WOD 151207

Speed Strength

A.  2 Squat Cleans every 90 seconds:

5 sets @ 225#.  Back felt a little better but still tight.  Maintained 1 Rep every :45.

B.  2 Snatches every 90 seconds:
5 sets @ 185#.  Failed first 3 reps and dropped weight to 165# and completed with that.  Back felt awful.

C.  2 Push Jerks every 90 seconds:
5 sets @ 185#.




Comp Prep + weighted MU

A.  3 x :90/:90
150m Row + Max Burpees over rower.
23/15/17.  Went too fast at first and was shot for the rest.

B.  EMOM 10:00
1 Muscle up w/ 16# ball between feet.

C.  Repeat A.
18/19/21.  Paced a lot better.

D.  Repeat B.

FIRST SET OF ROW::

SECOND SET OF ROW.  10 BURPEES WITH :25 LEFT

WOD 151205 PM

3 x 2000m row @ 3K time trial average pace (1:48.7)

Rest 6min between sets.

WOD 151205 AM

A.  2 Rounds of:
15 Box Jumps (24")
12 C2B
9 Front Squats (115#)
---------------------------------------
2 sets, 1:1 W/R (you go, I go)
---------------------------------------
-Rest 5:00-

B.  2 Rounds of:
30 DU
12 Push Press (95#)
15 GHD Sit-Ups
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2 sets, 1:1 W/R (you go, I go)
---------------------------------------
-Rest 5:00-

C.  1 Round of:
10 Power Cleans (95#)
10 HSPU
20 Wall Ball
10 Burpees
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2 sets, 1:1 W/R (you go, I go)
---------------------------------------

Goal:  Maintain ~1:30 Per round/3:00 every 2 rounds.

Saturday Coach's WOD

A.  10:00 EMOM of:

Evens - 2 Back Squats

Odds - 6-10 pullups or 4-8 CTB or 2-4 M-U

B.  For Time:

10 Thrusters - 105/85#

1 Burpees over Bar

9 Thrusters 

2 Burpees over Bar

**Continue pattern until 1 Thruster + 10 Burpees over bar**

C.  Body maintenance

WOD 151204

3k time trial
10:52.4

WOD 151203

A. 30-60min Z1 activity

B. accumulate 90sec of SB + 2min of FLR

C. Yoga or body maintenance

WOD 151202

A1. AMRAP (-1) push press @ 80% 1RM, 

-Rest 2-3min then A2-

A2. 4 front squats @ 33X1 tempo (start @ 185)

-Rest 2-3min then A3-

A3. AMRAP (-1) weighted ctb pull-ups (choice)

-Rest 2-3min then A4-

A4. 8 back rack walking lunges (continue along with your progressions here)

-Rest 3-5min then back to A1, 

x 3-4

WOD 151201

AM

A1. 7 calorie AD sprint + low prowler push (150#), rest according to notes, then A2

A2. 8 calorie row sprint + high prowler push (200#), rest according to notes, then back to A1

Notes:

-A1 @ 0:00, 8:00, 16:00, 24:00

-A2 @ 4:00, 12:00, 20:00, 28:00

PM

A. 4 x 10 unbroken wall balls, rest 30sec between sets w/viper press in overhead position

-Rest 1min then B-

B. 4 x 10 unbroken hang squat cleans (115), rest 30sec between sets w/viper press in overhead position

-Rest 1min then C-

C. 4 x 10 unbroken deadlifts (155), rest 30sec between sets w/viper press in overhead position

-Rest 1min then D-

D. 4 x 10 unbroken bjsd (24”), rest 30sec between sets w/viper press in overhead position

WOD 151130

A. Squat clean @ 85% 1RM 247.5#

2 reps every 1:30 for 5 sets

-Rest as needed-

B. Snatch @ 85% of 1RM 185#

2 reps every 1:30 for 5 sets

-Rest as needed-

C. Push jerk from racks or blocks @ 85% 1RM… 1 rep every 1:30 for 5 sets

+

A. 3 x 90sec effort of:

150m row + max burpees over erg

-Rest 90sec between sets-

B. EMOM 10:00

1 muscle-up w/12# ball between feet

C. 3 x 90sec effort of:

150m row + max burpees over erg

-Rest 90sec between sets-

D. EMOM 10:00

1 muscle-up w/12# ball between feet