Dan Henderson

5 min AMRAP
3 115# hang power clean
5 hand release push up
7 knees to elbows
(4 rounds plus 3 power cleans and 4 push ups)
Rest 1 minute

5min AMRAP
5 165# deadlift
7 95# push press
(4 rounds plus 5 deadlifts)

Rest 1 minute

5 min AMRAP
3 pull ups
5 burpees (OTB)
7 53# KB swings
(4 rounds)

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

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

Chief

Chief

Five 3-minute rounds with 1 minute rest between rounds of AMRAP:
5 135# hang power cleans
6 push ups
9 squats

rounds and partials completed were:
‎6
5 +1 clean
4 + 3 cleans and 4 push ups
4
4
Totals: 73cleans, 142 push ups, 207 squats

CF Football...Beat the Coach 1.2

‎20 burpees for time :41

Rest one minute
20 burpees for time :46

WOD:  One power clean, one hang clean, one push jerk every 30 seconds for 10 minutes.

Started with 155# and got 3 minutes (6 reps) then failed next attempt. Dropped to 145 for one rep, failed on second, then dropped to 135 for remaining. I was able to get 135 when I failed in 145, so the only time I didn't get a rep in was on the 155 failure.

chief

5 3 minute rounds of:
3 hang cleans
6 push ups
9 squats

1. 4 +6 push ups
2. 4 +6 push ups
3. 4 +3 squats
4. 5 +2 cleans
5. 5

125# round 1.
115# rounds 2-5

WOD totals 77 cleans, 150 push ups, 201 squats

100 pull ups for time + 21,15,9

Today's a scheduled rest day, but since I took yesterday off, I searched through some CF Football WODs and decided to do a twofer.

WOD #1 - 100 pull ups for time. Decided to do each set to failure, recover as quickly as I could, then get back on the bar. Happy to say I started off with 41 unbroken, my new PR, then struggled hard to get the next 59. Sets and times at the end of each set:
41 1:21
12(53) 2:18
10(63) 3:01
11(74) 3:54
8 (82) 4:35
7 (89) 5:16
4 (93) 5:34
5 (98) 5:56
2(100) 6:08

WOD #2
21,15,9
45# db power cleans
burpees

time: 8:40

my grip was fried from the pull ups, making the pc pretty tough. I need to do a lot of work on my metcon...

DT

WOD with Tim at the Depot.  5 rounds for time:
12 deadlift
9 hang power clean
6 push press

started with 155# and made it through 4 cleans in the first round and dropped to 135#. Dropped to 115# to start the 2nd round and never looked back

WOD time 10:52

3 rounds of 1 minute AMRAP double unders - 79, 63, 57
2 rounds 45# db snatches (1 round each arm) L = 23  r= 24

Chief

5 rounds of 3 minutes per round, one minute rest:
3 115# hang power clean
6 push ups (hand release)
9 squats

4 rounds + 8 squats
5 rounds
5 rounds
4 rounds + 5 squats
4 rounds + 2 cleans

totals = 74 cleans, 144 push ups, 211 squats


Death by 115# overhead - 8 full rounds + 5 reps = 41 reps

DT

5 rounds for time:
12 165# DL
9 135# hang power clean
6 135# push jerk/press

went heavier than Rx and much heavier than my last DT.

Time: 18:52

round times 227, 325, 410,403,447

Hard WOD, 135 was all I wanted on cleans and push press/jerk

hang power clean

rowed 80 watts 30 seconds, 120 watts 30 seconds, 160 watts 1:00, 250 watts 30 seconds
115x3 warm up

misread WOD and did 3x5 instead of 3x7

135x3
155x3
160x3
165x3
155x3

tabata row (20:10) for yards. Yds each interval were:
97,99,97,93,93,89,96,97

135# hang power clean and burpees

3 rounds for time:
15 135# hang power clean
15 burpees

time 8:58 compared to last time 8:37

At Depot with Jared

3 rounds for time:

15 135# hang power clean
15 burpees

time 8:37

short & sweet. first round unbroken...2nd and 3rd rounds broken into sets of 4. Just tried to survive burpees!

DT

5 rounds for time:
12 155# deadlift
9 120# hang power clean
6 120# push press/jerk

time 11:41

Last time 14:15 with 115# for hpc and pp/pj (2:34 faster with more weight!)

round times:1:22, 2:13, 2:56, 2:24, 2:46

took collars off when I was changing weight for first two sets, then figured I didn't need to put collars on weight for DL, so last 3 rounds had quite a bit smoother transition.

tough workout...all DL unbroken, tried to get to 6 HPC, then move right in to pp/pj after final 3.

a little different...

3 rounds, one minute of each (think Fight Gone Bad) counting reps for score. Score each round in (parenthesis):

95# deadlift (35,29,30)
95# hang power clean (12,12,13)
95# front squat (16,14,9)
95# push press (16, 13, 12)
burpees (12,10,11)
rest

round 1 91
round 2 78
round 3 75

total score 244

tried to use hook grip on DL and cleans, still not very good at it but a good WOD to practice on.
33 burpees as part of WOD...51 still to be done today!

Linda

Deadlift = 250#
Clean = 125# (small bar, i think weighs 35#, with 45# bumpers...hang power clean)
Bench = 135# (rounds of 10,10,11,8,7,5+1help,3+1help,4,3,3)

Time: 23:21

used a hook grip on DL as much as possible. also varied grip (left palm up, right palm up, both down, etc) which I think helped save my grip for the cleans and improve time. shoulder a little irritated after 135# bench, probably should scale back again to 125# and increase reps like last time.

compare to other Lindas

CF Total II

Power Clean 165, 185, 190f
Bench Press 200, 210, 220
OHS 105, 125f, 120

Total 525

Warmed up with some cleans, 135# & 185# bench press, a few OHS, and 10 burpees. I have some room for improvement in OHS...got very deep on the 125 and just didn't power up. The 120 was very controlled and felt like I could've gotten at least another 10#. My confidence is a huge factor on the cleans...got the 180, but couldn't get myself to drop under 190#.

Linda

10-9-8-7-6-5-4-3-2-1 of:

250# deadlift (1.5x bodyweight)
165# bench press (bodyweight)
125# hang power clean (.75x bodyweight)

time: 35:22

done as Rx at RHS with Scott and Scott.

The bench press on this messed up my shoulder. Next time, I need to drop the weight to maybe 125# or 135# or do pushups instead?

DT

5 rounds for time of
12 155# deadlift
9 115# hang power cleans
6 115# push press/jerk

time 14:15

Hang Power Cleans 1-1-1-1-1-1-1

today's weights (weights from 1/5/09)
135 (135)
145 (155f)
150 (135)
155 (135)
160f (145f)
155f (145)
135 (145)
x (150)

w/u 10 pullups, 10 dips, samson stretch

cool down - handstand work, 1 60# pullup, stretching