WOD 120522

BB Gymnastics

5X2 Clean & Jerk @ 85% – rest 60-80 sec. (225#)

Notes:

I have had forearm pain since the end of regionals.  It is not bad enough to where I cannot Snatch or C&J but it definitely makes it more difficult. 
The sets got better as I progressed.  First set was sloppy, the rest I dialed in the C&J.  I squat cleaned each time since I have more problems with speed under the bar than I do with anything else. 

Strength

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

1. 230#
2. 245#
3. 260#
4. 275#

Notes: Percentage is based off of last week’s 3RM (325#).  I felt good the entire squat session.  I definitely could have gone heavier each set.

Conditioning

“The (big) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

1. 4 + 1
2. 4 + 1
3. 4
4. 4
5. 3 + 10

Notes:

I felt slow the whole time.  Legs were toast, shoulders tight, forearms tight, slow elbows on cleans.  Tomorrow is a rest day.  I have been trying to catch up with WODs I missed.  Overall feel a bit run down, but I should feel good after one day off. 

Strength / Work Capacity / Stamina

A. Front Squat 5-5-5+
B. 5 RFT:
7 Squat Cleans (155)
14 KB Swings (53)

C. 5 RFT:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

A. 230 x 9
B. 8:16
C. 29:34

Work Capacity

A. Every Minute on the Minute do 3 Muscle Ups w/ 20# Vest
Continue until failure

B. 5 RFT:
15 Deadlifts (225)
20 Push Ups
25 Sit Ups

A. Completed 25 muscle ups
B. 9:58

Strength / Work Capacity

A. Front Squat 3-3-3-3-3 B. 3 rounds 4:00 AMRAP, rest 1:00 after each AMRAP Buy in: 1 Rope Climb, 15ft. Run 200m Remaining Amount of Time: 10 Air Squats 10 Push Ups A. 225, 245, 255, 265, 275 B. 9, 6+3, 4+13

Strength / Work Capacity

A. Bench 3-3-3+
B. Dynamic Back Squats 12x2 @60% 3 bands 1:00 rest bw
C. Do 1 muscle up and 5 Ring Dips x3 without coming off the rings. x4 Rounds
Rest 2:00 bw rounds
D. 3 RFT
30 Pushups
20 OHS (95)
30 KBS (Red)

A. 185 x 10

B. 195#

C. Failed set 3 round 4

D. 13:30

Benchmark of Death "Miagi"

50 Deadlift 135/95 LB
50 DB KB Swings 24/16 KG
50 Pushups
50 CL/JK 135/95 LB
50 Pullups
50 Taters 24/16 KG
50 Box Jumps 24/20"
50 Wall Climbs
50 Knee to Elbows
50 Double Unders

Time: 49:48

Work Capacity / Team Workout

Full Mission Profile:
Teams of 2:

Row 2k
5,000 pounds ground to shoulder
250 box jumps 24/20
100 kb swings 1.5 / 1 pood
50 cousins (deck squat to wall ball)20#
75 KTE
100 push ups
Run 400 forward
Run 400m backwards
250 double unders

CF Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Score: 13 + 14

Work Capacity

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

11+12+5

Strength / Work Capacity

Overhead Squat 7x10

Chase w/ 10 Strict Pull Ups

Worked to 155#, failed rep 10 @ 160#

5 Rounds of:

10 GHD Sit Ups

20 Push Ups

Then:

3 RFT

10 Hang Squat Snatches @ 95#

10 Burpees

10 C2B Pull Ups

Time: 8:19

Strength / Work Capacity

Front Squat 5-5-3-3-3

Worked to: 265 x 3

Then:
1 Min @ Each station
3 Rounds:
Squat Snatch @ 115#
Box Jump @ 24"
Push Up

Strength / Work Capacity

Then:
3 rounds for time
21 Power Snatch 95#
21 Box Jumps 26"
21 Push Ups

Time: 8:22

Strength / Work Capacity

Work up to 1rm Bear Complex
1x Bear Complex =
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
5 rounds unbroken

Worked to 155#

Then:
AMRAP 6 min.
5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 9

Then:
AMRAP 6 min.
3 Deadlifts @ 275#
6 Burpees

Rounds: 7 + 4

Then:
3 Rounds for time of:
20m Handstand Walk
10 Burpee 180s
7 KB Clean and Jerk @ 2x 53#

After three rounds immediately complete:
Knee Jump + Box Jump from 20" 24" 24" 30"

Time: 8:05

Strength / Work Capacity

Work up to heavy Clean and Jerk
Worked up to 235#

Then:
1-10 Ladder of 155# Clean and Jerk
1 round after each set of C&J:
5 Pull ups
10 Push Ups
15 Air Squats

Time: 20:20

Work Capacity

For time:
20 Wall Ball Shots @ 20#
20 Overhead Squat @ 115#
20 Lunges (10 each leg)
20 Front Squat @ 115#
20 Push Ups
20 Ab Mat Sit Ups
20 Power Cleans @ 115#
20 Pull Ups

Time: 7:11

Work Capacity / Strength / Stamina

2 Rounds for time:
20 Burpees
20 Pull Ups
20 Wall Ball
20 Double Unders
20 GHD Sit Ups

Time: 7:26

Then:
Snatch Heavy single
Worked up to: 160#

Then:
2 minute AMRAP Double unders
169 completed

Then:
Every minute on the minute for 5 minutes:
5 Unbroken Squat Cleans @ 155#

Then:
50 Ring dips
30 Push ups

Benchmark "Barbara"

5 Rounds each for time w/ 3 min. rest after each round:
20 Pull ups
30 Push Ups
40 Sit Ups
50 Squats

R1) 3:05
R2) 3:18
R3) 3:11
R4) 3:22
R5) 4:13

Strength / Team Workout

Snatch x 1 x 8 @ 90%

Clean and Jerk heavy single in 8 attempts
245# PR

Front Squat
2x3 @ 205#
2x3 @ 225#

Then:

Teams of 2 w/ one person working at a time:
200 Double Unders
50 HSPU
100 Burpees
100 Pull Ups
100 Deadlifts
50 Push Ups
200 Double Unders

Benchmark "Murph" / Endurance / Stamina

For time:
"Murph"
1 mile run
100 Pull-Ups
200 Push ups
300 Squats
1 mile run

SEALfit style

Time: 1 hour 4 minutes 4 seconds w/ 30# vest and not partitioned.

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Report

• WOD TOD: 4:30pm
• Body: No sorness, head hurts from studying
• Sleep: 8 hours
• Fish Oil: 3 teaspoons AM, 4 before bed
• Power Lung: 3x10
• Static Stretch: full body, 10 minutes
• Foam Roll: light legs

Work Capacity

21-15-9 rep rounds for time of:
Push Ups (hand release)
GHD Sit Ups
KB Swing @ 80#

Time: 6:04

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Report

• WOD TOD: 11am
• Body: Legs are tight
• Sleep: 7.5 hours
• Fish Oil: 4 teaspoons AM, 1 at lunch, 2 before bed
• Power Lung: 3x10am, 3x10pm
• Static Stretch: 10 minutes full body
• Foam Roll: 5 minutes
• MWOD: repeat