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*** transition week 1 of 2 (also finals week) ***
3/17/14
A- untimed
- accumulate 2 min in L-sit or planche
- accumulate 5 min in various HS support positions
- shoulder mobility / strength

B- 6x (@ 2 min)
clean & jerk x 1.1 (205#)

C- Squat (rest/ need)
3 – 265 (75%)
3 – 280 (80%)
2 – 295 (85%)
1 – 315 (90%)
1 – 335 (95%)

D- 2x
row 500 m = 1:52 (drag at 8,6)
rest 3 min

3/19/14
A- accumulate
- 2 min plank
- 1000 m row
- 5 min various HS holds

B- F.squat (@ 2 min)
5 – 170
4 – 200
3 – 225
2 – 255
5 – 225 (only did 3, knee felt off)

C- snatch x full + hang
= 135#, 155 x 2, 165 x 3
Drop snatch
(135#x2)x 3

D- light work on bike

3/20/14
A- 4 rounds for times
- 5 MU
- 10 burpee BJ overs 26″
- 75 2x unders
* rest 3 min
= 2:17, 1:37, 1:50, 2:10

B- light thruster work

3/21/14
A- Open: 14.4
= 188 reps

B- jerk balance
155# x 3,3,3,3

3/22/14
row 500 m
25 burpees
200 m farmer carry (35# / each arm)
200 m walk w/ OH hold (35# / each arm)
25 box jumps (24″)
row 500 m
25 KB swings (53#)
row 500 m
= 17:02

*** transition week 2 of 2 ***
3/24/14
A- Squat (@ 2-3 min)
5 – 265
3 – 280
1 – 300
5 – 280
3 – 300
1 – 315

B- Snatch Grip Push Press (@ 2 min)
= 155# x 5,5,5,5,3

3/27/14
4-5 hour hike

3/29/14
15 min build to heavy snatch
= 190 (ties PR). 195-F (got it overhead and failed backwards)

15 min work on C&J
ended w/ 205# x 1 OTM for 6-8 min

3/30/14
1.5 hour stand up paddleboarding

3/3/14
A- 6x (rest/need)
f.squat x 1 (work to heavy single)
= 225×2, 245, 265, 275, 285, 300 (PR)

B- 20 min work to heavy C&J
- snatch pulls: 185# x 3, 205# x 3,3,3, 225# x 1,1
- work up to 240# C&J

C- 3 rounds for times
- 6 cleans (185#)
- 20 burpees over bar
* rest to 3 min total
= 1:17, 1:35, 1:50 ish ?

D- cool down

3/5/14
A- 5x (rest/need)
DL x 6 (@ 41X1)
= 225#, 225, 245, 245, 245

B- 3x for times
- 15 thrusters (95#)
- 15 C2B
* rest 90 sec
= 1:09, 1:09, 1:12

Rest 5, then
C- 3x for times
- 3 snatch (145# / ~75%)
- 15 box jumps (26″)
- 10 burpees
= 1:30, 1:50, DNF

Rest a few, then
D- for time
row 1000 m
30 sdlhp (55#)
50 sit ups
= around 7 min?

3/7/14
A- mobility work

B- 14.2
3 min – 2 rounds
- 10 OHS (95#)
- 10 C2B
3 min – 2 rounds
- 12 OHS (95#)
- 12 C2B
….
= 164 (14/14 + 16 OHS, 16 C2B)
* actually wasn’t too bad. Lower back mobility was killing me

C- 6x
Squat – @90 sec
3 reps (265# / ~78%)

3/10/14
jog with dog

3/11/14
A- 2x / untimed
- row 250 m
- accumulate 60 sec L sit
- HS hold 60 sec
- 25 pushups

B- 10 OTM
C&J x 1.1.1 (@75-80%) = 175# x 7, 185# x 3

C- light metcon
3 rounds
10 burpees over bar
10 C2B

D- 3x
row 500m
rest 1 min

NOTE: weak-ass WOD / felt like crap… likely carryover from weekend

3/12/14
A- 5x (@ 90 sec)
squat snatch x 5 (135#)

B- 3x (max reps)
- 60 sec – shoulder to OH (155#)
- 2 min – rest
= 14, 12, 11

C- 4 min AMRAP
- 10 dips
- 10 burpees over bar
= 3 rounds
* Note: 2 people on 1 dip station, so probably would have been 3.5-4 rounds

Rest 3 min, then
D- 4 min AMRAP
- 20 thrusters (45#) [sub for wall ball]
- 10 GHD sit ups
= 2 rounds + 20 thrusters, 4 GHD

