WillPower: January 2013

Monday, January 28, 2013

January 27, 2013 (Sunday)

Warm-Up

?

Skill

Work up to heavy 1 Rep Snatch - 195#

Fun

Fort Building

Warm-Up

?

WOD

1:00 ME RMU - 5

     1:00 Rest

7:00 AMRAP - 2 + 59
     75 DU
     20 Lateral Burpees
     10 HPS (95#)

     1:00 Rest

1:00 ME RMU - 3

      1:00 Rest

7:00 to find heavy 1 Rep FS - 270#

     1:00 Rest

2:00 ME RMU - 10

      1:00 Rest

7:00 AMRAP - 2 + 9
     20 Cal. Row
     15 Lateral Burpees
     10 HPC (95#)

2:00 ME RMU - 3

     1:00 Rest

7:00 to find heavy 1 Rep SJ - 245#

January 25, 2013 (Friday)

Warm-Up

Work up to working weight

Strength

A. Work up to heavy 3 x 10 DL - 275/295/315#
B. Work up to heavy 5 x 5

BP w/ :05 descent - 195# across
Alt. Mixed Grip w/ :05 descent - 16 kg. KB

WOD

5 Rounds for time of:
     6 HSPU
     8 PU
     10 KBS (24 kg.)
     12 AMSU
     14 Burpee

Score - 14:06

Swim

8 x 50 Swim Pace @ :45

January 24, 2013 (Thursday)

Warm-Up

?

Skill

Work up to heavy 5 x 5 UB Hi-Hang:
Snatch - 155
Clean - 195

Strength

A. 3 x 5

First Pull Snatch - worked up to 245#
Wtd. GM - worked up to 110#
Snatch Grip SP - worked up to 110#

B. 3 x 10 HBBS - 235/285/300# (4)

WOD

4 Rounds for time of:
     4 PC (205#)
     8 Deficit HSPU (3")
     24 Cal. Row
     1:00 Rest

Score - 17:23

Swim

5 x 100 yd. @ 1:30, #3 & 5 I.M.

Thursday, January 24, 2013

January 23, 2013 (Wednesday)

Rest Day

January 22, 2013 (Tuesday)

Rest Day

January 21, 2013 (Monday)

Warm-Up

12-9-6 Cal. Row
5 KBS/arm (16kg.)
KB Sotts Press (12kg.)
3 Squat Snatch (65#)

Skill

Work up to heavy 1 Rep Power -> Squat from high blocks
Snatch - 135#
Clean - 185#

Strength

Work up to heavy 15 Rep OHS - 195# (9), 185# (8)

WOD

5 Rounds of:
5 Box Squats (205#)
7 BJ (36")
9 HSPU
1:00 rest

Score - ?

January 20, 2013 (Sunday)

Warm-Up

?

Skill

20:00 Snatch practice from the blocks

WOD

21-15-9
Squat snatch (115#/75#)
Burpee PU

Score - 10:49

Skill

Work up to heavy PJ -> SJ - 235#

WOD

5 Rounds of:
20 Double arm pull throughs
15 GHD SU

Score - 9:22

January 19, 2013 (Saturday)

Warm-Up

2 Rounds of:
500m Row
5 Inchworms
10 R/L Screw in Shoulders
12 Double Arm Pull Throughs
10 Bandy Side Steps R/L
5 GM

Strength

A. Work up to heavy 3 Rep DL - 315#
B. 7 DL @ 275# EMOTM for 7 min.

C. ~Percentage work
2 x 5 2 x 3 3 x 1
BP 215/225# 235# 245#
SPU 20kg. 24kg. 24kg.+5#/10#/32kg.

WOD

With a running clock:

0 - 10 min.
5 min. max KB Snatches (24kg.) - 86
800m Run - ?
10:01 - 15:00
2:30 max Strict HSPU - 22
400m Run - 2:11
15:01 - 17:30
1:15 max L-Chin Ups - 16
200m Run - ?

