15 Box Jumps (24")
Time - 8:14
Push Press
5 @ 95 lbs.
5 @ 115 lbs.
5 @ 135 lbs.
5 @ 145 lbs. (PB)
Part B:
4 Rounds:
15 Single Arm Dumbbell Snatch (25 lbs.)
15 Box Jumps (24")
Time - 8:14
Saturday, January 2, 2010
WOD 189
Pairs Workout with (pregnant) Sarah
6 Rounds:
10 Kettle Bells (24 lbs.)
10 Medicine Ball Cleans (16 lbs.)
1 Suicide Run (length of gym)
Time - 8:47
Team Double-Under in 3 minutes:
Total - 71
6 Rounds:
10 Kettle Bells (24 lbs.)
10 Medicine Ball Cleans (16 lbs.)
1 Suicide Run (length of gym)
Time - 8:47
Team Double-Under in 3 minutes:
Total - 71
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