Wod

3 strict press 20x1 125,130,135,135,135
5x5 chin ups 21x1

4 rounds
2 min
6 wall run
AMRAP HR push ups 26,21,18,16
Rest 2 min

11/10/2014

press 115x5,120x5,125x5,125x5

fran w/30# db 4:48

a.  back squat 30X0 - 185x5, 215x3, 235x1, 255x1, 285f, 265
b. strict pull up 13,9,9,7,8

10/23/14

press 125x3, 130x3, 135x2, 135x2, 125x3

leg lowers x8 after each press

5 rounds 1:1 work to rest
10 push press 115#
10 t2b
8:25

10/16/2014

thruster 2.2.2 x4

115,125,135,155

EMOM 12 minutes
1 25 squats + 10 jump lunges
2 10 sit ups + 8 chin ups
3 40s toe top plank

10/14/2014

4 rounds:
DL 4-6 (280x6, 325x5,340x4,350x3)
20 seconds rest
max rep push ups @ 1010 (27,24,20,15)
Rest 3 minutes

conditioning 3 rounds:
3 MM (35# db) 13:43
15 box jump overs (30" rd 1, 24" rds 2-3)
30#slam ball on shoulder with 72#kb in opposite hand farmer carry
hold hollow hold while parter does MM and box jumps (rest during farmer carry)

10/13/14

1RM GTO
95,115,135,155,175,190, 200F (cleaned it but failed the jerk)

8 min AMRAP (3 rds + 4 GTO+ 5 pull ups)
4 135# GTO
8 strict pull ups

10/10/14

back squat 5x2 235,245,255,265,255

2 RDS - 9:58 (not including last 2 min rest)
5 135# cleans
10 pull ups
30d/u
2 min rest
1 min max air dyne
2 min rest

10/8/14

Bench 185x4, 200x3,190x4
Weighted pull ups 53x3, 63x2,35x3

8min AMRAP
6 renegade row
10 db front squat
15 db push press

4 + 10 PP
30,30,20,20,30#

10/7/14

10...1
Push ups (even minutes clapping, odd min regular)
Sit ups

4:33

10/06/2014

Chip away!

5 rounds, 60 sec rest/ b/t movements:

4-6 Deadlift 275x6, 295x6, 315x5, 325x4, 335x4

Max reps push ups 60 seconds 36,28,21,22,20

10 Alt Rev DB lunges 10  35,35,35,35,35

8-10 DB press 30x10,35x8,30x8,25x10,25x10 

30-45 sec plank hold 

9/30/14

A) 1 RM jerk - 200#  (PR)
B) straight leg lower 4x12

conditioning...3 rounds:
10 GTO 135#
12 over the bar burpees
15 kb swings

11:49

9/29

back squat 3-5x4 225(5),245(3),225(5),225(5)
Max reps c2b chin ups x4 - 12,7,7,5

conditioning
run 400m
30 wall ball
15 t2b
rest 4 minutes
x2
4:36/5:15 - total 13:51 (includes rest)

09/26/14

romanian deadlift 6-8 @ 30x1 x4
135,155,175,200

bench 6-8 @ 20x1 x4
135,165,175x7,175x6

cond:
AMRAP 6 minutes
10 renegade row
20 db walking lunges
4+18 lunges
weights varied 25,30,35 (only used 35 once)

09/23

a1)  BB rear foot elevated (20") split squat 6-8 each leg  (45#,65#,65#)
a2) palloff hold 30s each arm

