5min 80% effort
10 box jumps 24/20" sd
10 kbs 1.5/1pd
SCORE: 5 + 3 BJ
rest 5mins

5mins 90% effort
7 push press 115/75#
7 CTB
SCORE: 6
rest 10mins

5mins 100% effort
10 thruster 75/45#
7 burpees
SCORE: 4
Notes:
- proper aer wamup
- work on sustaining pace on 80/90% efforts
- go out hard and try to maintain on 100% effort
- focus on breathing

Pre-WOD:
7 X 2 Dead Lifts

WOD - 3 Rounds For Time:
- 400 meter Run
---30 KB Swings (#53/35)
---20 Ring Push Ups
---10 Chest to Bar Pull Ups

Post:
-Tabata Sit Ups
-100 Double Unders

23:05
For me, this was going to be all about how long the 50 squat cleans were going to take me. I purposefully took it a little slow on the initial 50 L pulups breaking them into sets of 5 and resting for about 10-15 seconds between rounds. I then walked over to the area for the squat cleans and started chipping away. I initially thought of doing it the same way of breaking them into sets of 5 but found out quickly that would tax me, so I was breaking them into sets of 3-5, depending on how I felt.
I went back to the L Pullups and banged out 20 super fast, in sets of 10 (they felt so easy after all those squat cleans).
After about 28 I started feeling it big time. I then was breaking them into sets of 7,6,5.
Great workout. I took a really long time to warm up - about 30 mintues as it was early and this was going to be a long and hard WOD for sure. I wanted to beat 20 mins, and who knows maybe next time. I just have to take slightly bigger bites of the squat cleans into sets of 5 possibly.
All cleans felt good overall with good form and super ROM.

TGU Rotations at various positions: I like this for should warm-up/stability

A. PC build to a max in 10mins
-120KG (264#). failed 1st rep at this. hit second. need to develop proficiency in catching power clean in quarter squat.
rest 3mins
B. PC amrap 4mins 90% of A
-14 reps at 110Kg (242#). 5 the 1st minute, then slowed considerably. Last 10 reps felt like 1rm. see above on 1/4 squat.

rest as needed

C. 4 min cap
5 rounds for time
8 clean and jerks 95/65#
35 DU
-3rds+8C&J+30DU
-only broke once on 1st set of DU. Otherwise UB throughout.

D. 3 sets of:
15 GHD situs
rest 60s
13 glute ham raises
rest 60s
8 powell raises (10# DB)
-done.

25 minutes to find a 1 RM back squat

Warm-Up: 1×5 empty bar, 1×5 light, 1×3 moderate, 1×3 at same (rest 1 min. between warm-up sets)

Working Sets: Use 5-7 sets of 1 to find a 1 RM Back Squat. Rest 2-3 minutes as your rep increases in weight. This is why you are given a few extra minutes to complete. Keep record of your max weight as we will use the number in future training sessions.

“Conditioning”

4 Stations (1 min. at each station) x 3 rounds – 10 sec. transition to each station

Row

Kettlebell Swings (53/35)

Knees-to-Elbow

AbMat Sit-Ups

AM: 80 min
Warm up for 30 min
1.Conditioning
12x90 s. on/ 90 s. off:
A) 12 cal Ski + Max effort KB Snatches 16 kg
Reps: 10 10 10 11 12 13
B) 12 cal Ski + Max effort Double KB Thrusters 2 x 12-16 kg > 12 kg
Reps:12 12 12 12 13 14
Cool down for 15 min

PM: 135 min
WU for 30 min
- 20 HSPU + 40 bfly + 10 m. HSW
1.GS
A. Ring muscle ups
- RS
- TWB
- HTR
- 2 S + MU 11 x 1
- 2 S + MU + HTR 2 x 1+1
- Total of 13 MU

2.WL
A. Muscle snatch from below the knee on toes 3-4 sets w/ empty bar

B. Snatch + Overhead squat
3 attempts to max. Lift every 3 minutes.

3.Strength
A. 4 sets: - not done
6+6 Single leg RDL
10 Heel elevated Goblet squats
20 Landmine twists
- Rest 90 s between rounds-

35 Wall Balls
1 Rope Climb
5 Squat Cleans 115# (Rx 135#)
5 GHD Sit Ups
5 HR Push Ups
2 Rope Climb
10 Squat Cleans 115#
10 GHD Sit Ups
10 HR Push Ups
3 Rope Climb
15 Squat Cleans 115#
15 GHD Sit Ups
15 HR Push Ups
4 Rope Climb
20 Squat Cleans 115#
20 GHD Sit Ups
20 HR Push Ups
35 Wall Balls

Warm up
3 min row or Airdyne
20 Lunges ea leg
10 Pose pull ea leg
10 Good morning
10 Shoulder dislocate
10 KB DL
10 KB Swing

Strength
DL 1RM Test
5 @ 50% x 2sets
3 @ 60%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100+
past 80% and higher rest 2 or more minutes after each rep.

WOD
3 DL @ 75%
6 Situp with medball
9 Push press @ 65%
11 minute AMRAP

Posted on 10 December 2013

140 min
Warm up for 20 min
- 20 HSPU
1.GS
A. HSW practice for 20 min
- 15 m.

B. BMU practice for 15 min
- 12 x 1

C. Bfly practice for 10 min
- 5 6 6 6 6 6 5 = 40 reps

D. CTB practice for 5 min

E. Every minute on the minute for 8 minutes:
Tough set of chest to bar
- RiR 2-3 at first set
Reps: 15 11 5 6 5 5 5 5 = 57 reps

2.WL
A. Hang power clean + Push jerk
Build to heavy 3+2 for the day

3.Conditioning
”Habanero”
A. 10 x 1 min on/ 1 min off:
8 Deadlifts
6 Hang power cleans
4 Front squat
2 Shoulder to overhead
Max effort burpees
- Bar at 35-40 kg (Complex unbroken) > 35 kg
Reps: 9 9 8 8 9 9 9 9 9 10 = 89 reps

4.Spinal decompression

Warm up
250M row
10 Burpee
10 Shoulder dislocates
15 KB Swing
10 Squats with a 10sec hold at the bottom

Strength 1RM Test
Back squat
5 @ 50% = 135 x 2sets
3 @ 60% = 165
3 @ 70% = 195
1 @ 80% = 220
1 @ 90% = 145
1 @ 100+ = 275
past 80% and higher rest 2 or more minutes after each rep.

WOD
10-1
Hang Clean = 115lbs
KB Swing 35lbs

Posted on 8 December 2013