Posted: May 17, 2012 in Wod

AM Session:


12x sets (1:00 on; 1:00 off)

3855M total rowed

set a 1:35 pace boat

PM Session:

Bench/Squat work (to be performed with a continuous running clock)

Speed work @ 50% 8×5 EMOM


Power Work @ 70% 3×6 3×6 *Every 2 minutes


Strength Work @ 85% 3×2 *Every 80 seconds


finished with

EMOM for 10 minutes perform 5x UB Muscle ups


*hip flexor prohibits L-sits right now, other stabilization work must be done


Posted: May 16, 2012 in Wod

AM Session:

Deadlift work:

8 min-speed work @ 50% (235#)

*EMOM for 8 min perform 5x DL/5x HSPU

6 min-Power work @ 70% (340#)

*every 2 (3x sets total) minutes perform 6x DL/12x Kipping HSPU/6x Strict Ring Dips

4 min-Strength work @ 85% (405#)

*every 80 sec (3x total sets) perform 2x DL/2x parallet HSPU

Follow that with 50x weighted back extension and 50x weighted situps

PM session:

BB Gymnastics

1) 7X1 Jerk from blocks – rest 60 sec. DEMO VIDEO



4 rounds for time of:

30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24″ DEMO VIDEO

*to be performed with Titin Vest



Posted: May 15, 2012 in Wod

AM Session:

Clean session (*this should be performed with a continuously running clock)

Speed work in 8 minutes: every 2:40 seconds perform a set of 13x reps @ 50% of max clean as fast as possible, followed  immediately by 15x CTB Pullups


Power Work in 8 minutes: every 2:40 seconds perform a set of 5x reps @ 70% of max clean as fast as possible, followed immediately by 15x wall ball @ 11ft target


Strength work in 8 minutes: every 2:40 seconds perform a set of 4x reps @ 85% of max clean as fast as possible, followed immediately by 15x hand release pushups

85% is 265# for me, had to drop to 245 for a couple of reasons

1-a subclavicle joint injury

2-very tough

**this should all be completed within 24 minutes

PM Session:

Row the following:

3x (250m + 500m + 750m)

Work/Rest 1:1. Rest the exact time it takes to complete each interval in a set. (250m in 40s, rest 40s, 500m in 90s, rest 90s, 750m in 120s, rest 120s)

*should be completed in titin vest

set 1:   500m pace 144:5

set 2:   500m pace 144.0

set 3:   500m pace 143.1

Total time to complete: 28:32


Posted: May 15, 2012 in Wod
Tags: , ,

AM Session:

Using 100% of your Strict Press and Front Squat perform the following with a continuous running clock

for 8 minutes: perform 5x Press/5x Front Squat with 50% of max EMOM (each minute on minute)

for 6 minutes: perform 6x Press/6x Front Squat with 70% of max every 2 minutes

for 4 minutes: perform 2x Press/2x Front Squat with 85% of max every 80 seconds

*With fast transitions and weight change all work was completed with a continuously running clock. Each set was manageable and completed within time frame.

Followed that up with 10/8/6/4/2 Kipping HSPU with a 25-30 yard 250# prowler push btw each set


PM Session:

Snatch: heavy single; 85%x1x3

*worked up to 235, I bruised my right hip flexor last week and apparently it did not fully heal. Couldn’t hold bottom of snatch.


500m row

100x DU

5x Rope Climb

240ft farmers carry with rogue 45# bumpers

5x rope climbs

100x DU

500m row



Posted: May 7, 2012 in Wod
Tags: , ,

haven’t been posting for a while going to try to keep up with my training leading up to the games:

Part A:
EMOM for 10 min perform 3x back squats @ 75%/6x CTB pullups

3 rds not for time:
8x goodmornings at 140#
15 sec L-sit hold
10x rotator cuff supermans

Rest 4+ hours

Part B:
BB Gymnastics

1) EMOM for 5 min perform 3x Snatch @ 75%
Notes: These ARE NOT touch & go reps. Reset before each rep.

Then for 6 min perform the following:
on all odd minuutes 3x Snatch Pulls @ 100%
on all even minutes 3x Heaving Snatch Balances @ 80%

Then Conditioning

EMOM for 5 minutes 12 (kipping) HSPU.

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

-Rest 10 minutes-

3 rounds for time of:

Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

Midline (time permitting)

1a) 2X15 Strict T2B – rest 45 sec.

Feb 15, 2011

Posted: February 15, 2012 in Wod

BB Gymnastics

1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.
2a) 4X3 Snatch High-Pulls – heaviest possible, use straps, rest 60 sec.

Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.

2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.


For time

10x Rope Climbs

75x Burpees

500m row

Feb 14, 2012

Posted: February 15, 2012 in Wod


*This is a de-load week. Do not think because it’s “light” that you should raise percentages. Stick to what you’ve been using and EXACTLY what is written.

1) Back Squat: 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. between each set.
2a) 4X8 Bent Over Rows (Clean grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 1X5 @ 65%, 1X5 @ 65% – rest 60 sec.


10 minute practice: Ring HSPU.

Notes: If you are proficient at these do not do a ton. If you cannot do them, practice with a band or assistance. You may use your feet for assistance. Rings should be a fist distance off the floor.



Bar Muscle Up

Squat Clean Thruster @ 185#