5 Sets:
10 Deadlifts
10 Box Jumps @ 30"
Rest 3:00
*Deadlift touch and go for speed and maximal weight
*Box Jumps touch and go for speed
1) 275
2) 295
3) 315
4) 325
5) 335
Rest 5:00
AMRAP 7:00
7 Toes to Bar
21 Double Unders
Rounds: 9+3
Tuesday
Monday
Work Capacity
Every minute on the minute for 10:00 complete:
5 Squat Clean Thrusters @ 135#
Rest 3:00
Every minute on the minute for 5:00 complete:
10 Chest to Bar Pull Ups
Rest 1:00
Every minute on the minute for 3:00 complete:
25 Sit Ups (hands on temples, feet anchored)
5 Squat Clean Thrusters @ 135#
Rest 3:00
Every minute on the minute for 5:00 complete:
10 Chest to Bar Pull Ups
Rest 1:00
Every minute on the minute for 3:00 complete:
25 Sit Ups (hands on temples, feet anchored)
Sunday
Strength / Stamina
A. Shoulder Press 5-5-5-5
Loads: 125-135-145(F)-140
B. For time:
30 HSPU
15 Muscle Ups
30 HSPU
Time: ?
Loads: 125-135-145(F)-140
B. For time:
30 HSPU
15 Muscle Ups
30 HSPU
Time: ?
Saturday
Friday
Work Capacity
21-15-9
315lb. dead lift
30" Box Jump
Time: 10:24
Rest 6 hours then:
For time:
100 Pull Ups
100 KB Swings (53lb.)
100 Double Unders
100 Overhead Squats (95lb.)
Time: 23:02
315lb. dead lift
30" Box Jump
Time: 10:24
Rest 6 hours then:
For time:
100 Pull Ups
100 KB Swings (53lb.)
100 Double Unders
100 Overhead Squats (95lb.)
Time: 23:02
Thursday
Wednesday
Strength / Work Capacity
A. Work up to heavy Clean and Jerk
Worked to 255#
B. 6 Rounds of:
In 3 minutes complete a 400m run and then with the remaining time complete
AMRAP 3 Squat Clean Thruster (135) 10 Box jumps (24).
Rest 2 minutes. Score is max reps.
Reps: 164
Worked to 255#
B. 6 Rounds of:
In 3 minutes complete a 400m run and then with the remaining time complete
AMRAP 3 Squat Clean Thruster (135) 10 Box jumps (24).
Rest 2 minutes. Score is max reps.
Reps: 164
Tuesday
Strength / Work Capacity
A1. Deadlift 3-3-3-3-3
Rest :30
A2. AMRAP HSPU
Rest 2:00
heaviest load: 395#
most HSPU: 15
B. 3 RFT:
10 Deadlifts @ 225#
Prowler Suicide @ 100#
5 Muscle Ups
Time: 15:20
Rest :30
A2. AMRAP HSPU
Rest 2:00
heaviest load: 395#
most HSPU: 15
B. 3 RFT:
10 Deadlifts @ 225#
Prowler Suicide @ 100#
5 Muscle Ups
Time: 15:20
Monday
Work Capacity
For time:
30 Back Squats @ 165
200 Double Unders
Time: 4:19
Rest 8:00 then:
3 RFT:
10 Burpees
15 Pull Ups
35 Double Unders
(all sets must be unbroken)
Time: 3:19
30 Back Squats @ 165
200 Double Unders
Time: 4:19
Rest 8:00 then:
3 RFT:
10 Burpees
15 Pull Ups
35 Double Unders
(all sets must be unbroken)
Time: 3:19
Sunday
Saturday
Competition: NLI
Event #1
"Kanadian Killer"
1k Run
20 C2B Pull Ups
30 1 arm KB Clean and Jerk @ 70#
20 C2B Pull Ups
1k Run
Time: 9:18
1st place overall in this event
Event #2
4:00 to establish 1rm Overhead Squat
rest 2:00
4:00 AMRAP
Squat Cleans @ 95#
OHS: 225#
SQT Cleans: 45 reps
Floater:
200m Sandbag Carry @ 90#
rest 2:00
3 Rounds of:
10 Step Ups w/ sandbag
10 Push Ups (elevated)
10 Deadlifts @ 245#
"Kanadian Killer"
1k Run
20 C2B Pull Ups
30 1 arm KB Clean and Jerk @ 70#
20 C2B Pull Ups
1k Run
Time: 9:18
1st place overall in this event
Event #2
4:00 to establish 1rm Overhead Squat
rest 2:00
4:00 AMRAP
Squat Cleans @ 95#
OHS: 225#
SQT Cleans: 45 reps
Floater:
200m Sandbag Carry @ 90#
rest 2:00
3 Rounds of:
10 Step Ups w/ sandbag
10 Push Ups (elevated)
10 Deadlifts @ 245#
Friday
Thursday
Wednesday
Tuesday
Monday
Strength / Benchmark "Jackie"
Thruster 3-3-3-3-3
"Jackie"
1k Row
50 Thrusters @ 45#
30 Pull Ups
Time: 7:15
"Jackie"
1k Row
50 Thrusters @ 45#
30 Pull Ups
Time: 7:15
Saturday
CF Games Open 11.5
AMRAP 20:00
5 Power Cleans, 145#
10 Toes to Bar
15 Wall Ball shots, 20#
11+1 completed
5 Power Cleans, 145#
10 Toes to Bar
15 Wall Ball shots, 20#
11+1 completed
Friday
Thursday
Benchmark "Wittman"
Seven rounds of:
- 1.5 pood Kettlebell swing, 15 reps
- 95 pound Power clean, 15 reps
- 15 Box jumps, 24" box
Wednesday
CF Games Open 11.5
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
9+15
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
9+15
Tuesday
Work Capacity / Stamina
A. 7 RFT:
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU
14:09
Rest 10:00
B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed
Rest 5:00
C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU
14:09
Rest 10:00
B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed
Rest 5:00
C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed
Monday
Sunday
Saturday
CF Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
1 round + 24 reps
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
1 round + 24 reps
Friday
Thursday
Wednesday
CF Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
1 round + 3 Burpees
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
1 round + 3 Burpees
Tuesday
Strength / Work Capacity / Stamina
A. Deadlift 3-3-3-3
A2. Handstand pushups amrap strict
B. 5 RFT
5 deadlift (275)
10 Burpees
C. AMRAP in 10 min.
5 Toes to Bar
5 ring dips
30 double unders
A. 375 - 385 - 405 - 405 x 2
A2. 6 - 16 - 13 - 11
B. 3:15
C. 10 + 5
A2. Handstand pushups amrap strict
B. 5 RFT
5 deadlift (275)
10 Burpees
C. AMRAP in 10 min.
5 Toes to Bar
5 ring dips
30 double unders
A. 375 - 385 - 405 - 405 x 2
A2. 6 - 16 - 13 - 11
B. 3:15
C. 10 + 5
Monday
Strength / Work Capacity
A. Back Squat w/ bands 10x3
Used red and blue bands w/ 2 knots each.
225# x 2
Rest as needed
B1. 40 unbroken wallballs x4
Rest 3:00
B2. 30 unbroken pullups x4 (subbed burpees)
Rest 3:00
Total time including rest: 33:30
Used red and blue bands w/ 2 knots each.
225# x 2
Rest as needed
B1. 40 unbroken wallballs x4
Rest 3:00
B2. 30 unbroken pullups x4 (subbed burpees)
Rest 3:00
Total time including rest: 33:30
Sunday
Work Capacity
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Time: 9:49
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Time: 9:49
Saturday
Tuesday
Strength / Work Capacity
A. Push Press 4-4-4-4
175-180-185-190
B. 3 Rounds of
15x Ring Dips
10x Power Clean and Jerk (135)
4:38
Rest 10:00
C. 3 Rounds of
350m Row
25 Wallball (20)
10 Burpees
11:32
175-180-185-190
B. 3 Rounds of
15x Ring Dips
10x Power Clean and Jerk (135)
4:38
Rest 10:00
C. 3 Rounds of
350m Row
25 Wallball (20)
10 Burpees
11:32
Sunday
Saturday
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
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Score: 13 + 14
Friday
Thursday
Strength / Benchmark "Abbate"
Build to 1RM Clean and Jerk
Worked to 255# (PR)
"Abbate"
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Time: 28:?