3/14/14
A- warm up / mobility

B- CF Open 14.3
= 106 (3 rounds + 16 DL @ 275#)
* 3rd round complete at 4:53

C- Snatch
95 x 5
135 x 3
(155# (~80%) x full + hang) x 9

D- core work / cool down

3/15/14
A- 3x / untimed
12 GHD situps
8 GHD extensions
250 m row

B- 30 min OTM
power clean x 1
* work up in weight by 5-10# until miss.
* Then drop 10-20# and stay there
= 135#, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235, 240, 245-F, 245-F
= 225# x 15

C- Squat @ 2-3 min
5 – 280
3 – 295
1 – 315
5 – 295
3 – 315
1 – 335

D- 15 min OTM
min 1 – 6-8 HSPU
min 2 – 5 box jump offs
min 3 – 12 burpees

E – cool down / mobility

2/24/14
AM – Squat (@ 2-3 min)
4 – 235#
3 – 265
2 – 285
1 – 300, 315, 335, 350

PM – soccer game

2/26/14
A- Split Jerk (from floor) (rest/need)
3 – 135 (~55%)
3 – 160 (~65%)
3 – 185 (~75%)
1 – 190 (~78%)
1 – 205 (~85%)
(1 – 220 (~90%))X 2

B- 5 min AMRAP
burpee box jump overs (26″) = 60 reps
* compare to ??

Rest 5 min, then
C- 5 min AMRAP
- Clean (165#)
- Jerk (165#) = 18 combined / 36 reps

* missed “D” due to time constraint

2/28/14
* note: workout was odd / light as main gym was closed
A- core and gymnastics work
- back extensions, sit ups, planks
- handstand holds
- handstand walking
- candlestick rollups

B- 6x (@ 90 sec)
Squat x 3 (275# / ~78%)
= done

C- EMOM – muscle ups x 5
5 min, then 1 min of 3 MU

3/1/14
A- CF open 14.1
= 288 (6 rounds + 18 2x unders)
* 11.1 score was something like 5 rounds (~<= 225 reps)

B- 6x OTM
- squat clean x 4 (185#)

C- row 3000 m (nice and easy)

2/10/14
A- 7x (@ 2 min)
- f.squat x 3 (230# / 80%)

B- 20 min OTM
- snatch x 1 (165# / 87%)
= 3 misses (mostly not getting back enough with weight)

PM – soccer game

2/12/14
A- 3x / untimed
- 5 MU
- HS Hold – 60 sec
- box jump offs – 10-15

B- DL (@ 2-3 min)
10 – 55% / 205
10 – 65% / 245
6 – 75% / 275
4 – 85% / 315

C- 4x (@ 2-3 min)
3 position snatch
= 145#, 155 x3

D- 8 rounds
45 sec – row – 1:43 – 1:52 splits
15 sec – rest
30 sec – HSPU – 6- 12 ish
30 sec – rest
45 sec – box jump overs – 20 ish
15 sec – rest

2/14/14
A- 8x – C&J x 1 (rest / need)
= 135#, 160, 185, 195, 205, 220, 235, 245

B- Squat @ 2-3 min
5 – 265
3 – 285
1 – 300
5 – 285
3 – 300
1 – 315 (form a little weak on this rep)

2/18/14
A- 10 min AMRAP
- 5 clean (140#)
- 10 T2B
- 15 Wall ball (20#) = 5 rounds + 2 WB = 167 reps

rest 5, then
B- 2x for time
- 20 shoulder to overhead (115#)
- 25 pullups
- 30 SDLHP (65#) =~ 7 min

C- F.squat (@ 2-3 min)
- 205# x 3,3,3,4,5
* was working in with someone who was taking l-o-n-g breaks / hard to work in

2/19/14
A- 10 min work heavy OHS x 3
= 95#, 135, 155, 185, 185, 185, 185

B- 7 min AMRAP
- 1 squat snatch (155#)
- 1 MU
- 2/2
- 3/3 … etc
= 5/5 + 3 squat snatch

Rest 7 min, then
C- 7 min AMRAP
- row 250 m
- 15 HSPU
- 60 2x unders
= 2 rounds + 230 m

2/21/14
A- 2x / untimed
- HS walk
- 10-15 C2B
- 10 Good mornings

B- DL 5×5 (@ 2-3 min)
= 275, 295, 295, 315, 315

C- 6x (@ 2 min)
3 position snatch (floor, hang, high hang)
= 155# x 6 (~ 80%)

