WOD – 9-23-16

Test week…

Strength #4 LAST ONE
Get as heavy as possible for the following complex:
1 power clean
3 front squats
1 Jerk (push or split)

worked up to #220…new PR

Metcon #4
8 rounds
1,2,3,4…reps increase each round of
clean and jerk #95
burpees
5 wallballs #30 every round

14:32

WOD – 9-20-16

Test week…

Strength #2
Establish a max for the following complex
Hang squat snatch + full snatch
Bar may not rest on the ground

worked up to #145

Metcon #2
10 min AMRAP
40 Dubs
10 power snatches 95/65

4 rounds and 1 snatch

WOD – 9-19-16

Test week…

Strength #1
Establish a 1RM Push Press.

PR…#235

Metcon #1
“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

2 rounds…started round 3 at 3:05…could have made it but i slowed my pace and finished third round at 4:20ish…rested till 5:00 and did 3 rounds of 5 then rested a min and 3 rounds of all 3s.

Metcon #2
“The GRIP Chipper” 12 Minute AMRAP – Finish and start back over at the top
10 Burpee Box Overs (jump or step)
20 Toes to Bar
30 Cleans (power or squat) @ #155
40 chest to bars
50 Kettlebell Swings
60 Double Unders

Ran out of gas in the chest to bars…got 22

WOD – 9-17-16

​Work up to heavy full snatch
#135,145,155(ties current pr)

Work up to heavy full clean and jerk
#185, 205, 215(ties current pr that i havent hit in over a year)

WOD # 1 Masters Tour 2016 “The Couplet”
6 min time cap
9-6-12-3-18
Backsquat(from the ground)
Shoulder to overhead(bar must be brought to front rack and touch clavicle before start of s2o)
#115

105 reps(1 full round and 9 squats)

————————

Misfit work:
5 rounds
Assault bike
10 cals…rest :30

4:00

Plank hold:
3 rnds….max time…rest 2 min between each round with 10 abmat situps done in the 2mins

9:30 (1:30, 1:30, 2:00)

WOD – 9-15-16

Complex 5×1
1 power clean
1 hang clean
1 push jerk
1 split jerk

Worked up to #185…then a power clean and split jerk at #205

3×5
1 front squat
1 strict press
#135

bench press
5×5

worked up to #225

Bitchwork:
5 rounds
5 cals assault bike
5 burpees
rest :30 secs each round

4:23

WOD – 9-14-16

Metcon1
10:00 min amrap
3 deadlifts @ #225
6 burpees over the bar
9 wallballs #20

6 rounds and 5 reps

————–

10 Min find max deadlift.

#425

————–

Row interval for max calories
:20 on :40 rest…6 rounds
12, 12, 11, 10, 7, 12 ….62 total cals

————–

9:00 amrap
Kettle bell swings #53 start at 3 and increase by 3 each round (3, 6, 9, 12, 15, 18, 21….)
30 dubs

finished the “18” round right at 9:00

WOD – 9-12-16

Strength
14 min EMOM
0-7 Power snatch….worked with #115 worked speed and form
8-14 Full snatch….stayed at #115 and worked form and a 3 sec pause at the bottom

Metcon
21-15-9 12:00 min cap
Full snatch @ #95
Burpee box jump overs

made it to 5 burpees on round 15….lower back was lit up quick