Wednesday
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
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
11+12+5
Tuesday
Strength / Work Capacity
A. Shoulder Press 3-3-3-3
Rest 5:00
B. 3 sets:
AMRAP Shoulder to Overhead @ 135#
Rest 3:00
Score by total reps for all three sets
C. For Time:
70 Burpees
60 Sit Ups
50 KB Swing (blue)
40 Pull Ups
30 HSPU
A. 135 - 140 - 145 - 150
B. 16 - 14 - 15 = (45)
C. 15:52 rx
Rest 5:00
B. 3 sets:
AMRAP Shoulder to Overhead @ 135#
Rest 3:00
Score by total reps for all three sets
C. For Time:
70 Burpees
60 Sit Ups
50 KB Swing (blue)
40 Pull Ups
30 HSPU
A. 135 - 140 - 145 - 150
B. 16 - 14 - 15 = (45)
C. 15:52 rx
Monday
Strength / Work Capacity
A1. Front Squat 3-3-3-3
Rest :30
A2. AMRAP C2B Pull Up w/20# Vest
Rest 2:00
FS = 245 - 255 - 260 - 265
PU = 16 - 13 - 11 - 10
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Time: 19:12
Rest :30
A2. AMRAP C2B Pull Up w/20# Vest
Rest 2:00
FS = 245 - 255 - 260 - 265
PU = 16 - 13 - 11 - 10
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Time: 19:12
Strength
A1) Overhead Squat 3-3-3-3
Rest :30
A2) AMRAP L - Pull Up
Rest 2:00
OHS: 175 - 185 - 200 - 215 x 2
LPU: 14 - 10 - 9 - 10
Rest 5:00
3 sets:
B1) AMRAP Back Squat @ 205#
Rest 1:00
B2) AMRAP Strict Pull Up
Rest 3:00
R1) 24 - 10
R2) 20 - 10
R3) 16 - 9
Rest :30
A2) AMRAP L - Pull Up
Rest 2:00
OHS: 175 - 185 - 200 - 215 x 2
LPU: 14 - 10 - 9 - 10
Rest 5:00
3 sets:
B1) AMRAP Back Squat @ 205#
Rest 1:00
B2) AMRAP Strict Pull Up
Rest 3:00
R1) 24 - 10
R2) 20 - 10
R3) 16 - 9
Sunday
Saturday
Competition
Competed at the SoCal Elite @ CF South County
Place 3rd at the venue. Unknown overall in the SoCal Region
CF Games Open 11.1
AMRAP 10:00
30 Double Unders
15 Ground to Overhead @ 75#
Rounds: 7 + 30 + 7
Place 3rd at the venue. Unknown overall in the SoCal Region
CF Games Open 11.1
AMRAP 10:00
30 Double Unders
15 Ground to Overhead @ 75#
Rounds: 7 + 30 + 7
Friday
Thursday
Wednesday
Work Capacity / Strength / Stamina
AMRAP 10:00 (Sectional WoD #1)
30 Double Unders
15 Power Snatches @ 75#
Rounds: 7 + 30 + 9
Rest 3 hours then:
A1) Back Squat 5-5-5-5
Rest :30
A2) Bar Dip 5-5-5-5
Rest 2:00
Worked to: 270# Back Squat - Failed @ 285# Rep 5
Worked to: 68#
C) 5 Rounds of: 1:00 Work 1:00 Rest:
Wall Ball @ 30#
Push Jerk @ 135#
Reps: 148
30 Double Unders
15 Power Snatches @ 75#
Rounds: 7 + 30 + 9
Rest 3 hours then:
A1) Back Squat 5-5-5-5
Rest :30
A2) Bar Dip 5-5-5-5
Rest 2:00
Worked to: 270# Back Squat - Failed @ 285# Rep 5
Worked to: 68#
C) 5 Rounds of: 1:00 Work 1:00 Rest:
Wall Ball @ 30#
Push Jerk @ 135#
Reps: 148
Tuesday
Stamina / Strength / Work Capacity
3 RFT:
10 Deadlifts @ 275#
10 Overhead Squats @ 115#
Time: 5:30
Rest 7 hours
A) Split Jerk 1-1-1
Worked to: 240#
B1) Front Squat 7-7-7
rest :10
B2) 3 Strict C2B Pull Ups, 4 Strict Pull Ups, 5 Kipping C2B Pull Ups
FS: 230#
Then:
4 RFT:
6 Unbroken HSPU
15 Unbroken KB Swing @ 70#
35 Unbroken Double Unders
Time: 5:57
10 Deadlifts @ 275#
10 Overhead Squats @ 115#
Time: 5:30
Rest 7 hours
A) Split Jerk 1-1-1
Worked to: 240#
B1) Front Squat 7-7-7
rest :10