January 18, 2013 (Friday)

January 17, 2013 (Thursday)

Warm-Up

500m Ski -> Run -> Row

Strength

A. Work up to heavy 3 Rep FS - 255#
B. 10 x 5 Strict C2B CU

Skill

4 Rounds of:
3 x 2 Stone -> Shoulder (95/115/135#)
Max distance HSW - 105' on 4th round *PR*

WOD

12/9/6 HPS (95/115/135)
30/25/20 WB (30#)
333m. Row/round

Score - 12:06

January 16, 2013 (Wednesday)

Warm-Up

A. 1:00 Row @ 2:15+ (damper 6)
1:00 Row @ 2:10+ (damper 7)
1:00 Row @ 2:05+ (damper 8)
w/ 10 reverse hyper
Shoulder ROM drills
b/w rounds
B. Burgener pvc/15/45#

Skill

EMOTM for 7 min. work up to 1 PS -> 3 SB - 160#

Strength

5 x 3
Flat foot Clean pull - 185/225/245/275/295#
Pendlay Row - 155/170/185/190/190#
Split Press - 95/115/125/135/135#

WOD

Alt. min EMOTM for 20 min.
10 WB (30#)
15 Leg Raise -> Hip Raise

January 15, 2013 (Tuesday)

Warm-Up

A. 500m Row
B. Burgener pvc/15/45#
C. Work up to working weight

Skill

A. From blocks right above knees
5 x 3 Snatch - 115/125/135/145/155#
B. 10 x 1 Snatch every :30 from blocks (165#) - failed 3 reps
C. From blocks right above knees
5 x 3 C & 1 PJ - 175/185/195/205/215#

Strength

A1. 3 x 1 Duck Walk (95#)
A2. 3 x 5 Snatch Grip PP (135/155/165#)
B. ~Percentage work for BS
3 x 5 - 245/255/265#
2 x 3 - 275/285#
4 x 1 - 295/305/315/325# (F)

Warm-Up

500m Run -> 500m Ski -> 500m Row

WOD

5 Rounds of:
3 MU -> 5 Ring Dips
15 KBS (32kg.)
50 DU
Rest 1:1

Score - ?

January 14, 2013 (Monday)

Warm-Up

A. 500m Row

B. Burgener WU pvc/15/45#

C. Work up to working weight

Strength/Skill

A. Percentage work for Snatch

3 x 1 @ 85% (185#)

4 x 1 @ 90% (195#)

2 x 1 @ 95% (205#)

8 x 1 @ 75% (165#) Alt. b/w power and squat

B. Work up to heavy 15 Rep OHS - 175# *PR*

C. Percentage work for Clean & Jerk

3 x 1 (235#), 4 x 1 (245#), 2 x 1 (255#), 8 x 1 (205#) alt. b/w power and squat

D. 8 x 1 ~EMOTM Pause FS -> 1.25 FS -> FS - worked up to 225#

WOD

50' Prowler Push (235#)/round

25/20/15/10

OHS (95#)

TTB

Score - 9:49

Warm-Down

5 x 150m Row while partner does

Plank, bootstrap, PU, Squat, Burpee

January 13, 2013 (Sunday)

January 12, 2013 (Saturday)

Rest Day

January 11, 2013 (Friday)

Warm-Up

?

Strength

A. BP PU
1 x 5 205# 12kg.
2 x 3 215# 16kg.
2 x 3 225# 24kg.
2 x 3 235/245# 24kg.+5#

WOD

100/75/50/25 DU
25/25/25/25 WB

Score - 8:02

WOD

5 Rounds of:
10 DL (255#)
10 GHD SU

Score - ?

January 10, 2013 (Thursday)

Warm-Up

?

Strength/Skill

A. 8 x 1 x PC -> PJ -> HSC - Worked up to 235#
B. 5 x 3
Snatch 1st pull - worked up to 285# (did snatch grip DL not Pull)
Pendlay row - worked up to 185#
Split Press - worked up to 135#

WOD

8 x 250m Row @ 2:00

Score - averaged :46.83

WOD

6 Rounds of:
200m Run
5 MU
5 PS (135#)
1 min. rest

Score - 22:06

January 9, 2013 (Wednesday)

Rest Day

January 8, 2013 (Tuesday)

Warm-Up

Strength/Skill

A. Work up to heavy 3 Rep FS - 275# *PR*

B. 1 x SC -> PC -> PJ EMOTM for 10 min. increasing 10#/round - worked up to 225#

C. Alt. min. EMOTM for 20 min.

Odd - 5 Strict HSPU

Even - 5 Strict Mix Grip PU (Alt. by round)

WOD

40/30/20/10

KBS (24kg.)

