Wednesday

Wednesday- Squat/Pull CP + MAP 1
For time:
A1. Squat Clean, 5 x 5 TnG, building, rest 30 sec
A2. Muscle Ups, 5 x 5 Unbroken, rest as needed to keep MU’s unbroken
+
5 sets @ high effort
40 sec Row
20 sec rest
40 sec Double Unders
20 sec rest
40 sec Burpees to 8” target
20 sec rest

A1. 205/225/235/245/255
A2. Done - All unbroken

205/60/12
211/49/12
217/50/12
211/49/11
216/49/12

Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 x 1 mile, rest 2 min b/w sets

P.M. LE
10 min Aerobic Warm Up
+
3 x 10 sec Bike Sprint, rest 1:50
rest 3 min
3 x 20 sec Bike Sprint, rest 3 min
rest 3 min
5 x 200m Row @ 2k pace, rest 30 sec b/w
+
7 min AMRAP
35 Double unders
15 Power Snatch, 75#
10 Burpees to 8” target
rest 3 min
7 min AMRAP
15 Cal Row
15 Thrusters, 115#
12 Toes to Bar
+
10 min Cool down

AM:
It was poring rain so didn't get the runs in.

PM:

Bike Sprint and Row done.

3 rounds
2+10cal

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
7-10 min Easy Aerobic
+
7-10 min movement prep
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
15 CTB Pull Ups **unbroken sets of 5
25 Wallball, 20#
15 Box Jumps, 24”
rest 4 min
+
10 min EMOM
1st- 5 Front Squats @ 70% 1RM
2nd- 5 Muscle Ups

4:21/4:23/4:21

EMOM - Done. That was kinda tough

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
1 x AMRAP Unbroken Muscle Ups
+
3 rounds for times of rounds:
12 Unbroken CTB
8 Burpees to 45# plate
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
7 rounds- goal is to negative split all of them
50 Double Unders
8 CTB Pull Ups
8 HSPU’s
8 Squat Cleans, 135#
rest 1 min b/w rounds
+
3 sets
10 TnG Power Cleans, 165#
35 sec Row Sprint
rest 3:00

Optional A.M. Run easy
5 min fast walk
+
40 sec Run high aerobic effort
20 sec walk
x 14
+
5 min fast walk
+
Mobility- lower body

forgot to get a picture of the board. 

I think these were my times:

1:23/1:21/1:23

2:55
2:50
2:48
2:50
2:30
2:15
1:58

Everything else done!

Friday

0:00-8:00
3 Overhead Squats, 115/75#
3 CTB Pull-Ups
6 Overhead Squats, 115/75#
6 CTB Pull-Ups
9 OHS
9 CTB
**continue ascending as high as possible by 3’s
8:00-9:00- load bar for Bear Complex
9:00-15:00
Bear Complex 1RM
Power Clean + Front Squat + Jerk + Back Squat + Jerk= 1
15:00-16:00- set for Clean/HSPU’s
16:00-22:00
3 Cleans, 225/135#
3 HSPU’s **open standards
6 Cleans
6 HSPU’s
9 Cleans
9 HSPU’s
**continue ascending as high as possible by 3’s
22:00-23:00- set for last piece
23:00-35:00
75 Double Unders
40 Wallball, 20#/14#
7 Ring Muscle Ups

1 OHS in the round of 21.
295# bear complex 
Round of 9 - 7 cleans
5 WB on the 3rd round

https://www.youtube.com/watch?v=J_aMrX4_sSg

https://www.youtube.com/watch?v=hFXar2qlT9c

https://www.youtube.com/watch?v=HxYrt28ylZQ

Wednesday

Wednesday- Squat/Pull CP + MAP 1
For time:
27-21-15-9
Thrusters, 115#
CTB Pull Ups
***break thrusters on set of 27 at least in half (descending sets) and do CTB’s 6-5-5-5, 7-6-5-3, then as needed.  Want you to focus on pacing this out to achieve your best score.
+
rest 2 min
+
5 min to build to tough single on Snatch
+
4 sets @ high effort
40 sec Row
20 sec rest
40 sec Double Unders
20 sec rest
40 sec Burpees to 8” target
20 sec rest

9:05 - Shoulders were tired. Messed up and did the C2B first. 

https://www.youtube.com/watch?v=TFCrg7tdMV0

Snatch - 225#

4 Sets
197m/201m/177m/199m
60/60/60/60
11/11/11/11

Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 800m, rest 45 sec b/w sets, rest 4 min b/w 3 & 4

P.M. LE
10 min Aerobic Warm Up
+
3 x 20 sec Row Sprint, rest 1:40
+
Movement Specific Warm Up
+
For time:
8 TnG Power Cleans, 205#
8 Kipping Deficit HSPU’s, 3”
15 Power Snatch, 95#
10 Burpee Box Jumps, 24”
15 Cal Airdyne
rest 7 min b/w sets
x 3

AM:

3:35
3:23
3:25
3:21
3:20
3:15

PM:

Row
132m
139m
137m

3:12
3:33
3:37

1st round
https://www.youtube.com/watch?v=4-00ExdQwi8
2nd
https://www.youtube.com/watch?v=H0fhquuRJxI
3rd
https://www.youtube.com/watch?v=sEgWNzP_k9c

