Warm-up Drills (05.02.2012)
Run 800m
2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups
15 x Air Squats
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''Hang Power Clean EMOTM'' (05.02.2012)
Every minute on the minute for 12 minutes work on challenging sets of heavy Hang Power Cleans x 2 reps each. Focusing on both technique and the transition between reps will be critical today.
85# total reps 24

''Work Capacity 102'' (05.02.2012)
Complete as many Reps as possible during each work interval:
2:00 x Wallball 20lbs - 26
2:00 x Single-unders - 155
1:30 x Wallball 20lbs - 23
1:30 x Single-unders - 111
1:00 x Wallball 20lbs - 20
1:00 x Single-unders - 65
:30 x Wallball 20lbs - 10
:30 x Single-unders - 52

Squat 4x5 (light day)
100.120.145.145
Press 4x5
45.55.65.75 (failed on 5th rep)
DL 4x5
140.170.195.225 (5 rep PR for me @225)

Pre-WOD:
1X20 Back Squats (unbroken) - completed @ 235#

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(135/95)
-20 T2B
-100 Double Under

5 rounds for time:

50ft walking lunge
21 burpees

10 Minute AMRAP

7 Around the worlds #135 (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
7 Burpees

One complete round is a score of 42

A good one tonight.

Warm Up:
Bergener with PVC and then Bar

Mobility:
PVC pass through
Sit in squat
Chat

Max Effort:
15 minutes to complete 4 rounds of --
1 Snatch Balance
Rest 1 minute
6 Safety Squat Bar to a Box
Rest 1 minute

(95 lbs/145 lbs, 95 lbs/145 lbs, 105 lbs/165 lbs, 105 lbs/165 lbs)

MetCon:
4.5x (25 minute cut off)
Run 400 meters
15 Chest to Bars
Rest 2 minutes

The .5 was because Coach made Brian and I run a fifth and final 400 meters at top speed. The goal was to go hard and stay close to the same time in each round.

Splits:
Round 1: 3:02
Round 2: 3:22
Round 3: 3:36
Round 4: 3:42
Round 4.5 400 meter time: 1:42

Total time includes 2 minute rest period. Had the second best time today ... lost by 13 seconds but was 1 of only 3 under 20:00, so that was good.

Warm-up Drills (05.03.2012)
Row 2:00
2 Rounds for Quality:
7 x Burpees
15 x Hollow Rocks
-Shoulder Mobility**
-ITB Stretch
-Groiners
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''A Human Pez Dispenser'' (05.03.2012)
Against a 2:00 Running Clock complete the following:
Max Reps x Handstand Push-ups - scaled w tall box & 45lb bumper plate pike position.
28 total reps

Rest 1:00, Then...

Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk.

Used mostly Push Press
95lbs x 23 = 2,185lbs total weight moved overhead

''The Steepes'' (05.03.2012)
Complete for time
Run 400m
20-35-50 reps each of
KB Swings 20kg
Abmat Sit-ups
Run 400m

20:22

One lap of the Mt Panorama circuit

Chin Ups:
- 7,6,5,4,3,2,1
- 3secs up, 3secs down
- work:rest = 1:1

Standing Dumbbell Hammer Curls + Weighted Dips:
- 16kg x 10 (each arm) + 25kg x 10
- 18kg x 10 + 25kg x 10
- 20kg x 10 + 25kg x 10
- 22kg x 6 + 25kg x 10

Sit Ups + Dips: 21, 15, 9

Lat Pull Down Machine Bicep Curl + Plate Twists:
- 19kg x 10 + 10kg x 20
- 19kg x 10 + 20kg x 20
- 19kg x 10 + 20kg x 20

Standing Barbell Curl + Plate Tricep Extension:
- 30kg x 10 + 20kg x 10
- 25kg x 11 + 20kg x 10
- 22.5kg x 12 + 20kg x 10
- 20kg x 13 + 20kg x 10
- 17.5kg x 14 + 20kg x 10

Cable Tricep Pull Down (single arm) + Cable Hammer Curl:
- 4 rounds
- 6.25kg x 10 (each arm) + 16.25kg x 10

Cable Bicep Curl (single arm) + Push Ups (triceps touching sides):
- 4 rounds
- 8.75kg x 7 (each arm) + 15

I love WODs where your coach tells the class to expect not to be able to wash your hair the next day because you won't be able to raise your arms above your head. Hooray!

Warm Up:
All Skate (push ups, handstand holds, squats)

Mobility:
PVC pass through
Handstand hold (again)
Sit in squat
PNF Hamstring

MetCon:
50 Mountain Climbers
15 Overhead Squats @ 105 lbs
10 Handstand Push Ups
50 Mountain Climbers
12 Overhead Squats @ 105 lbs
8 Handstand Push Ups
50 Mountain Climbers
9 Overhead Squats @ 105 lbs
6 Handstand Push Ups
50 Mountain Climbers

I was pretty psyched with my last round of OHS's. I finally found the right spot over head and got my shoulders to really open up and the bar to align properly over my ankles. Once that happened, BOOM cranked out my last 7 of 9 in a row.