Every Minute on the Minute, for 12 minutes:
6 Deadlifts -- 115lbs
2 Push Jerks

Workout at No Excuses. Used lighter load as I just wanted to work up a sweat. As prescribed is 155/105. 

EMOM 10:

(2) TNG Power Clean & Jerks -- Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete remainder of the 10:00 at that weight.

Worked up to 175# -- hit 'em all!!

Snatch EMOM

(6) Reps on the minute for (5) minutes - 95# Rest (2) Mins
(4) Reps on the minute for (5) minutes - 115# Rest (2) Mins
(3) Reps on the minute for (5) minutes - 125# Rest (2) Mins
(2) Reps on the minute for (5) minutes - 135# Rest (2) Mins

Hit all reps through 125#. Failed on all attempts at 135#. Between this morning and all the snatches in this WOD, just couldn't get the necessary speed. 

Complete 10 rounds:
3 Hang Snatches @ 115lbs
10 Evil Wheels

5 RNFT:

8 handstand push-ups

8 barbell overhead step-ups

8 log roll to v-ups

*For overhead step-ups, hold a 25-pound barbell in an overhead position and step up to a 20-inch box. 

A: 3X8 Shoulder Press
Should be at or near 75%.

B: 3 RFT:
500m Row
10 One-Arm Kettlebell Thrusters Left 
10 One-Arm Kettlebell Thrusters Right

12:48 
Used 35lb KB on Thrusters. As prescribed was 53/35; next time try 45lbs.

C:  3X1:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.
Held Bender Ball overhead. Arms and legs should not make contact with the ground at any point. 

EMOM 10:
5 Squat Cleans @ 75%
5 Front Squats, same weight

Used135lbs for the workout; as Rx'd would have been 138.75lbs

21-18-15-12-9 Reps:
Calories Rowed
KB Swings @ 50lbs

Conditioning
5 rounds of:
2:00 to complete-
40 HS Shoulder Taps
ME Jump Rope with the remainder of the 2:00
1:00 Rest


Absolutely horrible WOD. Muscle fatigue set in on round #3. Took a penalty on 3&4; all other rounds as prescribed.

A: Power Snatch -- Work up to heavy single in 10:00, then:
B: 10 Rounds; Every 0:30 Seconds -- 2x Power Snatch
C: Snatch Push Press 5X5 Across. This should be close to your 1RM Snatch.

Notes: B was done with 115lbs; hit all lifts. Used 135lbs for C. 

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

135-145-155-165-170-175-180lbs

Notes: Used wrist wraps. Thought the thruster would be the limiting factor here, but pretty happy with those results. Weight must be cleaned from the ground.

21-15-9 Reps, For Time: 
Wall Balls; 15lb ball
Burpees
Rest 5 Minutes
40 Calorie Row for Time
All out efforts on each. Score time for each WOD individually.

A: 7:46
B: 2:10

EMOM 10:

2 T&G Power Cleans & Push Jerks - Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete remainder of the 10:00 at that weight.

115-125-135-145-155-155-160-160-165-165#

No misses; did not read part about going up every round. Based on 185# 1RM.

Every 4 Minutes for 5 Rounds, perform:
20 Calorie Row
10 Handstand Push-Ups


Each round should be a sprint and be complete by about the two-minute mark. The goal is unbroken handstand push-ups. Averaged 20 calories in a minute and did all of the HSPU's strict and unbroken.

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.

B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (65 lbs)
6 Burpees
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

A: 195-225-240-255-275-205lbs
B: 7:47. Took (2) penalties. Heart rate was jacked throughout.

Workout completed Sunday April 12th and never entered into CF Blog.

7 Rounds:
100 Singles
1 Snatch @ 115lbs

A.
Take 10 minutes to build to today’s heavy Clean & Jerk

B.
Every minute, on the minute, for 10 minutes (10 sets):
3 Ground to Overhead (95#)
5 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.

A: Worked up to 155lbs
B: Took (2) penalties. Snatched all reps for G2O.

Notes: Wasn't feeling it today. Body was hurting all over from the last few days, especially Sat. shoulder marathon and Mon. deadlifts. Effort just wasn't there today. 

10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds
Go heavy.
Post load and number of reps completed

Used 205lbs; (51) reps

A:
Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.

155, 165, 175, 185, 195lbs

B:
Every minute, on the minute, for 14 minutes:
Even minutes – 3 Snatch @ 95lbs
Odd minutes – 7 Handstand Push-Ups

C: Tabata - DB Overhead Hold w/10lb DB

A: "Grace"

30 Clean & Jerks, 135#

B: EMOM 10:
Even: 12 Hollow Rocks
Odd: 12 Arch Rocks

No time kept for Grace. Wanted to challenge myself, but still getting over a cold so didn't push as hard as would normally. Sets of (5) with :30 or so between each.

Snatch
105X1X5
110X1X5
120X1X5

125X1
130X1
135X1
140X1
145X1 (F)

Notes: X5 Sets are to be done on the minute. X1 Sets take as much time as needed between efforts. Hit 'em all, except 145lb at the end. Just could pull myself down under the bar and turnover.

Finished with 6X12 V-Ups holding Bender Ball.

Workout of the Day
A.
Hang Clean - Strong Turnover (Burgener Video) and work to heavy 1X Clean & Jerk
Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
For time:
Row 1000 Meters
20 Hang Power Cleans (135 lbs)
100 Double-Unders (3:1 Singles)

C: 15-12-9-6-3 Evil Wheels

BBG: Rest 2:00 exactly between A & B

A: EMOM for 5:00-
5 Power Snatches*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

B: 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

A: 75-95-110-115-125lbs
B: (13) @ 100lbs. Workout done at No Excuses.

A: Five sets of:
Deadlift x 6 Reps
Rest 2-3 Minutes

Build load over the course of five sets.

B: "Christine"
Three rounds for time of:
Row 500 Meters
12 Deadlifts (185lbs)
21 Box Jumps (20")

A: 135-185-195-205-215

B: Heart rate was elevated throughout due to being ill. Workout was done at 75-80% of normal capacity.

Row was 1:52; 1:56  & 1:54
Deadlifts broken up 6/6
Box Jumps were 11/10

A: EMOM 8:

Strict Press x 1. Suggested % are:

55-65-70-75-80-85-90-95%

Two Minutes Rest, Then:

B: E2MOM 6:

Strict Press x 1 @ 101-105%

C: 30 Strict HSPU

A: Based on 155lbs 1RM.
B: 155-160(F)-160(F)

Note: Was able to get the 160# up and locked out, but used a little body english to do so. No rep.

A: Snatch
115lbs x2x2
125lbs x1x2
135lbs x1x2

B: Snatch Pulls
145lbs x1x2
155lbs x 1x2

2014 Regional Event 6 -- Pack Scaling

30-calorie row
30 box jumps, 20 inch
30 deadlifts, 135 lb.
30 wall-ball shots, 15-lb. ball
30 dips
30 wall-ball shots, 15-lb. ball
30 deadlifts, 135 lb.
30 box jumps, 20 inch
30-calorie row

Tabata

DB Overhead Hold -- 10lbs
Jump Rope
DB Overhead Hold -- 12.5lbs
Row (Meters) -- 738m

Finish with 100 Hollow Rocks