CC 10/30/14

Warm Up:

20" Box Jump, Working Up to Max Dumbbells

55lb 

 

Strength:

Box Squat with Buffalo Bar + 60% Bar Weight + 25% Band Tension, Foam Box - 10x2

205lb, singled green bands, 12" box + ab mat

 

Accessory:

Squat Cleans @~50%, Against Micro or Mini Bands - 12x1

132lb, singled red bands                

 

Stiff Legged Deadlifts @70% (of 1RM DL) - 3x8

315lb (PR of some sort)

 

SSB Bulgarian Split Squats - 3x10 Per Leg 

3x90lb

 

45 Degree Bent Knee Reverse Hypers - 3x30

3x25

 

Core: 

Decline Bamboo Bar + Hanging KB's Overhead Sit Ups - 3x15                        

10lb plates, 16lb kbs, 10lb plates, red bands

 

WOD:

30 Clean & Jerks for Time (135/95)

2:35 (6 seconds slower than PR)

 

Rest 5 Minutes, then:

 

Partner "Helen":

3 Rounds for Time:

400 Meter Run (both partners run)

21 Kettlebell Swings (53/35)

12 Pull Ups

*Divide KB Swings & Pull Ups as needed                        

 

8:22 – 16 seconds faster than my time on 10/23/14, I did first and last set of kbs, second set of pullups

  

Finisher:

100 Band Good Mornings

Green band 2x50 

CC 10/29/14

Strength:

1RM Power Snatch

80kg/176lb, missed 85kg/187lb, called it after one attempt because my shoulders are feeling shitty again

 

Accessory:

4x3 Snatch Pull at 90% of Power Snatch

70kg/154lb

 

Snatch Grip Barbell Holds (at Lockout/Hips) - Max Weight possible for 3x1 Minute

154lb, 110, 110, all w/ hook grip

 

WOD:

2k Row

8:22, 2:05.9 pace

CC 10/28/14

Strength:

Bench Press Against Mini Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

135lb

 

Bench Press Straight Weight Top Set:

1 Set, Close Grip Bench Press, 8 Reps adding 5lb from last week

195lb, gotta be a PR of some sort

 

Accessory:

Incline DB Press - 3x8

50lb-55-60

 

Chest Supported (Flat) Dumbbell Rows - 4x10

50lb-55-55-55

 

Banded Lat Pulldowns (PVC in 2 bands choked from above) -  4x20

Red + blue bands; choked from high pull up bar    

 

Banded Straight Arm Lat Pulldowns (Standing. PVC in 2 bands choked from above) - 4x20        

Red, blue, blue kneeling, blue standing; choked from high pull up bar

 

Core:

Plank Against Max Band Tension - 4x1 Minute                        

Bands crossed in X pattern on lowest rungs of squat rack:

2 greens (hands), 2 greens (elbows), 2 greens (elbows), 2 greens + 1 red (elbows)

 

WOD:

3 Rounds for Time:

20 Wall Balls (20/14)

20 Burpees

20 Push Press (65/45)

20 Pull Ups

 

12:18

WB 20; 20; 10-5-5

PP 20; 10-10; 10-10

PU 20; 20; 20

 

Finisher:

Medium Grip Bamboo Bar Against Doubled Mini Bands + Hanging Kettlebells - 3x1 Minute, Static Hold (Only descend with the bar, but never touching the chest and never holding in a lockout position)

18lb kb 

Cfnyc

21 mins emom

1. 3 power snatch (135#) scaled to 105%#

2. 15 box jumps 24"

3. Amrap russian kb swings 32kg (did 25 in round 1 and 20 in all subsequent rounds)

CC 10/27/14

Strength:

Box Squat with Straight Bar + 25% Hanging Chains - 1RM

275lb + ~50lb in chains to 12" box + 25lb plate

 

Accessory: 

Glute Ham Raises - 3x20

10lb

 

Barbell Hip Bridges - 3x20

135lb

 

GHD Heavy Band Back Extensions - 3x20

Black band  

 

Core:

Partner Leg Throws - 20 Middle, 10 Per Side. 3 Sets.                        

  

WOD:

21-15-9:

Toes to Bar

Snatch (115/85)                        

 

6:45 - first two sets of T2B in two sets, last set unbroken, snatches mostly singles

  

Finisher:

Seated Band Leg Curls - 1x100

Blue band

Cfnyc

2k row test:

7:19.2 (1:48.8 ; 1:49.9 ; 1:50.9 ; 1:49.5)

1:49.8 split, 23 stroke rate.