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
10 Power Snatch, 75#
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
12 Toes to Bar
12 Thrusters, 115#
12 CTB Pull Ups
12 Hang Power Clean, 165#
rest 4 min
+
Bear Complex for Load- 4 sets, 2 min rest b/w sets
1 Power Clean + 1 Front Squat + 1 Jerk + 1 Back Squat + 1 Jerk

3 Rounds

1:35

1:52

1:53

Row
T2B
Thrusters
CTB 
Hang P.Clean
rest 4 min
5:35

T2B
Hang P.Clean
CTB 
Row
Thrusters
rest 4 min
5:35

Hang P.Clean
Thrusters
T2B
CTB 
Row
rest 4 min
6:11

205
235
255
275 - Failed twice


https://www.youtube.com/watch?v=wP0uVY6xOFY
https://www.youtube.com/watch?v=1W1GNMqLd10

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
1 x AMRAP Unbroken Muscle Ups
+
3 rounds for times of rounds:
12 Unbroken TTB
12 HSPU’s Open Standard
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
20 min @ 70-85% building throughout
Row 250m
7 Toes to Bar
12 Box Jumps, 24” step down at first and increase amount of rebounding each round
15 Wallball, 20#
7 Power Snatch, 135# **all singles
+
3 sets
10 TnG Power Cleans, 165#
25 sec Row Sprint
rest 3:00

Optional A.M. Run easy
5 min fast walk
+
30 sec Run high aerobic effort
30 sec walk
x 16
+
5 min fast walk
+
Mobility- lower body

9 UB Muscle Ups

3 rounds: 

1:18

1:22

1:20

AMRAP:

4 + 5 P.Snatch

146m

142m

167m

Friday

15.5
27-21-15-9
Row, Cals
Thrusters, 95#
+
Bike 10 min @ easy pace
+
rest as needed
+
1 x AMRAP Unbroken CTB
rest 20 sec
1 x AMRAP Unbroken HSPU’s **Open standards
rest 20 sec
1 x AMRAP Muscle Ups

15.5 - 7:32
-Set everything up to record and forgot to press the record button.

53 C2B
30 HSPU
0 MUs
- Jumped on the rings and failed my first try. Upper body was done after the C2B and HSPU.

Wednesday

Wednesday- Squat/Pull CP + MAP 1
For time:
10 Deadlifts, 315#
9 Muscle Ups
8 Deadlifts, 315#
7 Muscle Ups
6 Deadlifts, 315#
5 Muscle Ups
4 DL
3 MU
2 DL
1 MU
+
rest 2 min
+
5 min to build to tough single on Clean & Jerk
+
4 sets @ high effort
40 sec Row
20 sec rest
40 sec Double Unders
20 sec rest
40 sec Burpees

For time: 7:39 

-harder than I thought. I was at muscle failure on this

C&J - 315#

4 sets:

205/211/195/183

67/67/60/58

13/12/12/12

- Last 2 sets hard to wait for the rower to turn on. 

Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 800m, rest 30 sec b/w sets, rest 4 min b/w 3 & 4

P.M. LE
10 min Aerobic Warm Up
+
3 x 18 sec Row Sprint, rest 1:42
+
Movement Specific Warm Up
+
For time:
12 TnG Power Snatch, 95#
12 Burpees to 8” target
12 TnG Power Snatch, 95#
12 Burpees to 8” target
200m Row Sprint
rest 10 min b/w sets
x 3

AM: 

3:28
3:25
3:20
3:16
3:16
3:10

PM: 
Warm up:
10min of:
2min AD 
200m jog
Row:
125
129
130

3 rounds:
3:42
3:34
3:52
- felt like I could jump. This was a lot harder than I thought. 

1st round
https://www.youtube.com/watch?v=mtgTnDsdpeA&feature=em-upload_owner

3rd round
https://www.youtube.com/watch?v=AtKg1_QrU_s

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 40 Cals
15 Toes to Bar
30 Thrusters, 55#
15 CTB Pull Ups
20 Hang Power Snatch, 55#
rest 4 min
+
10 min EMOM
3 Power Clean + 3 Front Squats + 3 Shoulder to OH, 205#

Wasn't feeling good on Monday. Don't think I got enough sleep. A lot of frustration with this day. 

3 rounds:
1:40
2:00
1:50

3 rounds:
6:36
7:00
8:20
-Wasn't happy about that inconsistency.

EMOM - Only got 6 rounds + 3 front squats. S2O was the hard part. Clean and squats felt fine. 

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds for times of rounds:
12 Unbroken TTB
5 Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
20 rounds for times:
5 Burpee Box Jumps Overs, 24/20”
20 Double Unders
7 KB Swings, 70#
rest 45 sec b/w sets
+
3 sets
8 TnG Power Cleans, 165#
25 sec Row Sprint
rest 3:00

Optional A.M. Run easy
5 min fast walk
+
30 sec Run high aerobic effort
30 sec walk
x 14
+
5 min fast walk
+
Mobility- lower body


1:20 - Did 2 sets of 5. 