B2) 3 Strict C2B Pull Ups, 4 Strict Pull Ups, 5 Kipping C2B Pull Ups
FS: 230#
Then:
4 RFT:
6 Unbroken HSPU
15 Unbroken KB Swing @ 70#
35 Unbroken Double Unders
Time: 5:57
Monday
Work Capacity
5 Clean and Jerk @ 185#
50 Double Unders
5 C&J
40 Double Unders
5 C&J
30 Double Unders
5 C&J
20 Double Unders
5 C&J
10 Double Unders
Time: 7:29
50 Double Unders
5 C&J
40 Double Unders
5 C&J
30 Double Unders
5 C&J
20 Double Unders
5 C&J
10 Double Unders
Time: 7:29
Sunday
Saturday
Friday
Work Capacity / Strength / Stamina
5 Rounds for time of:
5 Muscle Ups
10 Power Cleans @ 135#
200m Run
Time: 10:25
Rest 15:00
Then:
AMRAP 12:00
3 Bench Press @ 185#
5 Back Squats @ 225#
Rounds: 10
Rest 3 hours then:
5 Rounds for time of:
10 Overhead Squats @ 155#
:20 L-Sit
15 Chest to Bar Pull Ups
Time: 19:35
5 Muscle Ups
10 Power Cleans @ 135#
200m Run
Time: 10:25
Rest 15:00
Then:
AMRAP 12:00
3 Bench Press @ 185#
5 Back Squats @ 225#
Rounds: 10
Rest 3 hours then:
5 Rounds for time of:
10 Overhead Squats @ 155#
:20 L-Sit
15 Chest to Bar Pull Ups
Time: 19:35
Thursday
Wednesday
Work Capacity / Stamina
For time:
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions
Then:
21-15-9
OHS @ 95#
SDHP @ 95#
Time: 4:21
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions
Then:
21-15-9
OHS @ 95#
SDHP @ 95#
Time: 4:21
Tuesday
Benchmark "Fran" / Work Capacity
"Fran"
21-15-9
95lb. Thruster
Pull Ups
Time: 2:25 (PR)
Rest 15:00
21-15-9
95lb. Thruster
Pull Ups
Time: 2:25 (PR)
Rest 15:00
PART 1 (for time):
50 Wallballs (20#/14#) plus
3 ROUNDS:
30 Double Unders;
15 Toes to Bar;
10 Front Squats (135#/95#)
PLUS (IMMEDIATELY FOLLOWING)
PART 2 (max weight):
1 Rep Max Clean (3 MINUTE TIME LIMIT)
Part 1: 10:33
Part 2: 235#
Notes: I was fried after fran. I was exhausted after 10 wall balls...
Monday
Sunday
Strength / Stamina / Work Capacity
15:00 to work to a Heavy Power Snatch
Worked to 170#
1-10 Ladder of Deadlift @ 245#
After each set of DL perform:
5 Muscle Ups
7 Burpees
10 Toes through Rings
Time: 32:04
Rest 5 Hours then:
3 RFT:
Run 400m
15 Squat Snatches @ 75#
9 HSPU
Time: 15:24
Worked to 170#
1-10 Ladder of Deadlift @ 245#
After each set of DL perform:
5 Muscle Ups
7 Burpees
10 Toes through Rings
Time: 32:04
Rest 5 Hours then:
3 RFT:
Run 400m
15 Squat Snatches @ 75#
9 HSPU
Time: 15:24
Saturday
Strength
Front Squat 5-5-5
Rest :30
AMRAP Strict Pull Ups w/30# Vest
Rest :30
Shoulder Press 3-3-3
FS: 230 - 235 - 240
PU: 8-7-7
Press: 140-140 (fail rep 3) - 135
Friday
Work Capacity
For time:
21 Thrusters @ 95#
21 C2B Pull Ups
10 Clean and Jerk @ 135#
15 Thrusters
15 C2B Pull Ups
10 Clean and Jerk @ 135#
9 Thrusters
9 C2B Pull Ups
10 Clean and Jerk
Time: 9:14
21 Thrusters @ 95#
21 C2B Pull Ups
10 Clean and Jerk @ 135#
15 Thrusters
15 C2B Pull Ups
10 Clean and Jerk @ 135#
9 Thrusters
9 C2B Pull Ups
10 Clean and Jerk
Time: 9:14
Thursday
Wednesday
Strength / Work Capacity
Back Squat 5-4-3-2
Worked to 300# x 2 reps
Then:
20 Push Press 45#
50 Double Unders
50m Sprint
20 Burpees
50 Air Squats
Sprint
50 Air Squats
20 Burpees
Sprint
50 Double Unders
20 Push Press 45#
Time: ?