Pr

Cfnyc

A. Push press + push press + split jerk

Worked up to 155

B.

1 min s2o

1 min rest

1 min s2o

17, 10 @ 105#

C. Back squat 3x3

225 across

DCF Intramural Competition 10/25/14

Came in first, first, second, and second on the four workouts to finish first overall.

WOD 1:

1RM Hang Squat Snatch

Scoring done using Sinclair (165lb bodyweight)

15:00 cap

200lb (PR)

WOD 2:

C2B Fran

21-15-9

Thrusters 95lb

Chest to Bar Pullups

3:44

WOD 3:

12:00 AMRAP

300m Row

10 Burpees over the Erg

15 OHS 95lb

3 + 37m row - need to row faster next time

WOD 4:

10-9-8..3-2-1

Wall balls 20lb to 12' target (20-18-16... reps)

Cleans 115lb

Shoulder Taps

8:00 cap

Round of 9 complete + 16 wall balls + 6/8 cleans - cleans need to be touch and go next time

CC 10/23/14

Strength:
Bench Press with Reverse Green Bands, Straight Bar - 1RM
255lb - left shoulder is bothering me, feels like I tore something

Accessory: 
Neutral Grip DB Floor Press + Mini or Monster Mini Band (around your back) - 8RM
70lb + blue band

Decline DB Rollback Extensions - 4x10
4x25lb, bench raised on 2x25kg + 2x20kg plates

2 Board Bench Press @BW/75% BW - 3x Max Reps
165lb, 10, 11, 7

Cable or Banded Oblique Twists (Standing) - 3x20 Per Side
Red band

WOD:
10 Rounds for Time:
500 Meter Row
7 Handstand Push Ups

28:17

Finisher:
Band Pushdowns - 3x50
Superset with:
Band Face Pulls - 3x50

Red band

Cfnyc

5 rounds (1:1 work:rest)

20 cal row

20 Russian swings

20 no push-up burpee

Rounds 1,3,4,5 @ 32, round 2 wussed out to 24

237 230 300 240 306

So much for pacing

CC 10/23/14

Strength:

Box Squat with Buffalo Bar + 55% Bar Weight + 25% Band Tension, Foam Box - 10x2

Straight bar, 190lb, singled green bands to 12" box + ab mat

 

Reverse Light Band Conventional Deadlift (Bands NOT choked, just run through the top pin of the rack.) - 1RM

505lb, singled green bands 

 

Accessory:

Anderson Front Squats - 5RM

245lb 

 

Band Assisted Inverse Curls - 3x8

Green band from pin lowered 6 holes 

 

Reverse Hypers - 3x20

50lb, 65, 80

 

Decline Zercher Sit Ups (hold barbell in your elbows across upper stomach) - 3x20

Sub Zercher sit ups on GHD, 45lb, 55, 55 

 

WOD:

Helen:

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull Ups

 

8:38, 32 seconds slower than PR time this spring, but I was also doing more conditioning at that point as it was either during or right after the open

 

Finisher:

Prowler Sprints (90/50):

10 Rounds:

60 Meter Sprint

20 Seconds Rest

 

3x90lb, 7x45, these were shittay

CC 10/22/14

Strength

Squat Cleans @~50%, Against Micro or Mini Bands - 12x1

5x132lb, 7x146, red bands

                  

Snatch @70% - 12x1, 30 Seconds Rest                        

12x146

 

Accessory 

Loading Pin + Thickest Square Block for Grip:

Work up to 1RM on Each Hand

then:

70% for 3x Max Time                        

Skipped, worked on snatches

 

WOD 

6 Rounds:

Meter Sled Drag Forward

Meter Sled Drag Backward

Meter Lateral Sled Drag

70lb + sled

CC 10/21/14

Strength:

Push Press Against Singled Mini Bands + 50% Bar Weight - 8x3

5x120lb, 3x130, red bands

              

Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before.

190lb

  

Accessory:

Incline (feet on bench) Push Ups Against Max Band - 3x15                        

Blue, blue + red (didn't get 15 unbroken), blue

  

Ultra Wide, Thumbless Grip (thumb over bar), Strict Pull Ups, Dead Hang - 3x Max Reps                        

14-8-12

 

Bent Over Barbell Rows Against Micro Mini Bands - 4x10                        

95lb-115-105-105, orange bands

 

One Arm DB Rows (Thumb out at the top) - 4x10 Per Arm                        

40lb-50-55-55

 

GHD PVC "Paddling" - 3 Sets: 30 Seconds Backward, 30 Seconds Forward                        

 

WOD:

EMOM for Max Rounds:

1 Squat Clean (135/95), Adding 1 Rep Per Round

5 Burpees                        

 

8 rounds + 9 cleans 

 

Finisher:

200 Band Pull Aparts

Red band, sets of 20

 

 

Cfnyc

A. Bench 5x3

180 across

B. max effort bench

15 @ 135

C.

