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

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. 

Tuesday 8.19.14

1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115

4 Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135

3Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145

1No resting on the ground or the hang. Resting in the front rack is OK.

2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.

2:38, 2:35, 2:33, 2:34, 2:36, 2:30, 2:27- all TTB UB

Switch up in training...

Moving to 

for a little while.  

Monday 8/18

“The Chief”
5 rounds of:  AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.

5 rounds for each.

Clean and EMOM

Day 146

A. Clean, build to a tough double off low blocks

did 140 x 1- feeling fatigued

B. 21 min EMON

30” box jumps x 8

bar MU x 2

BP 85# x 5