D- 15 min on the bike

2/22/14
A1: 2 min AMRAP
- 4 MU
- 8 DL (225)

Rest 3 min, then
A2: 2 min AMRAP
- 4 power clean (185#)
- 8 C2B

Rest 3 min, then
A3: 2 min AMRAP
- 4 f.squat (155#)
- 8 T2B

Rest 3 min, then
A4: 2 min AMRAP
- 4 snatch (135#)
- 20 double unders

Rest 3 min, then
repeat A1 – A4 again
SCORE:
A1: 36 = 3 + (0,0) / 26 = 2 + (2,0)
A2: 33 = 2 + (4,5) / 28+ = 2 + (4,?) – didn’t write it down
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 58 = 2 + (4,6) / 51 = 2 + (3,0)
* compare to 1/18/14

2/3/14
A- F.squat x 2 for 7 OTM
= 245# / 85%

B- Press – 5×5 @ 125# /80%
rest 2 min b/w sets

C- work up on push jerk 8-10 min
to (205# x 2)x3

Evening – soccer game

2/5/14
A- 2x / untimed
- 10 kipping HSPU
- 10 candlestick rollups
- 8-10 GHD ext (3011)
* focus on movement efficiency / technique

B- 5 min ARMAP
1 – clean (225#)
1 – Muscle up
2/2, 3/3 …
= 3 rounds + 4 cleans (long walks b/w movments)

REST 5 MIN, THEN:
C – 5 MIN AMRAP
- 3 snatch (135#)
- 6 T2B
- 9 BJ (24″) = 4 rounds + 6 T2B (long walks b/w movments)

REST 5 MIN, THEN:
D – 5 MIN AMRAP
2 – thrusters (135#)
2 – burpees over barbell
4/4, 6/6 …
= 8/8 + 1 thruster
* really started slowing down on thrusters in round 3-4

E -
row 2k (easy pace) ~= 8:20
stretch / mobility

2/7/14
A- 10 min AMRAP (Open 11.4)
- 60 bar facing burpees
- 30 OHS (120#)
- 10 MU
= 108

B- Squat (@ ~2min)
6- 235
4- 270
2- 300
1- 320
2- 300
4- 285
6- 255

2/8/14
A- 3x / untimed
- HS walk – 10 m
- skin the cat x 5
- GHD extensions (30X1) x 8

B- for time:
5 – ground to OH – 205#
10 – ground to OH – 185#
15 – ground to OH – 135#
20 – ground to OH – 115#
= 8:43 (should have scaled a bit)

rest 7 min then
C- 7 min AMRAP [7 min of open 12.1?]
- 30 double unders
- 15 snatches (75#)
= 4 rounds + 30/5

D- row 1500 m, stretch

1/27/14
A- 5x (@ 2 min)
f.squat x 1 (90%+)
= 255#, 255, 265, 275, 275

B- 6x (@ 2min)
clean + f.squat (90%+)
= 225#, 235, 235, 245, 245, 245

C- 5x (@ 2 min)
power clean x 5 (touch and go)
155#, 175, 175, 195 x 3, 195 x3

D- 10 min bike
stretching

1/29/14
A- 6x (@ 2 min)
snatch x 1 (90%+)
= 165#, 170, 175, 175, 185-F, 185-F

B- 3 rounds for time
- 10 BJ (24″)
- 8 candlestick rollups (subbed from T2B)
- 10 alt pistols
= 4:18

C1: 4 rounds / time
- 5 squat clean (185#)
- 10 C2B
- 20 2x unders = 7:45

REST 5 MIN, THEN
C2: 12-9-6
- OHS (155#) dropped to 135# rounds 2,3
- C2B = 5:45

REST 5 MIN, THEN
C3: 3 rounds / time
- 10 DL (135#)
- 10 wall ball (16# to 12′)
=~ 4 min

1/31/14
A- 75 wall ball

B- DL (@ 2-3 min)
10 – 185
10 – 225
6 – 285
6 – 285
4 – 315

C- for time
row 500 m
10 snatches (135#)
20 T2B
10 MU…. bonked on WOD at this point; stomach felt like shit

PM – run w/ dog

2/1/14
A- 20 min work on snatch technique

B- 15 min work to heavy C&J
to 235 x 1, 245-F

C- for time
row 500 m
10 snatch (135#)
20 T2B
15 MU
30 shoulder to overhead (135#)
row 500 m
20 T2B
40 HSPU
25 burpees over bar
row 500m
= 24:42

