Monday, September 1, 2014

Power Clean TnG PR and Hot Shots 19

Power clean TnG x 3

135#

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

36:35

DL PR and DU and T2B

DL 225# x 4

A. : Fire (Time)

50 Double Unders
10 Toes 2 Bar
40 Double Unders
8 Toes 2 Bar
30 Double Unders
6 Toes 2 Bar
20 Double Unders
4 Toes 2 Bar
10 Double Unders
2 Toes 2 Bar
10 minute cap or rest remaining time left until the 10 minute mark. At exactly 10 minutes begin part B.
2:34

B. : 700m Run to Left (Time)

Run the block of the gym turning to the left for time.
2:55

FS EMOM and WBs, Burpees and 200m run

EMOMx10: 1 Front Squat, Across
145#

20-15-10-5
WB (14# to 10') 
Burpee 
200m run after each round

8:50 UB




Team DT

“Team DT”
5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of  the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps.  That is one full round.

Rested equal work time.  Total time was 15:45 with Rest.
time per round:
2:19, 2:15, 1:45, 1:45, 1:37

Day 148


A. Snatch Double (low blocks) - Max 12 Minutes
100#

B. 12 Min AMRAP
   350 meter Row
   10 HSPU
   40 Double Under
   25 thrusters 45#
2 rounds + 350m + 10 HSPU + 4 DU


Day 149


A. Back Squat 145#-Max 12 Minutes
5, 4
B. Front Rack Yoke Carry 175#-Max 8 Minutes
80m, 40m
C. 15 Min EMOM
10 x Burpee AFAP- :25
8 x Kipping C2B (pronated)- UB
Airdyne x 30 seconds @ 90%- 12 cals

Friday, August 22, 2014

Friday 8/21/14

2015 Regional and Open Athletes

Squat clean 1.1.1
145 PR


1. 3 RFT:
30 Calorie Row
30 KBS, 1.5pood,1pood
30 BJ, 24/20
16:11

Tuesday, August 19, 2014

Wednesday 8.20.14

2015 REGIONAL& OPEN ATHELTES
1. Jerk
1RM
145#- ties PR
3. Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood- used 96# KB
One partner completes all 20 reps of a movement while the other rests then switch.

Did 1 round resting equal to work time.  Then did the class wod:
Did 86 reps and 67 cals
WOD
Complete 3 Rounds of A1/2: 
A1. : Metcon (3 Rounds for reps)
45s 1-arm DB SDHP-alternating - Moderately Tough NTE 55/40lbs.

45s Burpee Box Jump overs (NTE 24/30")

Rest 30s. 
A2. : 90s Row for Calories (3 Rounds for reps)
Complete 3 Rounds.
Rest 3 Minutes b/w A1 & 2.