Worked to 300# x 2 reps
Then:
20 Push Press 45#
50 Double Unders
50m Sprint
20 Burpees
50 Air Squats
Sprint
50 Air Squats
20 Burpees
Sprint
50 Double Unders
20 Push Press 45#
Time: ?
Tuesday
Monday
Sunday
SWFT Competition
El Paso, TX
Feb. 26-27, 2011.
I finished 10th overall in the Men's FireBreather division. I did well overall. I am disapointed with my finish in the first workout. I know I could have been placed higher had I trained better for the event. I learned about many weaknesses I must address. Great trip. Vids and pics coming soon.
Feb. 26-27, 2011.
I finished 10th overall in the Men's FireBreather division. I did well overall. I am disapointed with my finish in the first workout. I know I could have been placed higher had I trained better for the event. I learned about many weaknesses I must address. Great trip. Vids and pics coming soon.
Day 1
W.O.D. #1
Perform the following for time:
Run 1 Mile
50m sled drag forward
50m sled drag backward
50m sled drag forward
50m sled drag backward
1000m row
W.O.D. #2-3
In 5 min find your 1 rep max on the Snatch
Snatch Event: 195# PRThen, rest 5 min
Perform for time:
135#/95# Squat Snatch x 5
5 rounds of cindy
Squat snatch x 5
50 double unders
Squat snatch x 5
30 pistols (15 each leg alternating)
Time: 7:48
Day 2
W.O.D. #4
AMRAP in 10 min of:
5 Pull ups
5 ring dips
15 sit ups
*All performed with a 20lb vest (women no vest)
8 Rounds + 19 reps completed
W.O.D. #5 (Finals)
AMRAP in 6 min of:
155#/115# hang power cleans x 6
Burpees x 3
9 Rounds + 1 rep completed
-2 min rest-
Tabata mash up:
155#/115# Deadlifts
box jumps
Score of 27
-4 min rest-
3 RFT
155#/115# squat cleans x 10
Handstand push ups x 5
Time: 7:33Friday
Thursday
Wednesday
Strength / Work Capacity
Work up to a heavy Snatch
Worked up to: 175#
Then: Team Workout
2 athletes, 1 working at a time.
30 Muscle Ups
50 Pistols
80 KB Swings @ 53#
100 Burpees
200 Double Unders
50 HSPU
200m OH Walking Lunge
Worked up to: 175#
Then: Team Workout
2 athletes, 1 working at a time.
