5/24/11

1 Rep Max Power Clean

120 lbs PR! almost got 125...

Conditioning WOD

Rotate through 1,2,3,4,5,6,7, etc rounds of the following movement progression for 12 Minutes:

Power Clean 100lb did 105 by accident first 3 rounds!
Burpees
Chest to Bar Pull Ups
Box Jump, 20″

6 rounds RX+

5/20/11

3 Attempts to establish 1 rep max for each of the following lifts:

Backsquat 125 lbs
Shoulder Press (no dip) 70 lbs
Deadlift 165 or 170 lbs

Your score = sum of all 3 lifts. Post scores to Comments.

Conditioning WOD

21-15-9 rounds for time:

Backsquat, 75lb
Shoulder to Overhead Anyway, 75lb
Deadlift, 75lb

15:45 RX!

5/19/11

“The Shady Eighty”

For time (partition the reps as you wish):

80 Ring Rows (did around 20-25 rx)
80 Steps, OH Walking Lunges, 25lb (trail knee to the ground on each rep) rx
80 Knees To Elbows for the most part rx
80 WallBalls, 14lb rx

26:23

5/18/11

AMRAP in 30 min
10 Ring push-ups
20 Parallette push-ups
30 hand release push-ups
Run 400 m

all on knees 3 rounds + 10 RPUs and 15-17 HRPUs

5/17/11

For Time:

25 deadlifts 95 lbs 65lbs
20 Ring dips skinniest band
15 push press 95 lbs 65 lbs
15 burpees
20 power cleans 95 lbs 65 lbs
25 pull-ups rx
Row 300 m
35 single arm kettle bell snatches 35 lbs 20 lbs
40 double unders 120 singles
35 Box jumps rx
300 m Row

23:37

5/12/11

Warm Up

1 x 150ft Prowler sled push
2 x 30 Sledgehammer Tire Strikes
3 x 10 Tire flips

Strength

2 Rounds of Max consecutive bench press at a weight of your choice. Use the same load for all three attemps. Men: 65 lbs x 9, then x 10

Conditioning WOD

For time:

20 Parallette Shoot-Throughs (first 6-7 rx)
40 Toes To Bar (mostly rx)
Row 800m

~11:20

5/9/11

Strength

Front Squat 5-5-5-5-5

I think I did 95 lbs x 5, 100 lbs x 2 or 3, and 105 lbs

Conditioning WOD

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Wall ball shots, 14lb pound ball
15 Kettlebell swings,35lb

5 Rounds + 5 pull-ups, 10 wall balls, and 1 KBS RX

(well don't think I got legit chest to bar each rep doing kipping pull-ups)

5/6/11

Max Effort
3 Sets of max consecutive strict pull ups. most I could get was 2 strict and they were with overhand grip

Conditioning
For time:

Run 400m

20-10 Rounds of:

Hang Power Clean, 95lb 85lbs
Burpee-Pull Ups shorter bar

Run 200m

14:53 i think

5/4/11

3 Rounds for time:

Run 100m
30 WallBalls, 14lb 10 lbs
30 Double Unders
Run 100m
30 KB Swings, 35lb first round 35 lbs rx, next rounds 25 lbs
30 Burpees
Run 100m
30 AbMat Sit Ups
30 Box Jumps OR Step Ups, 20″ stepped, but still rx

51:54 BRUTAL

5/3/11

3 Max Efforts

• Find your max height for Box Jump: From static stance 39 5/8 in!!!

• Hang from the pull up bars for as long as possible (you may use any grip) 40 sec overhand grip

• Hold a weighted plank on elbows for as long as possible, 25lb bumper on back 40 sec

Conditioning WOD

With A Continuously Running Clock, Perform The Following For Total Reps:

3 Minutes Max Calorie Row 35
2 Minutes Max Reps Power Snatch, 115/75lb 6 x 65lbs
1 Minute Max Reps Clapping Push Ups 12 knees
2 Minutes Max Reps Power Snatch, 115/75lb 10 x 65lbs
3 Minutes Max Calorie Row 27

5/2/11

Strength

20 Minutes to establish Max load for the following progression (hands remain on the bar for the entire complex):

Deadlift-Squat Clean-Push Press

100 lbs!!!

Conditioning WOD

“Thunderchicken”

At the top of each minute for 10 minutes perform:

3 Deadlift, 65 lbs
2 Squat Cleans
1 Push Press

Then perform max pull ups RX for the remainder of the minute.

Your score = total pull ups completed. Have a partner count your reps and post scores to Comments. Also post best strength complex load to Comments.

Score: 36 pull-ups

4/29/11

For Time:
3, 6, 9, 12, 15, 18, 21 SDHPs 65 lbs RX
do 20 bastard sit-ups after ea round (used ABMAT)

18:15