5x10 barbell row

95, 115, 135, 135, 135

CC 10/20/14

Strength:

Back Squat with Reverse Micro Mini Bands, No Box - 1RM

380lb (red bands single looped from pull up bar)

 

Accesory: 

Back Extension + Snatch Grip Deadlift (Barbell) - 8RM

187lb

 

Anderson Front Squats - 3x8

185lb-205-205

 

Glute Ham Raises - 3x10

25lb-33-33x 

 

WOD: 

For Time:

50 Double Unders

10 Ring Muscle Ups

10 Toes to Bar

40 Double Unders

8 Muscle Ups

8 Toes to Bar

30 Double Unders

6 Muscle Ups

6 Toes to Bar

20 Double Unders

4 Muscle Ups

4 Toes to Bar

10 Double Unders

2 Muscle Ups

2 Toes to Bar

 

14:37 - muscle ups were off, biggest set was 4, most done as singles

 

Finisher: 

Reverse Hypers - 3x30            

25lb-30-35            

Cfnyc

A. 3x8-10 front squat @ 80 pct 5rm

Sets of 8: 175, 165, 165

B. 

Emom ended up being every other min on the min

So was: 

Odd mins:

5 thrusters @ 95

5 burpees

5 pull-ups

Even mins:

Rest

20 mins total (10 rounds)

CC 10/18/14

Strength

1RM Squat Jerk

155lb, working on shoulder mobility

WOD

In teams of two, one partner working at a time

25 min AMRAP:

400m run

5 power cleans 185lb

5 front squats 185lb

5 shoulder to overhead 185lb

8 rounds + ~300m run

Cfnyc

A. Work up to heavy triple deadlift

325-345-365

B. 10-8-6-4-2

Deadlift @ 75% of A

Shuttle sprints (~10m each way)

4:37 @ 265 (72%)

Most guys between 330 and 400

CC 10/17/14

Strength

A. Rear Rack Jerk - 1RM

260lb-275x-285x-285x-285x-285x-285x

B. Close Grip Barbell Floor Press + Max Chains (rather than bar weight) - 8RM
145lb + ~50lb chains

Accessory
C. SSB JM Presses - 4x10
70lb, 90, 80, 80

D. Flat DB Tate Presses - 4x10
25lb, 30, 25, 25

E. Standing Heavy Band Crunches - 3x50
Black band

WOD
10 Minute AMRAP:
2 Bar Muscle Ups
4 HSPU
6 Wall Balls (20/14)
8 KB Swings (70/53)

6 rounds, strict HSPU

Finisher
Banded Reverse Flys - 3x20
Superset with:
2 Minutes Battling Ropes

20 red band pull aparts + 2:00 AD arms only

Cfnyc

A.

Turkish get-ups

20kg barbell (left, right)

24kg kettle bell (left, right)

28kg (right)

B.

5 rounds:

3 min amrap:

3 hspu

6 t2b

9 American kettlebell swings 24kg

Rest 1 mins between rounds

Used 1 Abmat on hspu. 2,2,2,2,2.

CC 10/16/14

Strength

Box Squat with Buffalo Bar + 50% Bar Weight + 25% Band Tension, Foam Box - 10x2 175/90/265

175lb + green bands

 

Conventional Deadlift @~50% + ~30% Band Tension - 8x1 220/135/355

225lb + green + blue bands

 

Accessory

SSB Arch Back (squatting) Good Mornings - 8RM

160lb - quit after one set, back was feeling tingly, which happened last time we did SSB good mornings

 

Chair Deadlifts - 3x15 (stand up every 3rd rep) 135                 

135lb-145-155, up from 3x135 last time 

 

Reverse Hypers, 45 Degree Bent Knee - 3x20                        

3x25lb 

 

GHD KB Oblique Crunches - 3x20 per side 16

20lb-25-30

 

WOD

EMOM, As many rounds as possible (Goal: 20 Minutes):

Odd Minutes: 30 Double Unders + 5 Power Snatch (135/95)

Even Minutes: 7 Bar Facing Burpees + 7 Shoulder to Overhead (135/95)                         

 

This was ridiculous, I scaled to 125lb from the start and did three complete minutes and decided I needed more aggressive scaling. Rested two minutes and did 15:00 worth of 20 double unders + 4 power snatches 115lb; 5 bar facing burpees + 5 shoulder to overhead 115. I think you'd be hard-pressed to find a non-regionals level athlete who could do 20 minutes as prescribed.

