Monday, December 31, 2012

Monday 12/31/12

For load:
Clean/Front Squat/Jerk  1 x 205,225,245,265


For load:
Every 1:00 for 10:00
1 Cluster 185,195,205,215,225,235,245,255,265


For load:
Clean 1 x 275,285,295,305

For total time: (11:00Rx)
3 rounds: (5:15)
7 Back Squat 225

14 Kettlebell Swing 70
21 Double Unders
~then~
30 Burpee Toes to Bar



Friday, December 28, 2012

Friday 12/28/12

Every 1:00 for 10:00
Odd Min: 2 Bar Muscle-up
Even Min: 4 Handstand Push-ups
(start every minute w/ 20 Double Unders)

For time: (5:26Rx)
21-15-9
Kettlebell Swing 70lbs
Pull-up

For time: (9:03.2)
2000m Row
(forearms were smoked)



Thursday, December 27, 2012

Thursday 12/27/12

For load:
Snatch 2 x 205,215,225,225

For load:
Clean/Front Squat/Jerk 1 x 225,245,265,275,275

For load:
Front Squat 3 x 275,275,275,275,275


Tuesday, December 25, 2012

Tuesday 12/25/12

3 rounds for time:
800m Run
Rest 2:00

-This turned into more of a chance to loosen up.  Legs and back are smoked.

Monday, December 24, 2012

Monday 12/24/12

For load:
Back Squat 5 x 225,275,315  3x365 2x365 1x365

For load :
Press 5 x 95,115,135  3x185 2x185 1x185

For time: (4:41)
21-15-9 
Toes to Bar
Double Unders

For time: (2:55)
21-15-9
Push-up
Double Unders


Saturday, December 22, 2012

Saturday 12/22/12

Every 1:00 for 10:00
Clean 185,195,205,215,225,235,245,255,265,275


AMRAP 7:00 (5Rx)
2 Squat Clean & Jerk 225
2 Bar Muscle-ups


For time: (4:55Rx)
10m Farmers Walk 410
50 Double Unders
10m Farmers Walk 410
40 Double Unders
10m Farmers Walk 410
30 Double Unders
10m Farmers Walk 410
20 Double Unders
10m Farmers Walk 410
10 Double Unders

Atlas Stone Load 44"
175,217,230,255,280,335(lap)335(lap)


Friday, December 21, 2012

Friday 12/21/12

For time: (19:36.7)
5000m Row


Thursday, December 20, 2012

Competitions Since September

September 1st 2012
East Valley Open II
Weightlifting Meet
1st Place 105kg (116/150/266)


October 6th 2012
Barbells for Boobs
We rainsed $7,659.90


October 13th 2012
A Wod to Remember
Strongman Comp
3rd Place Strongman


October 20th 2012
SICest of the Southwest
Head Judge


October 27th 2012
Honey Badger Invitational
Weightlifting Meet
Coach


November 11th 2012
American Masters
Weightlifting Meet
1st Place 105kg (121/147/268)
Best Lifter Men 35-39


November 17th 2012
Furious 5 Team Comp
Partner w/ Seth Trout


December 1st 2012
American Open Weightlifting Championships
Coach


December 8th 2012
Kong Fest
4th Place (255 Snatch/3:20 King Kong/2:49 Strongman Medley)


December 15th 2012
Flagstaff Affiliate Competition
21st Place Men's Rx

Thursday 12/20/12

For load:
Weighted Pull-up 3 x 45,55,65

Skill Work:
Bar Muscle-up 1-1-1-1-1


For time: (9:59Rx)
5-4-3-2-1

Push Press 225
Weighted Dip 90
Bench Press 225


Skill Work:
Bar Muscle-up 1-1-1-1-1

Every 1:00 for 10:00
20 Double unders (unbroken)
5 Toes to Bar



Wednesday, December 19, 2012

Wednesday 12/19/12

30:00 for distance: (4228m)
Row 1:00
Rest 1:00


Sunday, December 16, 2012

Saturday 12/15/12

Wod 1 
AMRAP :30
Ring Dips


(rest 1:00)


AMRAP 8:00
Odd Min: Pistols
Even Min: Handstand Push-ups
(each min starts with 50m shuttle run)


Wod 2
AMRAP 1:00
Bar Facing Burpees

(no rest)

AMRAP 6:00
6 deadlift 165/115

6 hang cleans
6 shoulder to overhead


Wod 3
10:00 to complete each workout:

21-15-9

Back Squat 185/115
Kettlebell Swing 53/35


21-15-9
Overhead Squat 135/95
Double Unders (double reps)


21-15-9
Wall balls 20/14
T2B


Floater wod
4:00 amrap
shoulder atlas stone 140#
(every min 1 trip up n down of flying pullups)


 

Thursday, December 13, 2012

Thursday 12/13/12

For time:
500m Row (1:43.1)
2:00 Rest

500m Row (1:42.6)
2:00 Rest

500m Row (1:43.4)
2:00 Rest

500m Row (1:46.3)
2:00 Rest

500m Row (1:47.0)


Tuesday, December 11, 2012

Tuesday 12/11/12

For time: (23:58)
1 Rope Climb
5 Clusters 185lbs
2 Rope Climbs
4 Clusters 195lbs
3 Rope Climbs
3 Clusters 205lbs
4 Rope Climbs
2 Clusters 215lbs
1 Rope Climb
1 Cluster 225lbs

(Struggling with Rope Climbs)

AMRAP 7:00 (5rds)
3 Atlas Stone Over Shoulder 145lbs
5 Bench Press 225lbs


3 rounds for time: (7:30)
20 Wall Ball Shots 20lbs
50 Double Unders



Monday, December 10, 2012

Saturday 12/8/12

Kong Fest (4th Place Overall)

Snatch Ladder on the Minute (5th Place)

175,185,195,205,215,225,235,245,255

King Kong (5th Place)
3 rounds for time: (3:20Rx)

1 Deadlift 455lbs
2 Muscle-ups
3 Squat Cleans 250lbs
4 Handstand Push-ups

Strongman Medley (9th Place)
1. Load 5 Stones:
175lbs/60" 185/56" 217lbs/52" 230lbs/48" 255lbs/44"

2. Husafell Stone
60' with 185lbs

3. Farmers Walk:
60' with 410lbs (205lbs each hand)

4. Wall Climb
3 Climbs with 70lbs Sandbag

Tuesday, December 4, 2012

Tuesday 12/4/12

For time:
500m Row (1:46.1 Damper at 6)

rest 2:00
500m Row (1:45.9 Damper at 8)

rest 2:00
500m Row (1:45.1 Damper at 10)
rest 2:00
500m Row (1:43.7 Damper at 8)
rest 2:00
500m Row (1:43.4 Damper at 6)








Monday, December 3, 2012

Monday 12/3/12

Morning Session:
Every 1:00 for 10:00
1 Snatch
135,145,155,165,175,185,195,205,215,225


Every 1:00 for 10:00
Odd Min: 3 Squat Cleans 225
Even Min: 5 Handstand Push-ups


Every 1:00 for 10:00
Odd Min: 2 Muscle-ups
Even Min: 30 Double Unders



Afternoon Session:

Atlas Stone Load:
175/60" 185/56" 217/52" 230/48" 255/44"

175/60" 185/56" 217/52" 230/48" 255/44"

Husafell Stone Carry:
185lbs/80'


Farmers Walk:
410lbs/80'


Wall Climb
5 x 70lbs Sandbag