Saturday 9/27/14

For time:
20 back squats (185)
400m run
20 KBS (70)
400m run
20 STOH (135)
400m run
20 wall ball
400m run
20 C2B pullups
400m run
20 box jumps (24)
400m run
DB squat cleans (45)
400m run

24:19

Ugh. Just ugh

Friday 9/26/14

A. 1 up to 10 for time:
Deadlift (255)
STOH (165)
Squat Clean (135)
B1. GHD Situps 3x15
B2. C2B pullups 3x15

DNF after the round of 9 deadlifts.  My lower back seized up pretty bad, so I felt it best not to finish.  I did jerks instead of bench because bench hurts my left shoulder.  I will probably end up modifying things for a while to work around it.

Wednesday 9/24/14

1RM Snatch 215, 225F

The pull feels really strong.  I have no problem getting under it, but I'm really weak in the catch.

Monday 9/22/14

A. 2 rounds for time: 10:31
20 box jumps (30)
5 muscle-ups
30 box jumps (24)
5 muscle-ups
40 box jumps (20)
5 muscle-ups
B. 8 minutes for max reps:
2 min Clusters (195) 9
2 min Clusters (175) 8
2 min Clusters (155) 8
2 min Clusters (135) 9

Saturday 9/20/14

9/11 WOD:
11 Power Cleans (165)
11 C2B Pullups
11 DB Burpee Thrusters (40)
11 Wt Lunges (40, each leg)
11 Burpee Pullups
11 Deadlifts (165)
11 Wall Walks
11 DB Snatch (40, each arm)
11 Split Jerks (165)

9:10.... should have waited that 1 extra second, how disrespectful of me :/

Friday 9/19/20

EMOTM 15:00-
1-Row 12 cal
2-6 OHS@95#
3-6 SDHP@95# then 6 Burpees over bar

Was supposed to go to 30 min, but my shoulder was hurting on OHS and burpees, so I switched to a 10 min AMRAP of 10 cal row, 10 power snatch, 10 sdhp and 10 t2b.

Wednesday 9/17/14

A1. Ring Rows 6x8 (hold at top, slow negative, explode up)
A2. Ring Pushups 8x12 (slow negative, then explode up; feet on box)
B. EMOTM 10:00-
7-10 Wall Ball
1 Power Clean @ 245#

Monday 9/15/14

A1. Snatch Pull 6x2@195-215#
A2. Handstand practice
B. "Tosh Sprints" 3 Rounds for time: 25:14
200m Run; Rest 1:1
400m Run; Rest 1:1
600m Run; Rest 1:1

Not sure if I rested exactly 1:1.  This felt like death.  This whole week of workouts just didn't feel good.  Possibly because my allergies are awful and I've been taking Benadryl.

Friday 9/12/14

A1. GH Raises 4x10
A2. T2B 4x15
B. Run 1 mile (NFT)

Thursday 9/11/14

A. 1RM Squat Snatch 215, 225F (almost!!!!)
B. For Time: 6:22
50 Box-Facing Jump Overs
40 C2B Pullups
30 Thrusters (135#)

Wednesday 9/10/14

A. AMRAP 7:00- 5+1 cln
5 Cleans (225#)
10 Alt Pistols
25 D-U
B1. Push Press 5x5 165-175-175-185-195
B2. Wt Pullup 5x5 70-70-75-80-85

Monday 9/8/14

A1. 8 x High hang squat snatch x 2 @ 135#
A2. 8 x 2 back squats @ 245# (pause and explode up)
B. 1 Mile Run 5:50

Thursday 9/4/14

A. EMOTM 21:00-
1-2 Squat Snatch (145-165#)
2-2 Front Squats (245-275#)
3-3-5 Muscle Ups
B. 3 Rounds NFT:
15 Jerks (135#)
15 GHD Situps
15 Burpees

Still not feeling well.  I wasn't able to hit any other workouts this week.

Tuesday 9/2/14

A. AMRAP 5:00- 4+1 T2B
5 Deadlifts (275#)
7 T2B
9 Wall Ball
-rest 3 min-
AMRAP 3:00- 4+4 HSPU
4 Strict HSPU
8 KBS (70#)
B1. 12 UB C2B Pullups x 5
B2. Clean DL + Clean Shrug@275# x 5

Monday 9/1/14

A1. High Hang Squat Snatch 8x2@115#
A2. Weighted KB Lunges 8x12@70#
B. 40 Strict C2B Pullups for time 2:37

Feeling sick.  Decided it wasn't best to do the runs.

Saturday 8/30/14

A. Push Jerk 5x3 185-205-225-235-245
B. Shoulder Tap practice
C. AMRAP 15:00- 6+1 climb
200m Run
1 Rope Climb
5 Power Cleans (235#)

Was supposed to do 215# on the metcon.  Oops

Thursday 8/28/14

A. Power Snatch->Hang Squat Snatch x 8 135-155-165-165-175-185-185-195
B. 21-15-9: 5:41
Deadlifts (315#)
Box Jumps (30")

Tuesday 8/26/14

A. Shoulder Press 15-13-11-9-7-5-3-1@95#, rest 1:1
B. 3 Rounds for time: 6:07
15 Thrusters (115#)
10 Wt Pullups (55#)
C. 50 Weighted Situps (15# DB behind head)

First set of thrusters UB, then 9-6 and 5-5-5
Pullups were 5-5, 5-5, and 5-3-2

Monday 8/25/14

A. EMOTM 16:00-
1-Hang Squat Snatch->Snatch Balance->OHS @ 135#
2-16 Walking Lunges w/ 55# KB's
B. 400m Sprint x 7; 2 min rest
1:14
1:17
1:16
1:21
1:30
1:28
1:27