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Saturday, July 30, 2016

30 July

Training (7a)

A. 
18:00 Clock Counting Down
-1 Mile Slamball Run
Then AMRAP With Time Remaining Of:
50 Cal Row
50 Cal Assault Bike
50 S2O (135)
50 Synchronized BFB
*1+36 Cals

Rest Exactly 5:00

B. 
50 Yard Wheelbarrow Walk On Sliders
21 Power Cleans (155)
50 Yard WB Walk
15 PC (185)
50 Yard WB Walk
9 PC (205)
*3:45

C. 
1 Suicide
Max U/B Wallballs as Team
*each teammate must run suicide relay before helping out with WB
*196 Wallballs

Friday, July 29, 2016

29 July

Training (2p)

A. 
10 Rounds For Time:
1 Muscle-Up
2 Squat Cleans (225)
3 HSPU
4 Over The Bar Burpees
*13:23

Monday, July 25, 2016

25 July

Training (2p)

A. Power Snatch
6 Reps On The 2 Minutes for 12m
*145

B. Deadlift
4 Reps on the 3m for 12m
*360

C. 
18 Cal Assault Bike
50 Yard Seal Crawl
5 TnG Clean and Jerks (135)
Rest 3:30, x3
*2:29
*2:51
*2:26

D. 
EMOM For 15m
Min 1: 10 DL (225)
Min 2: SB Suicide (150 Yards)
Min 3: Max Wallballs
*102 Wallballs

Saturday, July 23, 2016

23 July

Training (7a)

Tested A Version of the Class WOD

30m AMRAP:
100 Burpees
1 Lap Plank Pushes
100 Box Jumps (24/20)
1 Lap Plank Pushes
100 Cal Assault Bike
1 Lap Plank Pushes
100 Hang Power Cleans
1 Lap Plank Pushes
*1+100 Cal Assault Bike
*We had a team of 4 and it was still one of the most miserable WODs we have done in a long time. 


Friday, July 22, 2016

22 July

Training (2p)

A. 20 Squat Snatches For Time @ 210#
*6:40
*Missed 3 times.
*Last week did 205# in 5:24

B. 5 Squat Cleans For Time @ 275#
Rest 3m, x5
*2:01 (4)
*2:05 (3)
*2:10 (2)
*1:55 (4) (225#)
*Didn't Do

C. 12-9-6
DL (315)
Thrusters (165)
*6:28

Wednesday, July 20, 2016

20 July

Training (2p)

A. 12M EMOM
Min 1: Reverse Lunges

Min 2: Broad Jump SB Throws

Min 3: Box Jumps (Single Leg)

B. 
3 Rounds For Time
200m Run
12 OHS (155)
12 T2B
*6:24

Tuesday, July 19, 2016

19 July

Training (10a)

A. 
5 Burpees AFAP
10 Sec Assault Sprint (Max RPM)
Rest 3m, x6
*115
*116
*114
*115
*115
*115

B. 
5 Push Press (155)
10 Sec Assault Sprint (Max RPM)
5 Push Press (155)
*115/32 sec
*115/33
*113/34
*115/34
*113/35
*114/34

C. 
16m AMRAP:
1 Hill Suicide
15 DL (225)
15 OTB Jumps (24")
15 Pullups
*3+Suicide

Monday, July 18, 2016

18 July

Training (2p)

Jumped In With Kyle

A. DL @ 31X1, 3-4 Reps, Rest 2m, x5
*315 For All (Hooked)

B. FS @ 32X1, 4 Reps, Rest 2m, x5
*225, 230, 235, 240, 240

C. Banded Split Squats, 6 reps each leg, x4
*Used Blue KB's for first 2 sets, Red KB's for final 2 sets. 

Saturday, July 16, 2016

16 July

Training (7a)

Part A: 
As Many Completed Rounds As Possible In 8m:
20 Cal Assault Bike / 10 Cal Assault Bike / 12 Cal Row
100#/50# Bear Hug Trip
10 Burpee Over The Box (24/20)
*5+10

Part B: 
While 1 partner holds 25/15# plate out in front of them: 
Complete AMRAP in 8m of: 
30 Du's or 50 Singles
1 PC - 2 HPC - 3 PJ (155/95)
30 KBS (Red/Blue)
*Can only work while 1 person holds the plate out directly in front. Arms straight. 
*5 Rounds

Part C: 
In 8m, Find Total Load:
Team 10RM Thruster
*add 3 loads together
*170x8

Friday, July 15, 2016

15 July

Training (230p)

A. 20 Squat Snatch For Time @ 205#
*5:29
*This was 5 seconds slower than last week but we had 3 people sharing a bar. No misses and had 4 doubles. 