30 Muscle Ups
50 Pistols
80 KB Swings @ 53#
100 Burpees
200 Double Unders
50 HSPU
200m OH Walking Lunge
Tuesday
Strength / Work Capacity
7x1 Snatch Balance + OHS
Worked to: 205#
Then:
AMRAP 4:00
3 Muscle Ups
5 Ground to Shoulder @ 185#
Rounds: 3 +3 MU
Worked to: 205#
Then:
AMRAP 4:00
3 Muscle Ups
5 Ground to Shoulder @ 185#
Rounds: 3 +3 MU
Monday
Sunday
Saturday
Friday
Thursday
Wednesday
Work Capacity
12-9-6-3 Rep rounds for time of:
Chest to Bar Pull Up
Front Squat @ 135#
HSPU
4:47
Then:
AMRAP 12:00
10 Push Jerks @ 115#
20 Box Jumps @ 24"
30 Double Unders
Rounds: 7 + 5
Chest to Bar Pull Up
Front Squat @ 135#
HSPU
4:47
Then:
AMRAP 12:00
10 Push Jerks @ 115#
20 Box Jumps @ 24"
30 Double Unders
Rounds: 7 + 5
Tuesday
Strength / Work Capacity
Box Squat 5-5-5-5-5
Weighted Chin Up 5-5-5-5-5
Worked to: 260# on Box Squat / Worked to: 60# weighted chin up
10-1 Ladder Unbroken Hang Squat Cleans @ 135#
Rest 5:00
10-1 Ladder Unbroken Pull Ups w/30# Vest
Weighted Chin Up 5-5-5-5-5
Worked to: 260# on Box Squat / Worked to: 60# weighted chin up
10-1 Ladder Unbroken Hang Squat Cleans @ 135#
Rest 5:00
10-1 Ladder Unbroken Pull Ups w/30# Vest
Monday
Saturday
Stamina
5 Rounds for time of:
15 Deadlifts @ 225#
25 Burpee Wall Balls @ 20#
50 Double Unders
Time: 27:39
15 Deadlifts @ 225#
25 Burpee Wall Balls @ 20#
50 Double Unders
Time: 27:39
Friday
Thursday
Work Capacity
3 sets:
12 thrusters – 115#
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 Power Snatch -115#
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 c-b pullups
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min
12 thrusters – 115#
Row 90 sec @ +20 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 Power Snatch -115#
Row 60 sec @ +15 sec of your best 500 m sprint
rest 2 min
+
3 sets;
12 c-b pullups
Row 30 sec @ + 10 sec of your best 500 m sprint
rest 2 min
Wednesday
Strength / Work Capacity / Stamina
4 Rounds for time of:
155# Power Clean x 10
50 Double Unders
400m Run
Time: 15:21
Rest :30
Deadlift 5-5-5-20
Worked to 135# on Shoulder press (failed rep 5 last set)
Set of 20 failed @ 95# on rep 12
Worked to 380# on the Deadlift
Set of 20 failed rep 16
Then:
Team Workout
100 Reps at each station total
Finish each station before moving on
Ring Dip
Box Jump @ 30"
Planche Push Up
KB Swing @ 70#
12:59
Tuesday
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
Monday
Sunday
Benchmark "Whitten"
"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Saturday
Friday
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
Worked to: 265 x 3
Then:
1 Min @ Each station
3 Rounds:
Squat Snatch @ 115#
Box Jump @ 24"
Push Up
Thursday
Strength / Benchmark "Grace"
Work up to 1RM Clean and Jerk
Worked up to: 250# PR
WOD:
"Grace"
30 Clean and Jerks @ 135# for time
Time: 2:35 PR
Worked up to: 250# PR
WOD:
"Grace"
30 Clean and Jerks @ 135# for time
Time: 2:35 PR
Tuesday
Work Capacity
For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups
Time: 11:40
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups
Time: 11:40
Sunday
Saturday
Friday
Thursday
Wednesday
Tuesday
Monday
Sunday
Competition: OC Throwdown
Day 1 - Saturday January 15, 2011. 3 Events
WOD 1 – “Smoking Gun”
7 Rounds:
-4 Burpee Deadlift (Men’s Elite155/ Men’s Int/M.135, Women’s Elite 100/ Women’s Int/M.70)
-3 Burpee Power Clean
-2 Burpee Squat Clean
-1 Burpee Squat Clean and Jerk
Cutoff: 15:00
(Notes: Chest must touch bar on each burpee rep. See demo video)
Time: 8:27
WOD 2 – “Rockafella”
330m Run
Then 3 Rounds of:
20x KB swing (70#, 53/ 44#, 35)
20x Pullup
Then 330m Run
Cutoff: 13:00
Elite Men chest to bar, otherwise DNF.
Men’s Intermediate, Men’s Masters and Women Elite do 20x chin over.
Women Intermediate and women’s masters do 12x chin over.
Time: 8:53
FLOATER- “Murder”
2 Rounds of:
Push sled to 40’ line. Push back to start. Push sled to 80’ line. Push sled back to start.
Rest: :60 after first round and repeat. Score is total time including the rest time.