3 rounds
1:20
1:22
1:30

34:29 - Might have done an extra round. I lost count and did 1 extra to make sure I did all 20.


3 Sets:
116m
121m
120m 

Friday

Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
Regionals Wod 2012
For time: 22 min time cap
50 Back squats, 135#
40 Pullups
30 Shoulder to OH, 135#
50 Front Squats, 85#
40 Pullups
30 Shoulder to OH, 85#
50 OHS, 65#
40 Pullups
30 Shoulder to OH, 65#
+
Row 40 sec @ 85%, rest 20 sec x 10
+
rest as needed
+
1 x AMRAP Unbroken Ring Dips
+
10 min aerobic cool down cyclical of choice

19:07

1955m total

32 unbroken ring dips

10min AD

Wednesday

Wednesday- Squat/Pull CP + MAP 1
For time:
7-6-5-4-3-2-1
Overhead Squats, 205#
Muscle Ups
+
rest 2 min
+
5 min to build to tough single on Snatch
+
7 sets @ high effort **mix and match order every time.
Row 300m
25 Double Unders
5 Burpees
rest 45 sec b/w sets

Time: 10:40 
-surprised that the hard part was the OHS. I snatched the whole way. Struggled on the later sets to hit the snatch. Failed twice. All MUs unbroken except the round of 6(5/1). 


Snatch - 235# was kinda tough to snatch after that

7 sets - Done. Not sure what my times were. 

Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 800m, rest 30 sec b/w sets, rest 4 min b/w 3 & 4

P.M. LE
10 min Aerobic Warm Up
+
3 x 15 sec Row Sprint, rest 1:45
+
Movement Specific Warm Up
+
9 Power Clean, 155#
12 Burpees
15 Thrusters, 135#
12 Burpees
9 Power Cleans, 115#
rest 10 min b/w sets
x 3


AM:

4:04
3:45
3:40
3:35
3:30
3:19


PM:

10min 
2min AD
200m easy run

Row- 112m/117m/119m


2:50/2:50/2:56
- That hurt...
3rd Round
https://www.youtube.com/watch?v=ywX0_cPVadI
1st round:
https://www.youtube.com/watch?v=G0z8PNQu4UI

Monday

Monday- Gym Warm Up + Mixed MAP + CP EMOM
3 rounds for time of rounds:
5 Muscle Ups
4-6 Pistols/leg
55 Double Unders
rest 2 min b/w sets
+
3 rounds for consistency **mix and match order each set
Row 50 Cals
10 Toes to Bar
10 HSPU’s - open standards
30 Overhead Squats, 65#
25 Box Jumps, 24” step down
55 Double Unders
10 Toes to Bar **yes, a second set of 10 TTB
rest 4 min
+
12 min EMOM
1st- 6 Power Clean, 205#
2nd- 6 Front Squats, 205#

3 rounds - 1:50/1:40/1:30

Row 50 Cals
10 Toes to Bar
10 HSPU’s 
30 Overhead Squats, 65#
25 Box Jumps
55 Double Unders
10 Toes to Bar
Time:7:33

25 Box Jumps
10 Toes to Bar
55 Double Unders
Row 50 Cals
30 Overhead Squats
10 Toes to Bar
10 HSPU’s
Time:7:43

10 HSPU’s
10 Toes to Bar
25 Box Jumps
30 Overhead Squats
10 Toes to Bar
55 Double Unders
Row 50 Cals
Time:7:41


EMOM - Done. Ok, That. was. tough. :) 

Saturday

Saturday- Gym WU + LP Bike + EMOM w/ Cyclical
10 MU’s for time:
+
3 rounds for times of rounds:
12 Unbroken TTB
5 Muscle Ups
12 Box Jump Overs, 24”
rest 60 sec b/w sets
+
30 min EMOM
1st- 10 Double KB Thrusters, 53#/H + Bike Z1 in remaining time
2nd- 7 Burpee Box Jumps, 24” + Bike…
3rd- 12 CTB Pull Ups + Bike Z1…
+
3 sets
8 TnG Power Cleans, 165#
20 sec Row Sprint
rest 3:00

10 MUs - 37sec 

3 rounds - 1:28/1:23/2:22 (broke the MU 3/2)

EMOM - Done. This one was tough. I wanted to quit so bad. Didnt get on the AD for the last 10min. 

3sets - Done 

Friday

W5
Friday- Gym Warm + Tester + Musc End Test + Aerobic Cool Down
3 sets not for time:
12 CTB Pull Ups
10 Power Snatch, 75#
50’ HS Walk
rest 2 min b/w sets
+
14 min AMRAP
60 Cal Row
50 Toes to Bar
40 Wallball, 20#
30 Power Cleans, 135#
20 Muscle Ups
+
Row 40 sec @ 85%, rest 20 sec x 10
+
rest as needed
+
1 x AMRAP Unbroken CTB Pull ups
+
10 min aerobic cool down cyclical of choice

Warm up - Done 

14.4 - 198reps - should have pushed more to get back to the rower. 

Row- Done - This hurt. Not much rest between. 

UB C2B - 42 - C2B feel great! 

10 AD cool down