D- mobility / recovery

1/20/14
A- 6x (@ 2 min)
f.squat x 1 (255# / 89.5%)

B- 12 OTM
clean and jerk x 1
= 205# (84%) x 6; 215# (88%) x 6

C- for times
10 ground to OH (185#) — didn’t do; rotator cuff bothering me
rest 2 min
10 ground to OH (155#) =~ 50 sec
rest 2 min
10 ground to OH (135#) =~ 45 sec
rest 2 min

D- 4x
row 250 m = :50, :51, :52, :53
rest 60 sec

1/22/14
A- 3x (untimed)
* focus on form and efficiency
- 10-12 kipping HSPU
- 50 double unders
- 5 bar muscle ups

B- 12 OTM
snatch x 1 (165# / 85%)

C- on continuously running clock:
C1: – row 500 m
– 25 burpees over erg = 3:44

@ 6 min, C2: 3 rounds for time
- 12 push press (135#)
- 12 T2B = 3:17 or 3:27 (don’t remember)

@ 12 min, C3: 3 rounds for time
- 20 lunges (135# front racked)
- 10 box jumps (24″) = 2 rounds ~ 4:30, rest until C4

@ 18 min, C4:
- row 500 m
- 25 burpees over erg =~ 4:20-4:30

D- cool down / stretch

1/26/14
A-
10 min work to heavy push press – to 215
8 min push-jerk – to 225
6 min split-jerk – 225# x 1,1,1,1 (@90 sec)

B- DL (@ 2-3 min)
10 – 185#
10 – 225#
8 – 275#
6 – 295#
4 – 315#

C- Squat (@ 2 min)
6 – 215
4 – 250
2 – 285
max – 285 = 4

1/27/14

1/13/14
A- 8 OTM
F.squat x 2 (240# / ~80%)

B- 5x (rest/need)
halting clean DL + hang clean + clean
= 185#, 205# x 4

C- 5x
- 45 sec max reps ground to OH (185#)
- rest 45 sec
= 6, 5, 4, 4, 7 or 8 (just clean)

D- 10 OTM
- Odd: 15 wall ball (16# to 12 ft target)
- Even: 10 C2B

1/14/14
A- 3x (untimed)
- 10-12 kipping HSPU (focus on form, no wasted motion)
- L-sit / planche hold (accumulate 45-60 sec)
- 15 BJ (24″)

B- 12 OTM
snatch + OHS (150# / ~78%)

C- 8 rounds for times
- row 100m
- 4 push press (115#)
- 8 burpees over bar
- 4 push press
- 4 bar MU
- rest 60 sec
= 1st 5 rounds (1:25-1:33), last 3 rounds ~1:50
* note, would have done 10 rounds (RX) but space was super limited

1/17/14
A- 2x (untimed)
- 10 candlestick roll ups
- 10 box step-off jumps
- 15-20 sit ups
- 15-20 back ext

B- 15 min build push press + push jerk
= 115# (3+3)x3; 135# (3+3), (2+2); 185# (2+2)x2; 205# (1+1)x2; 215 (1+1)

C- Squat (@ ~2 min)
6 – 215 (65%)
4 – 250 (75%)
2 – 285 (85%)
max – 275 (82%) = 7

D- 2 min AMRAP x 2
- 6 thrusters (115#)
- 6 box jump overs
- 6 pushups
* rest 4 min b/w = 2 rounds + 4 thrusters ; 2 rounds

E-
- Row 1000 m
- 25 shoulder to OH (115#) = 5:12
rest 4 min
- row 500 m
- 20 shoulder to OH (135#) = 3:42

1/18/14
A1: 2 min AMRAP
- 4 MU
- 8 DL (225)

Rest 3 min, then
A2: 2 min AMRAP
- 4 power clean (185#)
- 8 C2B

Rest 3 min, then
A3: 2 min AMRAP
- 4 f.squat (155#)
- 8 T2B

Rest 3 min, then
A4: 2 min AMRAP
- 4 snatch (135#)
- 20 double unders

Rest 3 min, then
repeat A1 – A4 again
SCORE:
A1: 32 = 2 + (4,4) / 25 = 2 + (1,0)
A2: 28 = 2 + (4,0) / 25 = 2 + (1,0)
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 51 = 2 + (3,0) / 48 = 2 + (0,0)
* note: back was getting a bit tight during the snatches

