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Friday, September 30, 2016

30 September

Training (3p)

Did class workout this afternoon. Pretty Brutal

A.  15m To Build To Moderate Load Of Complex:
2 DL - 1 HPC - 1 PC - 1 HSC - 1 SC - 1 PJ
*245

B. 3 Rounds:
10 C2B Pullups
10 PC
10 FS
10 PJ
*135
*RX+ was 4 Rounds For Time
*RX+ 12:01

Wednesday, September 28, 2016

28 September

Training (2p)

A. 40 Cal Asasult Bike For Time
Rest 8m
30 Cal Assault Bike For Time
*30 Seconds
*20 Seconds

B. 15m EMOM
Min 1: 6 Clean and Jerks + 2 BFB
*135

Min 2: 15 Cal Row

Min 3: 20 Yard OH Walking Lunge (25)

*Completed 15 Rounds

Tuesday, September 27, 2016

27 September

Training 5p

A. EMOM For 10m
Even: 100 Yard Run
Odd: 50 Yard Run

B. 5-4-3-2-1
Front Squats
*280
*290
*290x
*275
*275
*280

Monday, September 26, 2016

26 September

Training (3p)

A. Occlusion Work
*DL x3
*Bench x3

B. For Time:
1 Mile Run
50 Pullups
50 No Squat WB
1 Mile Row
25 Pullups
25 No Squat WB
*18:23
*6:18 - 32/45/50 - 20/36/50 - 6:20 - 16/25 - 25

Saturday, September 24, 2016

24 September

Training (7a)

Part A: 
Every 2m Until 25 Reps Complete
14 Cal Assault, then with remaining time:
2 Front Squats
1 Jerk
2 Back Squats
1 Jerk
1 Tng SC
(155)
*8:55

Part B: 
1 Trip BC Sliders
20 Burpee Pullups
20 Strict Press (115)
200m SB Run
1 Trip BC Sliders
15 Burpee Pullups
15 Strict Press (135)
400m SB Run
1 Trip BC Sliders
10 Burpee Pullups
10 Strict Press (155)
800m SB Run
*14:55

Friday, September 23, 2016

23 September

Training (2p)

A. Occlusion
2 sets of DL (135)
*Complete

B. As many sets in 8m of:
50 U/B DU's
6 Thrusters (135)
12 KBS (1.5)
*5 Rounds

C. 
With a partner:
20 HSPU
30 DL (275)
40 BJ (30)
50 T2B
100 WB
400m SB Run
*9:14

Tuesday, September 20, 2016

20 September

Training (1p)

A. 1m Assault @ 400 Watts
     1m Assault @ 300 Watts
     1m Assault @ 200 Watts
     x7
     *Complete, terrible


B. 5 Rounds of Push/Pulls

Monday, September 19, 2016

19 September

Training (2p)

A. Occlusion (DL and Bench)
5 Sets Each

B. Moderate Load of Complex
*Power Snatch - Hang Squat Snatch - OHS
*215

C. 
3 ROUNDS FOR TIME:
400M RUN 10 OVER THE BOX JUMPS (24/20) 12 THRUSTERS (115/75) 15 OHS (115/75)
*12:26

Saturday, September 17, 2016

17 September

Training (7a)

A. 
EMOM 
0-3m : 12 Cal Assault + 6 OHS (135)
3-6m:  14 Cal Assault + 8 OHS (135)
6-9m:  16 Cal Assault + 10 OHS (135)
9-14m: 18 Cal Assault + 12 OHS (135)
*Completed 13 Rounds

B. 
100 T2B
100 Goblet Squats (1.5)
50 Over The Box Jumps (30)
50 Partner Plank Pushups
50 Cal Row
*9:50

*Teams of 3. (Benham/Steve/Ross)

Friday, September 16, 2016

16 September

Training (3p)

A. Death March 
18 Yards (Blue KB's)
Rest 90 seconds, x4

B. Max SP @ 115
Rest 10 Seconds
Max PP @ 115
Rest 10 Seconds
Max PJ @ 115
Rest 5m, x2
*41
*43
*84 Reps Total

C. 
20-10-5
SDLHP (115)
No Squat WB (20)
Heavy Swings
200m Run
Cash-Out: 12 Bar Facing Burpees
*8:26

Monday, September 12, 2016

12 September

Training (3p)

A. 10 Back Squats (Speed) (185#)
Rest 10 Seconds
10 Jump Squats
Rest 3m, x3
*Complete


B. 12m AMRAP
2k Row Buy-In
W/Remaining Time:
Complete AMRAP:
30 Push Jerks (135/95)
10 Burpee Jump To Target
*1+31 Reps

Saturday, September 10, 2016

10 September

Training (7a)

Tested the Team WOD for group class

Team 10RM OHS in 10m
*Bars Come From The Ground
*If Odd number, use middle load twice. 
*235#


Then: 

18m amrap:
50 Cal Row
Run To Hill (SB/2 KB's per team)
Run Up The Hill and to Free Throw Line
21 1-arm thrusters
Run Up The Hill and to Half Court
15 1-arm thrusters
Run Up Hill and to Free Throw Line
9 1-arm thrusters
Run Up Hill and back to gym
W/remaining time complete amrap of:
20 t2b
20 clean and jerk s (135/95)
20 burpee jumps to target
1 Trip Seal Walk
*Any switch (to include singles on clean and jerks) complete 5 heavy WB
*2+ Rounds

Friday, September 9, 2016

9 September

Training (3p)

A. 50 Cal Assault Bike For Time
*46 Seconds

B. 15m AMRAP W/Partner
-40 Power Snatches (95)
-40 Power Snatches (115)
-40 Power Snatches (135)
-40 Power Snatches (155)
-40 Power Snatches (185)
*36 reps into 155 bar with Baity

Wednesday, September 7, 2016

7 September

Training (3p)

A. Back Squats, 3x5
*315,315,315

B. 12m EMOM
2 Squat Cleans at 185#
W/remaining time in each minute, complete AMRAP of "DT" with 135#
*4+7 DL

Tuesday, September 6, 2016

6 September

Training (2p)

A. 40m EMOM
Every 4m for 10 Rounds
*15 Cal Assault Bike
*15 Cal Row
*15 Burpees
*Complete, all rounds between 1:17 - 1:26. Pretty brutal last few rounds. 

Monday, September 5, 2016

Labor Day

Training (1p)

Didn't have a partner, so had to do class WOD Solo:

For Time:
800m SB Run (30)
50 Yard Plate Push
50 Over The Box Jumps (24)
50 Heavy Slamballs
50 DL (225)
50 Squat Jumps Over The Bar
50 Yard Plate Push
800m Run
*36:55

Saturday, September 3, 2016

3 September

Training (7a)

Tested Team WOD. In teams of 3:

A. For Time:
30-20-10
Cal Row
Over the Bar WB (30# SB)
1 Lap Bear Crawl On Sliders

B. 12m AMRAP
15 Cal Assault
15 Heavy Swings
*P1 does full round then P2, then P3...

C. 10-1
PC
Thrusters 
*135

Friday, September 2, 2016

2 September

Training (2p)

A. 5 Rounds
21 Cal Row
21 Pushups
*9:02


B. 14 Cal Assault
20 Yard Seal Crawl
5 TnG Clean and Jerks (135)
rest 3m, x3
*1:03
*56
*56

C. EMOM for 12m 
Complete 2 Squat Cleans (185)
Max Rounds and Reps of "DT" with remaining time
*4+7 DL
*135 For DT Weight