Conditioning - 3 rounds
8 135# gto
400m run
time 11:06

9/22

deadlift 3-4 x 4
275,295,325,335

rings dips  8-10 @ 20x1
3 rds @ 10


conditioning 3 rds:
25 53# kb swings
15 c2b pull ups
8:43

2 no reps on ctb last round

9/19

3 times through, 45seconds rest b/t
back squat 10 @ 30X0
135,155,145

db row 10@ 2111
40,45,50

heavy kb swings 10
70#

conditioning:
4 rounds of 3 minute sprints
5 pull ups
10 push ups
15 squats

start each round where you left off

11 rounds + 5 squats

totals: pull ups 60, push ups 120, squats 170

9/18

push press 5x5
135,145,155,150,155

srtaight leg lowers 10 @ 3111x5
done

for time:
10 225# dl
25 20# wallball
8 225# dl
20 20#wb
6 225# dl
15 20# wb

time4:25

9/16/2014

5x 
a1) power clean 1.1.1 (10 seconds b/t each)
a2) hollow hold - 20 seconds

155,165,175,155
just did 4 rounds.  175 was sloppy (legs spread too far out) so I dropped to 155.

conditioning:
AMRAP 4 minutes (4 rounds + 7 pull ups)
10 70# kb swings
10 pull ups
rest 4 minutes
AMRAP(4 rounds + 2 box jumps)
10 24" box jumps
10 HR push ups


at home in the evening, I did "Green Sally Up" squats with 75#

9/9

full snatch then hang snatch 1+1
65,75,95,115
2x 125 power snatch then OHS then hang power snatch then OHS

cond:
5 rds for time
10 95# hang power snatch
30 double unders

9:12
I did 14 snatches at 95#, then dropped to 75# for rest.  focused on getting the bar overhead and locked out without having to press. 

Sept 8, 2014

4x w/ 90 sec rest b/t

A1) Bench press 4-6 @ 20X1
165x6, 185x5, 175x6, 185x2 165x2

A2) Strict Pull up - max reps
14 palms down, 7 left up, 7 right up, 4 both up

Cond -5 rounds for time:
10 HR push ups
20 53# kb swing
200m run
time:11:53

9/5

Deadlift 5x275, 5x305, 5x325

Wall walk 3x4

Conditioning 10:34
660m run
25 hr push ups
50 squat
25 hr push ups
660m run

9/4

GTO x1
135,155,175,185,205f,195

EMOM: 5db GTO then AMRAP double undies

Used 30 and 50 db.  50 first 2 RDS then 50 at least 2x each rd.

43 d/u 1st rd and 19 last round. Most were 10-15.

8/30

2 cleans EMOM
95,105,115,125,135,145,155,165,175,175,175,175
(squat cleans until 175, then failed 1st attempt and changed and did 2 power cleans that round and finished workout)

Conditioning
12 minute EMOM
10 53# KB swings
5 burpees

08/26

barbell weighted step ups 6-8/leg x4
(focus on not pushing off the ground)
75#x8x20"
95#x8x20
65#x8x24"
75#x8x24"


single arm bent over db rows 10-12/arm x4
(focus on strict...don't "twist" back)
25#x12
35#x12
40#x12
45#x10

workload
4 rounds AFAP:
10 burpees
15 53# kb swings
30 double unders
rest 90 seconds

1:20, 1:15,1:36,1:33

rest before 3rd round was about 120 seconds...tried to fix music!

8/25

deadlift 6-8  30X1  x3
225x8, 255x7, 285x6

ring push ups AMRAP x3 (toes on 45# plate/concrete ledge @ NB)
25,14,12

conditioning 3 rounds - 15:39
8 135# power cleans
10 ctb pull ups
400m run

Aug 22

Squats 6-8 @ 30X1  x4
8x185, 6x205,6x205,6x215

Weighted pull ups 5-7 x4
5x25 all 4 sets

The Grizz (3 rounds of barbell complex x3)
Rules: separate movements, don't set bar down during each set, increase weight each set
DL, Hang PC, front squat, STO, BS, STO
105, 115, 135

8/21

20 minutes to get heavy snatch:
I just did snatch work and maxed out at 95#.  Tried to keep form as tight as possible with lock out of arms and a catch, rather than push press.