B-
- 10 min elliptical / recovery
- mobility work

1/2/14
A- 20 min work on snatch
= warmup; 135# 3×3 (@90 sec); 155# 2×2; 175 x 1,1,1; 185; 190-F (didn’t stand it up)

B- 15 min work on C&J
= muscle clean 135# 5×3; 155 x 2; 185 x 2,2; 215 x 1,1,1

C- F.squat (@ 2-3 min)
3 – 225
2 – 235
2 – 245
2 – 245

D- row 1000m (cool down)

1/3/14
TEST!
With a running clock:
- 5 min row for meters = 1356 m
- 4 min to establish 2RM F.squat = 245#
- 4 min to est. 1RM shoulder to OH = 225#
- 5 min burpee BJ-over (24″) = 48

post – bike 10 min

1/5/14
A- 8x (@ 2 min b/w last rep and first rep)
Snatch x 3 (155# / 80%)

B- 5x (@ 2 min)
jerk x 3 (185# / 75%)

C- 5 min AMRAP
burpee BJ-over (24″)
= 57

1/6/14
A- 5x (rest/need)
3 pos clean (power, hang, below-knee)
= 185#, 205# x 4

B- 4x
max reps power clean (155# / ~60%) in 30 sec
rest 90 sec
= 9,9,7,8

C- 8 OTM
f.squat x 2 (225# / 78%)

D- work to 80% squat (265), then
3 rounds / time
- 3 squat (265#)
- 15 C2B
= 2:45 … pullups cut a bit short. no chalk; kept slipping off bar

1/7/14
A- 3x (untimed)
- MU 3-8 = 6,6,5 (loosing some grip w/o chalk)
- HS hold 30-60 sec
- 2x under 50

B- 12 OTM
- snatch x 1 + hold bottom position for 3 sec
(145# / 75%)

C- 6 rounds
45 sec row = mostly in 220-230 m range, fell to ~200 last 2 rounds
15 sec rest
30 sec strict HSPU = 14 to 9
30 sec rest
45 sec BJ overs (24″) = didn’t count, unbroken work
15 sec rest
30 sec dips = 10-15+
30 sec rest

1/10/14
A- 10 min work to heavy strict press — to 155# x 1,1
– 10 min work to heavy push press — to 205# x 1,1

B- 2x for times
- row 300 m
- 25 OHS (95#)
- rest 3 min … = 3:04, 2:49

C- Squat (@ ~2min)
6 – 225#
4 – 265
2 – 295
280# x max reps = 4 (form started breaking down)

D- play around with thrusters and MU

1/11/14
AM – 1.5 – 2 hour hike w/ dog

A- 3x (untimed)
- 15 C2B
- HS walk
- 10-12 T2B

B- 5x for times
- 5 squat cleans (205#)
- 10 C2B
= 1:11, 1:25, 1:32, 1:45, 2:00

REST 5 MIN, THEN:
C- 5x for times (ONLY DID 3)
- row 250 m
- 5 snatch (135#)
= 1:55, 2:00, 2:14

REST 5 MIN, THEN:
D- 5 min AMRAP — skipped

** Feeling pretty beat up / tired after this week **

12/20/13
A- Squat (@ 2-3 min)
5 – 255
3 – 285
1 – 305
3×2 – 295

B- muscle snatch x 1 (rest/need)
= 115, 135, 135, 135, 145 (slight dip)

C- 5x (rest/need)
hang snatch x 1 (155#)

D- 5x (rest/need)
power clean + push jerk (185#)

E- 12 min OTM
- odd – row 250 m
- even- 10 T2B

12/21/13
hike

12/23/13
A – snatch – @ 2 min
2 sets; ~70% (135#) x 3 reps
6 sets; ~80% (155%) x 2 reps

B – Jerk balance 3×3 (155#)

C- F squat @ 2 min
3 – 230 (80%)
2 – 245
1 – 265
3 – 245
2 – 260

D -12 days of Xmas (easy version)
1. squat clean (95# — all bar weights)
2. push press
3. SDLHP
4. ring dips
5. pullups
6. wall ball (20#)
7. hang snatch
8. back squat
9. deadlift
10. box jumps
11. T2B
12. burpees
= stopped (~14:30); back was tightening after 10 rounds
Felt good but didn’t want to push my back after long travel; est total would have been about 20 min

12/27/13
A- C&J x 2 reps (rest/need)
- 135, 135, 155, 155, 185, 185

B- Filthy 50
=~ 20 min

PM – 3+ hour hike

12/28/13
stretching

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