AMSU

25 OH Walking Lunge (2 x 16kg.)

200m Run

Score - 21:17

January 7, 2013 (Monday)

Warm-Up

A. 500m Run

B. High -> Higher -> Highest Plank

C. Animal Movement

Strength

Work up to heavy 15 Rep OHS - 170# (13)

WOD

AMRAP in 7 min. of:

7 OHS (135#)

7 Burpees

Score - 117

Skill

Practice butterfly PU

Warm-Up

10 x Interval Row 20:30; Goal is 95m+

Strength

A. Accumulate 2:00 in Hollow Hold - 5 Breaks

B. 10 HE every :30 for 5 Rounds

C. 3 Dynamic BP EMOTM + 15 DU for 10 Min. - 205#

Wednesday, January 23, 2013

January 6, 2013 (Sunday)

Warm-Up

4 Rounds of:

125m Row

8 HE

100m Ski

8 C's & D's

Strength

A. Work up to heavy 3 Rep BS - 275#

B. EMOTM for 10 min. 3 BS @ 225#

WOD

9/7/5 BMU

50/40/30 Striders

30/20/10 WB

Score - 9:37

WOD

50 GHD SU

Score - 2:45

January 5, 2013 (Saturday)

Warm-up

?

Skill

Work up to heavy 1 Rep Jerk - 275# *PR*

Strength

A. Work up to heavy 10 Rep SP - 110# *PR*
B. 7 x 3 Wtd. Chin Ups (24kg.)

January 4, 2013 (Friday)

Warm-Up

Strength

Work up to heavy Power:

Snatch - 185

Clean - 255

WOD

5 Rounds of:

5 Pull Ups

10 Push Ups

15 SU

20 AS

200m Run

Score - 11:42

January 3, 2013 (Thursday)

Warm-Up

4 Rounds of:

125m Row

5 Bandy Side Steps R/L

5 Slam Balls

5 KB Snatch/Arm

Skill

A. Snatch Complex (Snatch DL/First Pull -> Power -> HSS) - worked up to 135#

B. Work up to heavy 1 Rep Snatch - 205#

Strength

Work up to heavy 3 Rep SP - 145#

WOD

30 BW PC w/ 20 DU EMOTM while working

Score - 5:59 @ 205#

WOD

3 Rounds of:

20 TTB

20 WB (30#)

Score - 5:13

3 Rounds of:

10 DL (295#)

10 Deficit HSPU

Score - 9:12

January 2, 2013 (Wednesday)

Rest Day

January 1, 2013 (Tuesday)

Warm-Up

2 Rounds of:

250m Row

:30 Wrist Mobilize

6 Bandy Side Steps R/L

8 HE

:30 Pole Squat

Skill

A. Burgener WU pvc/15#/45#

B. Work up to moderate wt. Power -> Hang Squat

Snatch - 135#

Clean - 185#

Strength

Work up to heavy 7 Rep FS - 245# *PR*

December 31, 2012 (Monday)

Warm-Up

A. Vanowen Run

B. Partner Stretch

WOD

20 Rounds alt partner:

5 Deadlift (225#)

9 WB (20#)

9 KBS (24kg.)

5 PU

Score - 23:51

Skill

Work up to heavy 1 Rep Snatch - 200#

December 30, 2012 (Sunday)

Warm-Up

A. 500m Row

B. 2 Rounds of:

5 Bandy Side Steps

5 GM

5 Bandy Side Steps

5 KBS (10kg.)

5 KBS Each Arm (10kg.)

Strength

A. Work up to heavy 1 Rep Clean - 270# *PR*

B. 3 Rounds of:

5 Strict Wtd. Pull Ups

8 Strict HSPU

10 GHD SU

WOD

5 Rounds of:

250m Row

10 Burpees

30 DU

1:00 rest

Sore - 13:00

December 29, 2012 (Saturday)

Rest Day

December 28, 2012 (Friday)

December 27, 2012 (Thursday)

December 26, 2012 (Wednesday)

Warm-Up

?

