“Chief”

Max rounds in 3 minutes

3 Power Cleans 135/95 MOD 75

6 Push Ups

9 Squats

Perform 5- 3 min AMRAPS. Resting one minute between each round. Start each round where you left off in the previous round.

PR of 20 for me, + 3 cleans...previous best was 18. I felt solid and kept a nice pace throughout. I felt stronger on the cleans than I ever remember feeling when I've done this workout in the past.

5 Rounds

10 Power Cleans 115

10 Push Press 115

25 Double unders

New Jump Rope and taking time to find my stride in DUs. Overall did well, Push Press was heavy towards the end, and expected that.

WarmUp
400m row
2x of
5 pushups
10 squats
15 jumping jacks

Strength
1 rep at 60% max EMOM for 5 mins. 135
1 rep at 70% max EMOM for 5 mins. 155
1 rep at 75% max EMOM for 5 mins. 165
1 rep at 80% max 185
1 rep at 85% max 195
1 rep at 88% max 205
1 rep at 80% max 185

1 rep at 85% max 195
1 rep at 88% max 205

Failed 2x at 205#. Tried for a 3rd time and got it up.

Conditioning
30 seconds on/30 seconds off for 12 minutes. Score is total rowing distance.
1,969m

Snatch - 80-90% x 1
- 115x1 / 125xfail
Clean & Jerk - 80-90% x 1
- 135x1 / 155x1 / 165x1
Front Squat - 90% (of last week's 2RM) x 1 x 2
- 135x2 / 205x1 / 215x1

For Time:

30 HSPU
40 Pull-Ups
50 KB Swings
60 Sit-Ups
70 Burpees

I only got 14 HSPU .. had to switch to feet-up-on-the-wall Push-Ups for the rest.
Used smallest resistance band for the last 20 Pull-Ups (none for the first 20).

I shouldn't choose my WODs the night before; I had nightmares about the burpees! I dreamt that I forgot what they were and did 70 burpee-pullups. It made the WOD that much easier this morning!!

20 Box Step-ups
20 Push Press - 15#
20 KB Swings - 18#
20 Push Ups (24" box)
20 Ring Pulls
20 Sit-Ups
20 Lunges

WOD ---

Snatch Pull 3 x 10
Snatch 3 x 10
Front Squats 5 x 3

Amy --- Snatch Pull 10 x 55, 10 x 55, 10 x 55
Front Squat 3 x 65, 3 x 75, 3 x 75, 3 x 85, 3 x 95

Aaron --- Snatch Pull 10 x 115, 10 x 115, 10 x 145
Snatch 10 x 75, 10 x 75, 10 x 75
Front Squat 3 x 135, 3 x 165, 3 x 175, 1 x 185, 10 x 75

Ryan L. --- Snatch Pull 10 x 115, 10 x 115, 10 x 145
Snatch 10 x 75, 10 x 75, 10 x 75
Front Squat 3 x 165, 3 x 175, 3 x 185, 3 x 195, 3 x 205

Met Con ---
10 Min Total
50 m Sprint
Remainder of Time Push Press @ 15# (DB's)/85#)

Amy (15# DB's) --- 150 reps
Aaron --- 105 reps
Ryan L. --- 115 reps

WEDNESDAY 120201

For time:
30 Handstand push-ups (Modified to 155lb push press)
40 Pull-ups (green band assist)
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

25:47

Dear Burpees,

F#*% YOU!!!!

Sincerely,

Clayton

Strength/skill
Rope Climbs - 2
Weighted Pushups - 5 ( have partner stack plate(s) on back)
3 rounds

For time
10 kb snatch w/s
15 wall ball
Stoplight run
3 rounds

30 box jumps
30 knees-to-elbows
30 dumb-bell thrusters, 40 lbs (scaled to 30 lbs)
30 kettle-bell swings, 1.5 pood
30 burpees
60 double-unders