 

Finisher

Barbell Hip Bridges - 10x10

2x155lb, 2x175, 6x185

Cfnyc

Worked up to a heavy clean

Highlights were a double at 195 and a single at 205, still failed 215 :(

CC 10/15/14

Strength

Snatch + Hang Snatch + OHS, 80-85%, 6 sets

Up to 165lb

 

Accessory

DB Top to Bottom Touches with "Fat Gripz" (15/10) - 3x3 Minutes

15lb dumbbells, no Fat Gripz, really hard

 

WOD

Airdyne, AMRAP:
30 Seconds @90RPMs/80RPMs
30 Seconds @50RPMs

First round at 80/50RPM, which was unsustainable, dropped to 70/30RPM after that for 4 more rounds, then held ~30RPM for 5 mins

Cfnyc

5x3 bench press

175# 

7 rounds for time

10 burpees

10 ring dips

Scaled down to 6 after round one (46 dips total) ~13 mins. Sets of 1-2 on dips.

CC 10/14/14

Stength:

Bench Press Against Mini Bands, to a 1 Board - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

125lb

 

Bench Press Straight Weight Top Set:

1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before.

185lb

 

Accessory:

Barbell Strict Press - 5RM

125lb lol

 

Weighted Strict Pull Ups - 8RM

44lb

 

Chest Supported (Flat) Swiss (Multi-grip) Bench Bar Rows (Middle Grip) - 4x10

113lb-133-133-133

 

Banded Lat Pulldowns - 4x20

1x doubled  red band per side

 

Core:

Cable (or Heavy Band) Static Ab Holds - 1 Minute Middle, 30 Seconds Per Side. 3 Sets.

Black band from top of squat rack

 

WOD:

EMOM:

Odd Minutes: 10 Calorie Row

Even Minutes: 2 Deadlifts (225/155), Adding 2 Reps Per Round, Until Failure

15/20 dead lifts (105 total deadlifts)

 

Finisher:

Standing Bradford Press with Bamboo Bar + Hanging KBs - 1x100

Blue band + 10lb per side

CC 10/13/14

Strength

A.Box Squat with SSB + 25% Band Tension - 1RM

315lb, 1 red band per side, 14.5" box

 

Accessory

B. Band Assisted Inverse Curls - 3x8

http://instagram.com/p/tiS89cnwut/?modal=true

Green band 

 

C. Seated SSB Good Mornings - 10RM

http://instagram.com/p/sSskpWnwr6/?modal=true  (without Bands)

110lb-130-150 

 

D. Dimmel Deadlifts @40% - 3x20

175lb

 

Core 

Decline Zercher Sit Ups (hold barbell in your elbows across upper stomach) - 3x20

55lb

 

WOD

21-15-9:

Front Squats (115/85, From Floor)

Burpee Box Jumps (24/20)

6:18

 

Finisher

Reverse Hypers - 3x20

25lb-50-50

Cfnyc

A. Work up to heavy set of 5 front squat

Worked up to 205#

B.

Partner wod (reps I did)

60 ohs 95 (25)

60 c2b (25)

60 power snatch 95 (30)

60 t2b (28)

60 deadlift 95 (30)

60 back squat (30)

~21 mins

Cfnyc

Snatch work

Snatch + snatch balance + snatch

Worked up to 85

Snatch balance

Worked up to 85

All snatch balance non heaving

Behind the neck  snatch grip strict press

3x5

45,55,55

Common Wealth Crossfit (Cambridge, MA) 10/11/14

10:00 AMRAP

250m row

12 wall balls

10 push ups

4 + 7 wall balls

- 5:00 rest -

10:00 AMRAP

Ascending ladder

1 Front squat 135lb

1 Strict pull ups

2 Front squat

2 Strict pull ups

Etc. 

