Strength --- Snatch 5x2 @ 80% rest 90 seconds between sets --- 100 #
Snatch Pull 5x3 HEAVY rest 60 seconds between sets--- 165#
Tempo Back Squat 5x2 @ 75% (5 sec pause at bottom) rest 60 seconds between

sets --- #205

MetCon --- 5 Rds for Time
15 Swings (40#)
20 Walking Lunge (10 e/45#)
25 Hand Release Push ups
200 m Run

Ryan --- 18:54
Aaron --- 20:33

-Buy In-
Clean & Jerk Skill Work

WOD
For Time:
21-15-9
Clean & Jerk 155/115
Box Jump 24/20

-Cash Out-
800m Sandbag Run

RX'd WOD, need to work on my jerk and dropping under the bar faster and lower. For sandbag run used Coach T's weight vest & small sand bag with (2) small sand bags & (1) large sand bag, probably weighted 30-40#.

Strength Training:

B.S. 5-5-5-3-3-3

F.O.D

5 Rounds for time and quality of:

12 KBS 70/50
6 Combo's
12 DUB's or 48,000 Singles
(Yeap that's right 48,000 Singles)

Coah Says: This is for quality and time NO REPS will be issued!!! Bring you A game

Skill

Split jerk 6x2
started off at 65 and worked our way up to 125!!

Finisher
12 min amrap of:
10 burpee box jumps
7 push press(65/95)
5 overhead lunges (each side.. 25/45)

*This marks my FIRST PRESCRIBED WORKOUT!!!!
...it's really the small things in life

Home » Workout of the Day » 3-27-12 Tuesday’s WOD
3-27-12 Tuesday’s WOD
March 27, 2012 Dr. Brian

Death By Burpees

On the first minute, perform 1 burpee

On the second minute, perform 2 burpees

On the third minute, perform 3 burpees

Continue until the 20th minute(start of 19:00 on the clock)

If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.

No Rx, after getting 14, I took a minute off. I also missed the required 11 for one of the last rounds as well. But I was SUPER happy to get to 14.

Home » Workout of the Day » 3-27-12 Tuesday’s WOD
3-27-12 Tuesday’s WOD
March 27, 2012 Dr. Brian

Death By Burpees

On the first minute, perform 1 burpee

On the second minute, perform 2 burpees

On the third minute, perform 3 burpees

Continue until the 20th minute(start of 19:00 on the clock)

If you cannot finish the number of burpees in that minute; start the next minute and subtract 3 burpees from where you stopped. Continue with that number until the 20th minute. For example, on the 12th minute you could not complete all 12 burpees. On the 13th minute through the 20th minute; you perform 9 burpees on the minute. If you fail again to get 9, subtract 3 again, and continue on the next minute.

KB warmup
ME:

15/15/15 x 30
Kb snatches s/w
slamball

Please take care of your hands before doing this workout or it will tear your hands up. It will be a long one....

Warmup
Shoulder Mobility
Squats
Double Unders

Workup to weight used in WOD to loosen up legs and shoulders.

WOD
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Last year for the open, I barely had muscle ups and didnt even set up the rings for this wod knowing I would not get past the 120lb OHS. Those were still tough for me. Score last year was all burpees and 8 OHS.
Today over my lunch break I went into this wod wanting at least a few MUs before time ran out. I got 2. 30 reps with 120 after 60 burpees suck! once time ran out, I set a running clock and finished the 10 muscle ups which were all singles since my shoulders were smoked already. total time to complete the 60/30/10 reps was 13 mins.

SWOD

Pull up/Muscle Up progressions

WOD

3 rounds: Score is total reps.

1st round, 2 minutes of each exercise followed by 2 minutes rest after each exercise.

2nd round, 1 minute of each exercise followed by 1 minute rest after each exercise.

3rd round, 30 seconds of each exercise followed by 30 seconds rest after each exercise.

Toes to Bar

Kettlebell Swings 70#/55#

Ring Dips

For time:

50 DU & Sit Ups
40 "
30 "
20 "
10 "

Now off to work I go :(