7 min AMRAP:
3 95# power snatch
6 ring dips
9 abmat sit ups

4rds +3 snatch + 6 ring dips

Aug 19

Shoulder press
5-125,3-130,3-130,2-140,2-125,1-130,1-130,1-130

12 min EMOM
Odd 5 hand rel push ups
Even 10 t2b

w/w=3,2,2,2,1,1
Ttb=10,10,10,10,10,7,10

8/18

Front door back reverse lunges 6 each legsx4rds
96,115,125,95
Max rep chin up 12,9,7,6 (stopped when form broke down)

3 RFT
8 front squat (145,145,125)
Run 660m (Rx was 400)
13:17

Bench press, pull ups, conditioning

Bench press 135x6, 165x5,175x5,185x4
Accumulate 50 dead hang pull ups..check

Conditioning for time:
50,40,30,20,10 53# KB swings
25,20,15,10,5 hand release push ups
10:27

squat clean and WOD

Hang clean (full squat) x3
95,115,135,135,155,135x2
felt good on squat, had to release finger(s) on catch then resent hands to drop bar back to hang.  Didn't wear wrist straps.

Conditioning - 9 minute AMRAP
3 135# GTO
6 ring dips
30# ball slams

4 rds + 2 GTO
all Rx except 2 20# ball slams to start 4th set

8/12

Press - 5x95,5x115,4x125,4x125,3x125
Palloff press 4x each side

WOD- 10 min AMRAP
3 wall walk (onto ledge at NB)
6 25# db man makers
100m run (to Pine St stop sign)

2 RDS + 3 ww + 3 mm

August 11

Front squat: 135x3,165x5,175x5,185x5
weighted pull up 3x35,3x40,2x45
5 rft
10 wall ball
10 ctb pull up
Rest 1 minute
9:23 including rest

:43,:51,:58,1:06,1:45

8/8/88

Bulgarian split squat - 4 x 4-6
30,40,15,20

3RFT
50d/u
25 airsquats
30 10m cone sprints

12:11

8/7

deadlift based on estimated 3RM (I used 345# for 3RM):
175x5
260x3
295x2
320x1

then go for real 3RM -  345...got it, it was all I wanted!

conditioning:
7 minute AMRAP:
7 24" box jump
7 burpees
7 70# kb swings

5 rounds + 3 burpees

August 5

1 hang p/s + 1 power snatch w/OHS, then 5 box jumps:
65#   24"
95#  24"
100#  30'
95#  30"

conditioning:  9:43

300m run
10 burpees
15 ring rows
20 75# OHS
15 ring rows
10 burpees
300m run

Opening Day at New Breed

back squats
235x2  6 sets
225x2
235x3

6 min AMRAP
3 135# GTO
6 pull ups
9 kb swings

4 rounds + 3 GTO 
53# kb for rds 1,2,4; 70# kb for rd 3

strict press / Fran

set 1 RM strict press:  155#

Fran: 6:36

deadlift / death by 10m

deadlift:275,315,365,395f,375f

death by 10m: 13 + 13

close grip bench press / conditioning

supposed to be 1RM but I was alone so I just repped heavy:
4x165,3x175,3-180,3x165,5x145
conditioning - 5:15
15 double push up burpees
30kb front squats (15 each arm w/53# kb)
15 double push up burpees

front squat / conditioning

front squat: 5x95(40%), 5x125(50%), 5x145(60%)

conditioning: 7 rds + 2 burpees
AMRAP 8 min
6 burpees
8 jump lunges
10 ball slam (20#)

Annie

11:31

deadlift / conditioning

deadlift 5x295(75%), 3x325(85%), 1x360(95%)
6 - 95#power cleans EMOM for 6 minutes (first 4 minutes off the ground, last 2 minutes from the hang)

conditioning - time 14:11
3 RFT
400m run
10 dead hang chin ups
20 wall ball

Helen-istic

3 rounds for time:
50 on the airdyne
21 53# KB swings
12 pull ups

Time 8:18
All unbroken