10 rounds + 7 squats, scaled up to 145lb

- 3:00 rest -

200 double unders (5:00 cap)

Cfnyc

The chief

5, 4, 3+9, 3, 3+1

CC 10/9/14

Warm Up

Kneeling Jump - Max Height

Strength

Back Squat @80% - 10x2

\\ 275lb

Conventional Deadlift 2" Block Pull - 1RM

\\ 435lb

Accessory

GHD Back Extension with SSB - 8RM

\\ Scaled to plate, 33lb

SSB Alternating Lunges - 3x10 Per Leg

\\ 160lb

Barbell Hip Bridges - 3x15

\\ 135lb-145-155

Core

Decline DB Overhead Sit Ups - 10RM

\\ Subbed GHD for decline bench, 55lb

WOD

For Time:

15 Cleans (155 lbs/100 lbs)

30 Toes-to-Bar

30 Box Jumps (24″/20″)

15 Muscle-ups

30 Dumbbell Push Press (40 / 25 lb)

30 Double-unders

15 Thrusters (135 lbs/95 lbs)

30 Pull-ups

30 Burpees

300′ Overhead Walking Lunges (45 lbs/25 lbs)

\\ 26:33 - subbed 100 lunges for 300' walking lunges

Finisher

100 Seated Band Leg Curls

\\ Blue band

CC 10/8/14

Strength
1rm Snatch

185lb, failed 195lb at least 5 times

Grip
Axle Bar Holds. Set Pins in a Power Rack So that you are only pulling the Axle Bar about 6". In as few sets as possible, work up to 1RM double overhand.

300lb

Then take 70%, and do holds for 3x Max Time (Goal: 1 Minute each set).

210lb, 3x30 seconds lol

 

Finisher

2 Mile Sled Drag
OR
1/2 Mile Wheel Barrow Walk (Men: 90 lbs. per side. Women: 70 lbs per side)

Sled drag w/ 75lb, ~40 minutes

Cfnyc

For time:

75 hspu

Do 4 pistols (2 each leg) every time you break

scaled to 30 hspu. Sets of 1 and 2. 72 pistols total. ~30 mins.

On a positive note, ~a year ago I couldn't do one rep of either exercise.

CC 10/7/14

Speed/Strength
A.Press @45% + 25% chains (draped over bar ends) - 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)
115lb + ~15lb in chains

B. Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before. 180lb

Accessory
Flat DB Press - 8RM (in 3-4 sets maximum)
79lb DBs

One Arm DB Rows - 3x10 Per Arm
50lb-60-65

Bent Over Barbell Rows - 3x10
115lb

Low Rows (Cable or banded) - 3x15
Green band; 2x green band; 2x green band

Abs
GHD PVC "Paddling" - 3 Sets: 30 Seconds Backward, 30 Seconds Forward

PVC; 15lb barbell, 35lb barbell

WOD
EMOM of: 1 Thruster, Adding 1 Rep Per Round until Failure (95/65) + 5 Chest to Bar Pull Ups
Failed round of 12 (12 thrusters + 1 C2B)

Finisher
Incline Reverse Flys + Windmills - 3x20 Each

5lb plates; 2.5lb; 1.25lb

CC 10/6/14

Strength

A. Anderson Front Squat - 1RM

275lb

 

Accessory

B. SSB Step Ups (20") - 10RM (each leg)

120lb

 

C.Glute Ham Raises- 4x12

22lb-25-27.5-30

 

D.Banded Russian KB Swings (53/44) - Max Band, 4x20

Green; Green + Blue (failed); Green + Orange; Green + Orange

 

Abs

E. Dumbbell Side Bends - 3x25 Per Side

45lb-50-60

 

Wod

For TIme:

500 Meter Row

21 HSPU

21 Wall Balls (20/14)

500 Meter Row

15 HSPU

15 Wall Balls

500 Meter Row

9 HSPU

9 Wall Balls

 

14:38 - HSPU strict just for shits, wallballs were tough after HSPU

 

Finisher

 

10 Sets:

Empty Prowler Sprint - 60 meters

Reverse Hypers (180/140) - 10 Reps

Cfnyc

10 min amrap

6 squat snatch (135#)

32 double unders

Scaled to 95#. 4 rounds.

Then

3x3 back squat

205,225,225

cfnyc

friday:

20 min partner amrap:

partner 1 runs 400m
partner 2 does an amrap of:
10 american KB swing (24kg)
10 burpeers

switch

started on the kbs/burpee. Reps were: 40 ; 45 ; 45 ; 35 ; 40. Did a total of 4 runs

then

6 rounds of:

1 min plank (pushup position, with palms on floor)
1 min rest

saturday:

14.4 test

60 calorie row
50 t2b
40 wallballs (20#)
30 cleans (135#)
20 muscle ups

174 reps (vs 167 at the open). went to singles all the way through on the t2b, which helped a lot. had 4 mins to go when i started the cleans, should have been able to knock out all 30 but lacked the mental fortitude. I guess i should be happy with an improvement.  Good 3 day cycle. rest tomorrow.