Strength/Skill

A. Work up to heavy Snatch - 210# *PR*
B. Work up to heavy C&J - 260# *PR*
C. Work up to heavy BS - 330# *PR*

December 25, 2012 (Tuesday)

Rest Day that happens to be Christmas

December 24, 2012 (Monday)

Warm-Up

2 Rounds of:

250m Row

8 Bandy Side Steps

8 GM

8 Bandy Side Steps

8 Taters

:30 Pole Squat

Strength

Work up to heavy 3 Rep BS - 265#

WOD

21-15-9

Atomic PU

Score - 4:24

December 23, 2012 (Sunday)

Warm-Up

Skill

Work up to heavy 1 Rep Snatch - 200#

WOD

10 min AFAP

20 UB DU

1-2-3-4-5-6-7... Squat Clean -> OH (155#)

Score - 35

December 22, 2012 (Saturday)

Rest Day

December 21, 2012 (Friday)

Warm-Up

Strength

A. Work up to heavy 1 Rep BP - 265# *PR*

B. Work up to heavy 7 Rep BS - 300# *PR*

Skill

Shrug under drill for speed

December 20, 2012 (Thrsday)

Warm-Up

21-15-9 WB (20#)

300m Run/round

Skill

A. 3 x 10 Hollow Rocks w/ seal stretch

B. 3 x :30 Ring Support

WOD

50 OHBP Walking Lunges

40 PU

30 Thruster (95#)

20 Burpees

10 Squat Cleans (135#)

Strength

10 -> 1 OHS increasing 10# each set (135-225#)

December 19, 2012 (Wednesday)

Rest Day

December 18, 2012 (Tuesday)

Warm-Up

Strength

A. Work up to heavy 5 Rep Strict Press - 135# *PR*

B. Work up to heavy 3 Rep Deadlift - 315#

WOD

21-15-9

Deadlift (225#

500m Run

Score - 9:21

Strength

EMOTM for 20 min. alt.

odd - GHD SU

even - 3 MU

December 17, 2012 (Monday)

Warm-Up

21-15-9

Cal. Row

Squats

Push Ups

Strength

A. 5 x 1 Pull Up Complex (1 Wtd. -> ME Strict -> ME Kipping)

Score - 5/5, 5/7, 8/9, 6/6, 6/3

B. Work up to heavy 3 Rep BS - 315# *PR*

December 16, 2012 (Sunday)

Warm-Up

A. Hand Balance Training
B. Cargo Net Scaling

Strength

Work up to heavy 5 Rep FS - 265# *PR*

WOD

21 Thrusters
21 Pull Ups
2 Rounds of:
15 OHS (95#)
400m Run
50 DU
50 SU
40 DU
40 SU
1000m Row
5 x 1 Bear Complex (HPC -> FS -> PP -> BS -> PP) (95#)
5 x 1 DuBoise Complex (2 TTB -> 2 K2E -> 1 Pullover -> 1 BMU)
300m Farmer Carry

Score - 28:38

December 15, 2012 (Saturday)

Rest Day

December 14, 2012 (Friday)

Warm-Up

A. Gymnastic Practice - rolls, skin the cats, shin box, cossack squats, straddle rolls

B. 5:00 UB Indo Board w/ lunges, squats, etc.

WOD

3 Rounds of:

50 DU

10 Shoulder -> OH

10 Burpee

Score - 6:01

WOD

50-40-30-20-10 Med Ball Clean (20#)

5-4-3-2-1 RC

Score - ~20:00

December 13, 2012 (Thursday)

Warm-Up

5 x 200m Run Dec. 1-5

w/ in between each round

1. Front Plank

2. Dolley Walk

3. Right Plank

4. Left Plank

5. Strength Axel

Strength

A. 10 x 1 Press Complex - Strict -> Push -> Push Jerk

B. Work up to heavy 1 Rep Split Jerk - 270# *PR*

WOD

"Diane"

21-15-9

Deadlift (225#)

HSPU

Score - 6:02 *PR*

Tuesday, January 22, 2013

December 12, 2012 (Wednesday)

Warm-Up

Play

WOD

Complete for time:

30 UBBS @ 205 (~3:30)

1000m Row (~3:57)

100 DU

Score - 9:40

December 11, 2012 (Tuesday)

Warm-Up

A. 400m Run

B. 2 Rounds of:

Shoulder Positions

~33' Inchworm w/plank

9 Jump Squats low/med/high

250m Ski/250m Row

Strength

A. Work up to heavy 3 Rep Strict Press - 145# *PR*

B. 10 x 5 Snatch Grip DL - worked up to 245#

WOD

With a running clock, remaining time is rest:

Workout 1 - Minutes 0-5

1000m Row

Score - ?

