WEDNESDAY 140226

WEDNESDAY 140226

Snatch 7x1 @70-80%
65-65-75(f)-75(f)-75-75-75
Sore left shoulder

WOD
20 HSPU (box)
50 DU
10 OHS (135/85) [75]
75' HSWalk [4x around the box]
10 OHS
50 DU
20 HSPU (box-brutal)
(17:44)

Cindy 11+8 squats

TUESDAY 140225

5x1 Hang Clean & Jerk @80%
(155)

Cindy
11 rds + 8 squats

THURSDAY 140220

THURSDAY 140220

Hang snatch
7x1@80%
95-95-95-95-95-95(f)-95

AMRAP8
50 DU
20 UB wall balls
10 UB T2B

1rd + 27 DU

Forearms were smoked. Couldn't string any DUs in first rd. Ate up 4+ min...

Snatch (115#) C&J (175#)

1RM snatch
65-75-95(f)-95-115

1RM clean & jerk
95-115-135-155-165-175

Open 12.1
AMRAP7
Burpees
(65)

TUESDAY 140218

TUESDAY 140218

Back squat
4x8@80%
45-95-145-145-145-145

WOD
400m plate run (25#)
35 thrusters (45#)
21 pull ups
21 thrusters (65#)
15 pull ups
15 thrusters (95#)
400m plate run (25#)
(20:50)

MONDAY 140217

MONDAY 140217

3-position cleans + 1 jerk

High hang

Hang

Low hang

95-115-135-155

30 Muscle-Ups for time.*

*If you do not have Muscle-Ups you will complete:

3 rounds not for time of:

10 Seated Band Muscle-Ups

http://gymnasticswod.com/content/muscle-transition-progression-pt2

10 V-sit Hip extension

10 Hollow/Arch Swings on the Rings

 

FRIDAY 140214

FRIDAY 140210

Back squat 4x8 @ 75%
95-135(7)-135

5 rounds
30 kb swings (20kg)
15 wall balls (14#)
7 power snatch (65#)
Rest 1:1

(24:48)
2:48
2:39
2:45
2:51
2:39

CF Games Open 13.2 (44)

THURSDAY 140213

Find 1RM Snatch in 10 minutes
65-75-95-115(f)-115

Find 1RM clean & jerk in 10 minutes
95-115-125-145-165-165

CF Games Open 13.2

AMRAP in 7 minutes

3 clean & jerk
3 toes to bar
6 C&J
6 T2B
9 C&J
9 T2B...

(44 reps) squat clean

TUESDAY 140211

TUESDAY 140211

15- min find ME
2 hang clean + 1 jerk
65-75-95-115

21-15-9
Deadlift (95#)
GHD (abmat sit up)
4:54

Legs are DOMS'd to max. You are an idiot for hitting Monday's WOD...

DAY ONE

MONDAY 140210

First day of 5-days-a-week at CF Conversion. They just started using CF Outlaw programming. Coincidence? First day back since Thanksgiving. This is going to SUCK!!

Back squat
1x8 @ 80% (135)
2x5 @ 85% (155) ouch
1x3 @ 90% (175)

METCON
5 rounds
1:00 ME wall balls (14#)
0:20 ME box jump step down (20")
0:40 rest

(135) brutal

30-5
28-3
22-3
20-2
20-2

(138-oops)

Foot is okay. Sleep was a little crappy (22:00-4:45). Meals ok plus choc chip cookies...