CC 10/3/14

Strength
A. Bench Press Rack Press (2/3 Range of Motion) - 3RM
185lb-205-215-225x

Accessory
B. Strict Ring Dips, Weighted (if Able) - 8RM
49lb

C. Decline DB Rollback Extensions - 4x12
4x20lb DB

D1. Close Grip Bamboo Bar Bench Press with Max Hanging Hanging Kettlebells - 3x1 Minute, Static Hold (Only descend with the bar, but never touching the chest and never holding in a lockout position)
Blue bands + 5lb-15-20 per side

D2. Superset with:
Lying (face up) Reverse Band Flys (band each hand) - 3x30

Red bands

Core
Rope (Cable) or Banded crunches - 3x20
Kneeling green band

WOD
For Time:
21 OHS (95/65)
21 Banded Russian KB Swings (53/35 + Mini Band)
3 Rope Climbs
15 OHS
15 Banded Russian KB Swings
2 Rope Climbs
9 OHS
9 Banded Russian KB Swings
1 Rope Climb

8:22

Finisher
200 Band Pushdowns

Green, blue, last hundred with red

CC 10/2/14

Strength

A.Back Squat @75% - 10x2

245lb (scaled back from 255lb)

 

B.Pin 2 Rack Pull Against Mini's (Over 315 lb. Max DL) + 40% Bar Weight - 10x3, 30-45 second rest periods

165lb bar + 1 mini red per side in triangle formation

 

Accessory

Band Assisted Inverse Curls - 3x8

Green band supported from pin at about head height, picture GHR with feet and knees on the ground and a band pulling you back up

 

Snatch Grip Deadlift - 12RM (within 3-4 sets)

225lb-235-245 with straps, should have taken bigger jumps, 255 would have been manageable

 

Single Leg Reverse Hypers - 3x15 Per Leg

25lb-35-45

 

Core

Chinese Planks - 3x Max Time

1:45-1:45-2:00

 

WOD

10 Rounds:

250 Meter Row

1 Minute Bumper Plate Hold (Each Hand, 25/15)

2 Bar Muscle Ups

29:10

 

Finisher

100 Band Good Mornings

Green band 50-25-25

Cfnyc

A. 5x3 weighted pull-ups

16kg, 16kg, 20kg, 24kg(f2), 20kg

B. 

3 rounds of: 

2 min amrap

5 thrusters 135

20 double unders

Rest 1 min

1 min amrap hspu

Rest 1 min

Used 115 in round 1 and 105 in rounds 2 and 3

Round 1: 2+5 ; 2

Round 2: 2+5 ; 2

Round 3: 2+22 ; 1

WEDNESDAY 10.1.2014 (AK)

5x25 push-ups

5x7 pull-ups 

Kettlebell swing/burpee ladder

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Time: 7:15

TUESDAY 9.30.2014

5/3/1: Wave C - Press. (166.5 lbs-1rm [off of 185 lbs])

Warmup, 75%x5, 85%x3, 95%x1

125 lbs, 140 lbs, 157.5 lbs (4 reps)

EMOM (not alternating):

Press 5x10 @82.5 lbs

Pull-ups 5x10 reps

CC 9/30/14 (Pensacola)

Strength
A. Bench Press Against 80 lbs. hanging chains - 40% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close)

95lb + 2 red bands per side (no chains at gym)

B. Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before.

175lb

 

Accessory
C. Push Press - 5RM

185lb

D. Strict Pull Ups + 5 lb. Ankle Weights - 3x Max Reps
13-11-10 10lb dumbbell

 

E. "T-Bar" Rows - 4x10
Skipped - time constraint

 

F. Barbell High Pulls - 4x10
Skipped - time constraint

 

Core
Barbell Overhead Sit Up - 1RM
Skipped - time constraint

 

WOD
For Time:
10 Muscle Ups
50 C2B Pull Ups
50 Push Press (115/85)
50 Burpee Box Jumps
50 GHD Sit Ups
50 Unbroken Double Unders
10 Muscle Ups
27:13

 

Finisher
Banded Straight Arm Pulldowns + Band Face Pulls - 3x25 Each

Blue band