Workout 2 - Minutes 5-20

AMRAP in 15 min of:

15 BJ

12 PP (?)

9 TTB

Score - 6+3

December 10, 2012 (Monday)

December 9, 2012 (Sunday)

Ultimate!

December 8, 2012 (Saturday)

Rest Day

December 7, 2012 (Friday)

Warm-Up

A. Sherman Way Run (~1200m)

B. Filipino Stick Fighting

WOD

CrossFit 2011 Open 12.2

AFAP in 10 min. of:

30 Snatch @ 75#

30 Snatch @ 135#

30 Snatch @ 165#

30 Snatch @ 210#

Score - 69 Reps

Strength

Work up to heavy 3 Rep OHS - 225#

December 6, 2012 (Thursday)

December 5, 2012 (Wednesday)

Rest Day

December 4, 2012 (Tuesday)

Warm-Up

500m - 750m - 250m - 1000m Row Time Trial

Score - 3:14.9

Skill/Strength

A. Burgener WU pvc/15#/45#

B. Behind head press -> OHS -> Sotts Press

C. Snatch Balance - 2 @ 195#

D. Work up to heavy Snatch - 195#

WOD

30 Squat Cleans @ 135#

Score - 4:12

WOD

20 20's

Score - 29:20

December 3, 2012 (Monday)

Warm-Up

A. Interval Row holding faster than 1:40/500m pace for 5 Rounds

B. Easy 300m

Skill/Strength

A. EMOTM for 7 min. incr 5#/round of Shoulder -> OH:

Push Press -> Push Jerk -> Split Jerk (155 -> 185#)

B. 5 x 1 Heavy Split Jerk - 240#

C. 7 x 5 FS - 240#

December 2, 2012 (Sunday)

G-Mas

December 1, 2012 (Saturday)

Rest Day.

G-Mas

November 30, 2012 (Friday)

Warm-Up

Interval Row 20:30 - Goal is 95m.+

Skill

10:00 Bar MU Practice

WOD

"Adrian"

3 Forward Rolls

5 Wall Walks

7 TTB

9 BJ 36"

Warm-Up

500m. Row

Good Mornings

Pass Throughs moving in until uncomfortable

Spiderman GM's

OH Duck Walk

Accumulate 1 min in L-sit

500m. Row

Skill

A. Work up to heavy 3 Rep Sotts Press

B. Work up to heavy 3 Rep Snatch Balance

Strength

Work up to 5RM OHS - 225# *PR*

WOD

15-12-9

OHS (135#)

BFB

November 29, 2012 (Thursday)

Warm-Up

?

WOD

10 -> 1 ?
1 -> 10 Burpee

Skill

7 x 1 Power -> Hang Squat @ 70% of max.
Snatch - worked up to 145#
Clean - worked up to 195#

WOD

10 Rounds @ 145# of:
2 UB PS
4 UB PC
20 DU

Score - 17:23

Strength

Work up to heavy 3 Rep BS - 305# *PR*

Skill

Death by HSPU

Score - 10

November 28, 2012 (Wednesday)

Rest Day.

November 27, 2012 (Tuesday)

Warm-Up

Strength

A. Attempt 55 Rep Bench Press - 205# *PR*

B. Work up to heavy 1 Rep BS - 320# *PR*

Skill

Snatch Game - must hit 2 at each weight before moving up; once 3 misses game over - 185#

WOD

10 -> 1 Pull Up

1 -> 10 Push Up

Score - 3:46

WOD

100 Burpees w/ 1 RC EMOTM

Score - 8:58

November 26, 2012 (Monday)

Warm-Up

WOD

With a running clock:

Workout 1 - Minutes 0-9
3 Rounds of:
8 FS @ 205#
8 Strict Pull Ups

Score - 3:27

Workout 2 - Minutes 9-17
3 Rounds of:
6 PP @ 165
6 Strict Pull Ups

Score - 2:21

Workout 3 - Minutes 17-25
3 Rounds of:
4 Thrusters @ 135
4 Strict PU

Score - 1:20

Strength

Work up to heavy 3 Rep DL - 365# *PR*

WOD

4 Rounds of:
250m. Row
20/15/10/5 GHD SU
5/10/15/20 GHD HE
25 DU

Score - 10:00

November 24, 2012 (Sunday)

Rest Day.

Ultimate!!!

November 23, 2012 (Friday)

Warm-Up

21-15-9

Cal. Row

x/3 Inchworm

KBS (24kg.)