Cutoff 4:00
Time: 2:31
Day 2 - 3 Events, January 16th 2011
WOD 3- “Chippa”
50 wallballs
40 pullups
30 Ring Dips
20 Power Snatch (115/95, 75/55)
10 Burpees
20 Shoulder-Overhead (115/95, 75/55)
30 KBS
40 Box Jumps
50 Double Unders
Cutoff: 17:00
Time: 13:37
(Men’s wallballs are 20# and go to 10’. Women’s wallballs are 14# and go to 8’. Ring dips are bicep to top of ring. KBS are 70# for elite men, 53# for Int/Masters men, 35# for all women. Box jumps are 24” for all men and 20” for all women.)
FLOATER- “Lil Ese”
5 Rounds of:
Ground to Overhead 2x (200/165, 115/80)
Double Unders (50-40-30-20-10)
Cutoff: 7:00
Time: 3:26
Final Event:
For time:
30 Thrusters @ 145#
400m Run
Time: 4:37
Finished 12th overall in Men's Elite
Tuesday
Work Capacity
"W.T.F"
3 Rounds for time of:
7 Burpees (1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#
Time: 5:19
3 Rounds for time of:
7 Burpees (1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#
Time: 5:19
Wednesday
Tuesday
Work Capacity
Mainsite WOD:
3 Rounds for time:
400m Run
30 Overhead Squats
21 Pull Ups
Time: 14:?
Notes: I was absolutely before and after this WOD. I am in dire need of a rest day
3 Rounds for time:
400m Run
30 Overhead Squats
21 Pull Ups
Time: 14:?
Notes: I was absolutely before and after this WOD. I am in dire need of a rest day
Monday
Work Capacity / Stamina
Warm Up:
A. 100 Double Unders or 5 min. Whichever comes first
Stretch
B. 3 Rounds:
10 Push Ups
10 Air Squats
10 Sit Ups
WOD:
A. "Dublata"
8 rounds @ each station of 40 sec. work 20 sec. rest:
-Wall Ball @ 20#/14# Men: 11ft. Target (over the V) Women: 9ft. Target (bottom of the V)
-Box Jump @ 30"/24"
-Ring Dip
-Sit Up (GHD)
Post Lowest reps for each interval + total for Part A.
Wall Ball: 13
Box jump: 14
Ring Dip: 13
Sit up: 10
Score: 50
B. For Time:
- 20 Shoulder to Overhead @ 165/105
- 40 Burpees
Time: 5:18
A. 100 Double Unders or 5 min. Whichever comes first
Stretch
B. 3 Rounds:
10 Push Ups
10 Air Squats
10 Sit Ups
WOD:
A. "Dublata"
8 rounds @ each station of 40 sec. work 20 sec. rest:
-Wall Ball @ 20#/14# Men: 11ft. Target (over the V) Women: 9ft. Target (bottom of the V)
-Box Jump @ 30"/24"
-Ring Dip
-Sit Up (GHD)
Post Lowest reps for each interval + total for Part A.
Wall Ball: 13
Box jump: 14
Ring Dip: 13
Sit up: 10
Score: 50
B. For Time:
- 20 Shoulder to Overhead @ 165/105
- 40 Burpees
Time: 5:18
Sunday
Strength / Work Capacity / Stamina
3x5 OHS
10 Minutes to establish a 2RM OHS
Worked to 195#, failed @ 205#
Then:
"BAMF"
5 minute window to complete
1x 500m Row
Remaining amount of time do
AMRAP Thrusters @ 135# / 95#
2 minute rest
5 minute window to complete
1x 400m run
Remaining amount of time do
AMRAP Muscle ups / Pull ups
2 minute rest
3 rounds
Reps: 108
Then:
"Unbroken 20"
7 Rounds for time of:
4 Handstand Push Ups
5 Squat Cleans @ 135#
6 Chest to Bar Pull Ups
7 KB Swings @ 53#
*each movement must be done unbroken
Time: 11:05
10 Minutes to establish a 2RM OHS
Worked to 195#, failed @ 205#
Then:
"BAMF"
5 minute window to complete
1x 500m Row
Remaining amount of time do
AMRAP Thrusters @ 135# / 95#
2 minute rest
5 minute window to complete
1x 400m run
Remaining amount of time do
AMRAP Muscle ups / Pull ups
2 minute rest
3 rounds
Reps: 108
Then:
"Unbroken 20"
7 Rounds for time of:
4 Handstand Push Ups
5 Squat Cleans @ 135#
6 Chest to Bar Pull Ups
7 KB Swings @ 53#
*each movement must be done unbroken
Time: 11:05
Saturday
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