WOD for Saturday

For Time:
2 rounds of:
1k Row
50 thrusters (65#)
30 CTB

20:58

COACHES WOD (coached):
5:00 EMOM @ max effort:

20-second Burpees over Bar

-3:00 Rest-

5:00 EMOM @ max effort:
15-second Thrusters
*Barbell not to exceed 115/85#

-3:00 Rest-

5:00 EMOM @ max effort:
Hang power snatch

-5:00 Rest-

Take lowest score from each segment, and that is your rep scheme.

FOR TIME:
10:00 AMRAP
Burpees Over Bar
Thrusters
HPS

WOD 151120

A. 10-15min – prep your push press, wall climb and muscle-up

-rest/prep as needed-

B. EMOM 15:00

minutes 0, 3, 6, 9, 12 – 3 push press +5lb from previous attempt (151106) 160# felt great

minutes 1, 4, 7, 10, 13 – 3 wall climbs

minutes 2, 5, 8, 11, 14 – 3 muscle-ups

-rest to 23:00 on timer-

C. 6 rounds for time of:

50 double unders

8 t2b

6 box jump overs 8:56 previous 7:29 today.

D. 10min flexibility

151119

Feeling very sore today, mainly in my glutes. Taking the morning off and might hit a short jog tonight.

WOD 151118

A1. AMRAP (-2) clean grip deadlift @ 330#, rest 30sec then A2

2

2

3

3

A2. 8 back rack walking lunges @ 175#, total steps, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 10 sets @ 90% aerobic effort

15 cal – AD

1 stone squat clean (choice)

10 ghd sit-ups + 10 reverse hypers

26:47
Back felt very fatigued towards the middle, but felt pretty good.  Used a 116# stone.

WOD 151117

AM

A. 4 x 12sec AD sprints @ 100% effort, rest 2:30 btw sets

19

16

15

15

B. EMOM 10:00 – 1 muscle-up w/8# ball btw feet

2 fails in the beginning.  Once I got used to the movement, it was more than doable.

C. 4 x 12sec AD sprints @ 100% effort, rest 2:30 btw sets

16

17

15

14

D. EMOM 10:00 – 1 muscle-up w/8# ball btw feet

PM
A.  Snatch Battery
10:00 to build 1RM Snatch
135/155/185/195Fx3 
Shoulders were pretty smoked from CGBP yesterday and the weighted MU.

5:00 Rest

B.  20 Snatches for time @77% of A 145#
5:38 (F13, F18 bkwd, F18 fwd)
Tried to keep 1 rep every 15 seconds but fell off about half way through.  Rushed at the end to make up time but that killed me.

WOD 151116

A.  6 x 750m Row @ 1:45 - 1:46 pace, rest 2:30 between sets.

Set	1	2	3	4	5	6
Pace	1:44.6	1:45.5	1:45.5	1:45.6	1:45.8	1:45.4
Time	2:37.0	2:38.3	2:38.5	2:38.4	2:38.7	2:38.1

B.  1RM CGBP Test

285# (30# PR since August 31st)

C.  1RM Weighted Pull-up test

115# 

D.  1 set strict HSPU to Failure

8 to Abmat