Strength

Work up to heavy 1 Rep FS

5 @ 45, 95, 135, 185
3 @ 225, 245
1 @ 265, 270, 275, 280, 285# *PR*

Warm-up

CrossFit DodgeBall

WOD

100 BP Squats

100 BP Sit Ups

100 BP Step Ups

100 BP Burpees

Skill/Practice

Work up to heavy Clean & Jerk - 255# *PR*

November 22, 2012 (Thursday)

Warm-Up

WOD

10 -> 1 Clean & Jerk (135/95#)

while partner is working:

odd - hold bottom of squat

even - high plank hold

WOD

4 Rounds of:

10 KBS (40kg./32kg.)

10 Burpees

10 GHD SU

Score - 7:23

November 21, 2012 (Wednesday)

Rest Day

November 20, 2012 (Tuesday)

Warm-Up

Skill/Practice

A. Work up to moderate wt. perfect Snatch off blocks (low hang) - 155#

B. Work up to heavy 1 Rep Snatch from ground - 185#

WOD

3 Rounds of:

30 DU

9 OHS (135/95#)

6 Chest-to-Bar PU

Score - 4:04

Strength

A. EMOTM for 5 min., 2 dynamic effort BS - 275#

B. Work up to heavy 2 Rep 1.25 FS - 225#

Skill

20:00 C&J Practice

November 19, 2012 (Monday)

Warm-Up

?

WOD

15/12/9/6/3 Pull Ups
15 WB (20#)
5 Power Snatch (135#)

Score - 8:23

Skill/Practice

10 x 1 HPS -> SB - wt. N/A

November 18, 2012 (Sunday)

Warm-Up

WOD

2000m. Row (7:13.1)

50 Alt. Pistols

50 KB Snatch (32kg./24kg.)

Score - 14:34

November 17, 2012 (Saturday)

Rest Day

November 16, 2012 (Friday)

Warm-Up

?

Strength

A. Warm up to BS working weight
B. EMOTM for 5 min.:

3 BS - 275#
then rest 2 min.
5 BS - 225#

Skill/Practice

Work up to heavy perfect 1 Rep Snatch - 185#

WOD

4 Rounds of:

10 GHD HE
10 GHD SU
3 Muscle Ups
10m. HSW (For., Bck., Rgt., Lft.)

Score - 14:05

November 15, 2012 (Thursday)

Warm-Up

200m. Ski/Run/Row
4 HS Kick Ups/3 Wall Walks/10m. HS Walk
6 Broad BJ/3 ROM KBS/BJ Ladder
8 Hip Ext./8 GHD SU/8 HE

WOD

AFAP in 5 min:

30 Squat Clean & Jerk (155#)
30 Bar Facing Burpees

Score - 43

WOD

"Volkswagon"

21-15-9
Body Weight BP - 205#
Pull Ups - Unbroken

Skill

Work up to heavy 1 Snatch off Blocks - 190# *PR*

WOD

A. Complete with running clock, remaining time is rest:

~130m. - till minute 1
300m. - till minute 3
500m. - till minute 6
900m. - till minute 10

B. Jodi B-Day WOD

2 Rounds of:

11 KB TGU (24kg./16kg.)

30 Walking Lunges

32 DU

Score - 4:31

WOD

EMOTM for 15 min.:

3 HSPU

2 Stone -> Shoulder

1 48" Step BJ

November 14, 2012 (Wednesday)

Rest Day

Papa B's B-day

November 13, 2012 (Tuesday)

Warm-Up

?

Skill

A. 3 Position Snatch (High -> Low) - work up to 135#
B. Work up to heavy 1 Rep - 200# *PR*

Strength

Work up to heavy 5 Rep OHS - 215# *PR*

WOD

3 Rounds Air Force Style of:

6 L-Chin Ups
10 Box Jumps (24"/20")
12 Toes-to-Bar
10 Box Jumps (30"/24")
10m. Handstand Walk

Score - 9:40

November 12, 2012 (Monday)

Warm-Up

?

WOD

"Mini-Murph"

Sherman Way Run (~1200m.)
50 Pull Ups
100 Push Ups
150 Squats
Vanowen Run (~800m.)

