Skill
2k Row - 9:33.4 min
*Row at 90% Effort, pay attention to pacing on this, try not to be sporadic

Wod
5 Rounds
1 Push Press - 55 lbs
1 Pull Up - ring rows

3 Push Press
3 Pull Ups

5 Push Press
5 Pull Ups

*Push Presses are as Heavy as Possible

100m Sprint (:19) – 30 sec rest
200m Sprint (:39) – 45 sec rest
400m Run (1:13) – 60 sec rest
800m Run (2:45) – 90 sec rest
400m Run (1:23) – 60 sec rest
200m Sprint (:43) – 45 Sec rest
100m Sprint (:21)

Didn't sprint so I could avoid aggravating my knee.

Strength
Squat Heavy Single - 125 lbs
Perform 3×1 @ 90% of Heavy Single - 115 lbs
*Rest 3:00 minutes between sets

Wod
6 minute amrap
1 20 Yard Shuttle
1 Kettlebell Swing 55/35

1 20 Yard Shuttle
2 Kettlebell Swings 55/35

1 20 Yard Shuttle
3 Kettlebell Swings 55/35
Continue up the ladder as long as you are able in the time allotted

3 of 11

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Circuit - 1x20s on/20s off, 1x20s on/10s off, 1x20s on/5s off
(Situps, Lying Back Extensions, Knees to elbows, Overhead Medball throw, Scoop Throw for Height, Alternating Lunges on a Box, Very Low Hurdle Circular Run)
Some Gymnastics (Bar Muscle-ups, Human Flag Holds etc)
Walking + Static Stretching (Cooldown)

a) 20 min of Snatching -> ew yuck!
worked up to 95#, 105# was UGLY, dropped back down
b) Holleyman-lite: 15 rd:
5 WB, 3 HSPU (1 AM), 1 PCx135#
= 22:05
c) 8 min AMRAP:
12 DLx155#
12 burpees over the box
= 4+3burpees

For Time:
21-15-9
Squat Clean [Rx: 95/135]
Ring Dips

Sx: Power Clean Only, No Dips!

Coach: Jason

---

I knew this would be hard, but I had no idea how hard. Being so tight from yesterday I struggled with the Squat Cleans, so I scaled into just Power Cleans. I need to work on my wrist flexibility and hand strength. My hands/wrists ache really bad right now. As for the dips... well LOL they weren't gonna happen today, not even with an assistance band. But I learned a lot from this morning. The gym is offering Olympic Lifting classes in the afternoons, so I may take a few just to begin to get my technique perfect and strength increased. The group was very encouraging and supportive. Definitely no judgements. Jason is an excellent coach. He watched me closely and caught the flaws in my form. It really makes a difference when you do it correctly versus WRONG.

Elizabeth beat me today, but hopefully in 90 days I will Rx her LOL.

WOD
4 Rounds For Time of:
3x Muscle Ups (Sx: Bar Row)
6x Front Rolls
9x HSPU (Sx: 25# DB Press)
12x Pistols: 6 per leg (Sx: Blue Band Assisted)

Coach: Carlos

---

Today was obviously a gymnastics day. Focus was on shoulder strength, balance, and becoming accustomed to being inverted. Needless to say my upper body is weak and my balance is thrown off by the belly I still have, but I did it and pushed myself. Yea me!

I also found out my 1 rep max on deadlift. I did 240lbs. 245 I got 1/2 way up. So I now know my max so tomorrow's deadlift training I'll know how to scale my percentages for warmup and working sets. Maybe I shouldn't have deadlifted right before the WOD... LOL. Live and learn.

1 mile run (6:00)
rest 4 min
.75 mile run
rest 3 min
.50 mile run
rest 2 min
.25 mile run
rest 1 min
.12 mile run

3X180
3X205
13X230

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Some Handstand work

BBG

1) Snatch: Find Max UB Triple in 10 min. 115lbs *should have warmed up more, because I had 135. WARM UP MORE BEFORE SNATCHES

2) Power Clean: Find Max UB Triple in 10 min. 205lbs *went for 225 but couldn't get it

3) Jerk from rack: Find Max Triple in 10 min. 225lbs

4) Snatch practice: 4x5 95lbs 1x5 115lbs

Conditioning:

Pantheon Games 2012 WOD 1

8 min time cap:
15 wall balls 20
30 OH squats 95
15 squat cleans 145
30 90 degree box jumps 24in *made it through 15 box jumps in 8 min
15 single arm kettlebell OH squat
30 yard broad jumps
45 DU's