10.31.13 - Squats, C&J Thrusters

8x3 back squats to a box (16-­‐‑18”) Use about 80% max (I used 215#)
then
one set every 2:00 for 20:00
2 squat clean thrusters @ 70% max c&j (I used 140#)
then
5x10 weighted lunges (barbell in front rack) (I used 75#)

10.30.13 - Oly

10.29.13 - Oly Then PM run (40 min)

10.28.13 - Tail Pipe

Pre WOD
3 Rounds for time and speed.
5 Air Squat
5 Burpee
5 Push Up

WOD
In teams of two, Tail-Pipe.  Via Gym Jones.
3 Rounds
250m Row-Partner A
KB-Front Rack Hold 2x24kg/2x16kg-Partner B

Each Partner Completes 3 Round each, for a total of 6 rounds per team for time.
Partner can only row if their partner is in proper front rack position with Kettlebells.  Hands must touch on KB hold.

Post WOD
30 Perfect Pull Ups or Ring Row (Break reps as needed) Going for form and chest to bar.
30 Toes to Bar (Break reps as needed) Going for strict no kip and controlled decent.
3x:30 Prone Cobra

Results:
Pre: 1:25
WOD: 6:37rx w Ben

10.26.13 - Oly

10.25.13 - Triple WOD

Pre WOD
Dynamic Stretching and lateral work by your coach.

WOD
21-15-9
Burpee Pull Up
Split Jumps

Rest 2:00

15-12-9
Push Press 105/75#
Back Squat 105/75#

12-9-6
Wall Walk
Knee to Elbow

Score is total time.

Post WOD500m Cool Down Row
Stretch

Results: 22:58 (1st in class)

10.23.13 - Oly

10.23.13 - Recovery WOD

Pre WOD
Tabata Mountain Cimber then Tabata Prone Cobra.
Score is lowest round of MC

WOD Not for time:

Today is a session to either recover and focus on movement, especially if you have put training time in Monday and Tuesday.  If you have not, push it today. Do what you need to today.
4 Rounds
15 KB Swing-Russian
10 KB SDHP
10 Snatch (5 each side)
Then:
20 TGU
Then:
2×1:00 Plank or FLR
Then:
50 Clean and Press and Back Stepping Lunges (Break reps as needed)
1 Rep= Single arm Clean, press, (keep KB OH) then back step lung with the weighted side of body.
Then
50 Superman
Then:
50 Perfect Pulls on the Rower, going for power/leg drive and low and keeping strokes per minute low.
Choose your own loads today.

10.21.19 - Chipper

Pre WOD
3x200m Row or Ski
Rest :20 Between
Attempt to earn negative splits for each go around.  Score is total time.

WOD1
5:00 Amrap
12 Air Squat
12 Push Up
12 Sit Up

Rest 1:00

WOD2 5:00 Amrap
50 Double Under
5 Burpee
5 Pull Up

Results:
Row: 2:49
WOD1: 5 rounds
WOD2: 4 rnds + 25

Extra: back squats working up to 235#

10.19.13 - Oly Competition

Snatch:
1st Attempt: 67kg
2nd Attempt: 75kg
3rd Attempt: 79kg Failed, dropped from the top

C&J:
1st Attempt: 85kg Failed, didn't lock out
2nd Attempt: 85kg Success
3rd Attempt: 89kg Success

10.15.13 - Oly

10.16.13 - Oly

10.14.13 - Chipper

Pre WOD
10-1 Ladder
Push Up/Plank Hold
-With a partner, complete the full ladder of 10-1 Push Ups.  Partner A completes 10 push ups, partner B holds a plank, then partner B completes their 10 push ups while partner A holds a plank, from 10 reps down to 1 rep each.

Every time there is any rest taken by either partner, (a break in reps or a break in the plank hold) give yourself a point.  1 point = 10 air squats.  After the ladder, complete your earned amount of air squats.

Example: Team Adam and Eve: 10 breaks = 100 air squats to be completed. Adam does 100, Eve does 100.

WOD (In heats)
1000m Row for time.
Rest 1:00
50 Pull Ups for time
Rest 1:00
50 Sit Ups
Rest 1:00
50 Wall Ball
Rest 1:00
50 Toes to Bar
Done

Results: 3:56, 13:09rx (1st in class)

Extra: backsquats up to 225#

10.12.13 - Oly

New snatch PR: 160#

10.11.13 - Fight Gone Bad

WOD
“Fight Gone Bad!”

Three rounds of:
Wall ball 20/14#
SDHP 75/55#
Box Jump 20″
Push Press 75/55#
Row (calories)

Post WOD
Stretch

Results: 291rx

10.8.13 - Oly

10.7.13 - Big Chipper

Pre WOD
Alternate Movements
Tabata Mountain Climber/Flutter Kicks

WOD
22:00 Time Cap
4 Rounds of Cindy
5 Pull Up
10 Push Up
15 Air Squat,
200m Run,
4 Rounds
10 Up/Down (Burpee minus the push up, keeps elbows straight)
10 Wall Ball 20/14#
10 Split Jumps (Scale with lunges)
10 Sit up
200m Run

Post WOD
3x:20 Prone Cobra
3x:20 Sampson Stretch

Results: 14:27rx

6.10.13 - C&J

Pre WOD6×3 Clean and Jerk
@ 75% 1rm Rest 2-3:00 Between Sets.

WOD21-15-9
Box Jump 24/20″
Burpee
Toes to Bar

Post WOD
3:00 Plank Hold, rest as needed.

Results: 165#, 6:41

10.2.13 - KB work

Pre WOD
4x:30/:30 Sit Up/Plank
Right into:
4x:30/:30 Split Jump/Box Step

WOD
50 m Bear Crawl (Buy in)

Complete Anyway, any order:100 Russian Swings 24/16kg
100 Head Cutter 24/16kg
100 Clean and Press 24/16kg
100 Halo 24/16kg (50rt/50lft)

100m Row (Cash out)
25 Min Cap

Post WODStretch

Results: 24:55rx (1st and only finisher in class)

10.1.13 - Oly

C&J: 155#