Score - 18:58 (w/ vest and Cindy partition)

Strength

A. 8 x Dynamic Bench Press, 3 every :45 (165#)

B. EMOTM for 10 min.

10 GHD Sit Ups
10 GHD Hip Extensions

10 Ground -> Shoulder (95/65#)
30 Double Unders

Score - 7+13

November 4, 2012 (Sunday)

Warm-Up

Wrestling Moves

Swimming
Head through
Wax on-off
Combination

WOD

Russian Kettle Bell Snatch Challenge - 100 KB Snatches in 5:00 (24kg./16kg.)

Score - 3:51

November 3, 2012 (Saturday)

Rest Day

November 2, 2012 (Friday)

Warm-Up

200m. Run - 225m. Ski - 250m. Row
w/ each monostructural

8 Hip Extension
4 L-Chin Ups
2 HSPU w/hold at top
Increasing Broad Box Jumps (24")

Skill

A. Burgener Snatch WU Pvc/15#/45#

B. 3 Position Snatch (High -> Low) - worked up to 135#

Strength

3 RM OHS - 215# (with room to go)

WOD

5 Rounds w/ 25# weight vest:

250m. Row
10 Cluster (95/65#)
15 Burpee
Rest 1:1

Score - 30:45 (not a good day)

November 1, 2012 (Thursday)

Warm-Up

A. 500m Row
B. 5:00 Agility Ladder Patterns
C. Complete 2 Rounds:

10 Wall Balls
~150m Jog
50' Sled Push (Rd. 1)/Pull (Rd.2)
8 Leg Raise -> Hip Raise
:15 Hand Stand Hold

Strength

5 x 5 x 1 Front Squat every :30 w/ Front rack hold between

Rest 1:00 b/w rounds
Increase weight/round - 135/155/155/175/185#

WOD

Complete for Time:

400m Run

then 3 Rounds of:

6 Burpee Deadlift (32kg./24kg.)
1 Rope Climb
2 Stone -> Shoulder
1 Rope Climb

400m Run

Score - 11:34

Skill/Strength

Split Jerks

3's up till 195#
Singles till 235

Throwdown

10 Rounds for time:

3 Deadlift (235#, Rx ?)

1 Back Flip

Score - 5:45

October 30, 2012 (Tuesday)

Warm-Up

Complete 3 Rounds:

200m ____ (Run/Row/Ski)
8 Bandy Good Mornings
3 Inchworms
8 Bandy Side Steps
6 Wall Angels

Skill/Practice

A. Snatch off the blocks (low hang) - up to 145# by 5#s

B. Clean off the blocks (low hang) - up to 205# by 5#s

Strength

A. 5 x 5 Front Squat (?#)

B. 3 x Max Effort Strict HSPU - 9/11/10

WOD

5 Rounds for Time:

15 GHD Sit-Ups
30 Double Unders
15 GHD Hip Extensions
300m Run

Score - 15:31

October 29, 2012 (Monday)

Warm-Up

A. Interval Ski :30w/:20r (Goal is 125m+)
B. 2 Rounds:

:30 Samson Stretch/leg
10 Inchworms

Strength

EMOTM for 10 min. 3 Dynamic Bench Press 115# w/chains

WOD

21-18-15-12-9-6-3

Sumo Deadlift High Pull (95#/65#)

Box Jump (24"/20")

Score - 8:31

Skill/Strength

12 x Clean Complex (Power -> Front Squat -> Hang Squat Clean -> Push Jerk)

95# - 205# increasing by 10# each set

October 28, 2013 (Sunday)

Warm-Up

A. Complete 2 Rounds:

10 Inchworms
10 Bandy Pull Aparts
10 Wall Angels
10 Wall Squats
:30 Samson Stretch/leg
10 C's & D's

B. Pre-WOD (while setting up)

200m. Row
5 Hand Release Push-Ups
10 OH Kettle Bell Swing (24kg.)
5 Wall Ball (20#)

WOD

5 Rounds of Max Reps:

1 min. Cal. Row
1 min. HRPU
1 min. KBS
1 min. WB
2 min. Rest

Score - 331

Strength

5 x 5 Back Squat (increasing wt.)

185 - 225 - 245 - 265 - 275

Skill

A. Burgener Snatch WU (pvc/15#/45#)

B. Snatch Complex (Power -> OHS -> HSS)

Worked up to 145#

WOD

10 -> 1 Toe-to-Bar + Pull-Ups w/o coming off the bar

Score - Pass