B. 3 Squat Cleans @ 230#
    2 Squat Cleans @ 270#
    1 Squat Clean @ 290#
Rest 3m, x3
*Round 1 Missed 290#
*Round 2 Missed 290#
*Round 3 Stayed @ 270# for Final Rep and got it
*All around 1:30-1:38

C. 12m EMOM
Odd: 6 DL @ 315#
Even: 2 FS @ 275#
*Complete

D. 15m EMOM
Min 1: 4 Reps PC @ 225#
Min 2: 4 Reps Thruster @ 165#
Min 3: 4 Reps Power Snatch @ 165#
*Complete

Wednesday, July 13, 2016

13 July

Training (3p)

A. Back Squats (4x5)
*225/275/275/275

B. 15m AMRAP:
60 Cal Row
50 Thrusters (45)
40 SDLHP (95)
30 HPC (145)
20 Over The Bar Burpees
10 Thrusters (145)
400m SB Run (30)
*Finished half the run. Pretty miserable

Monday, July 11, 2016

11 July

Training (2p)

A. EMOM for 10m
3 Position Snatch (Top To Bottom) 
*135
*Complete

B. EMOM for 10m
1 Squat Snatch @ 215#
*1 Miss, 10/11

C. 3 DL @ 355 on the 90 Seconds for 10 Sets
*Complete

D. 30/30 Assault Bike, x8
*84 Cals
30/30 Ski, x8
*104 Cals

Saturday, July 9, 2016

9 July

Training (7a)

Ran Thru Team WOD:

Teams of 3:
500-400-300-200m Row Each
*Added Run + Bataan
*18:50

Then: 

30-20-10
WB
KBS (1.5/1)
400 - 200 - 200m Run
*14:10

Friday, July 8, 2016

8 July

Training (3p)

Trained With Kyle

A. 20 Squat Snatch For Time @ 205#
*5:24
*This was about 2 minutes faster than previous attempt. 

B. Squat Cleans
3 @ 225#
2 @ 245#
1 @ 265#
Rest 3m, x3
*90s, 95s, 125s
*This was really tough for me. 

C. 20m EMOM
Even: 6 DL @ 315#
Odd: 3 FS @ 275#
*Scaled FS to 2 reps then 1 rep. Brutal

Wednesday, July 6, 2016

6 July

Training (3p)

Tested A Class WOD For Later In The Week

15m EMOM

Min 1: Max Cals On Assault Bike

Min 2: BB
>20 Cals = 8 HPC
16-19 Cals = 6 Thrusters
<15 Cals = 6 Clean and Jerks
*135/95

Min 3: 8 Heavy Slamballs (50/30)

*Completed all 15 Rounds. 
*>20 Cals all 5 rounds


Tuesday, July 5, 2016

5 July

Training (3p)

Jumped in with Kyle's program today

A. EMOM for 20m 
1 Squat Snatch @ 205#
*Complete, No Misses

B. EMOM for 12m
1 HSC + 1 SC + 1 FS @ 205#
*8 Rounds Complete 
*Rested 4 rounds

C. Front Squats, 8-8-8, rest 3m b/w
*205

D1. Back Squats, 8-8-8, rest 10 seconds
*185 - 225 - 225

D2. Depth Box Jumps, 1.1.1, rest 3m
*30 - 30 - 30

Monday, July 4, 2016

4th Of July

Training (130p)

"Orlando Tribute WOD"
1 Mile Run
49 Box Jumps
49 Pushups
49 Burpees
49 DU's
49 Pullups
49 Wallballs
1 Mile Run
*33:43
*Miserably hot outside....walked like a schoolgirl a couple times on the last mile....

Saturday, July 2, 2016

2 July

Training (7a)

A. 
In a team of 3
Find Team Max SC + FS
*300

B. 4 Rounds of Follow The Leader
10 Cal Row
5 Synchro BFB
10 Thrusters (115)
20 Yard Burpee Broad Jump
*19:21

Friday, July 1, 2016

1 July

Training (2p)

A. 
With a partner:
75 Clean and Jerks (135)
75 C2B Pullups

At the 12:00 Mark
3 Rounds Each
10 SDLHP (95)
10 WB (30)

*15:31


DU's With Zeus Rope
10-20-30-40-50 U/B
*4:55