For time:
95-lb. snatches, 50 reps

6:23

Notes: Did hang power snatches. Broke up into sets of 5 for first 30 reps. Finished with 2 sets of 10. 

Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

6:24

Notes: Ran at football field on Wickersham. True 50 yard sprint as measured on the field. First time doing workout in a year, decent time, though I think my conditioning can be better. Hard to compare to Springer as I never measured distance from sideline to sideline. 

Pain Threshold
5 RDS:
200m run (1.0 incline; 8.5 - 9.0 mph on treadmill)
9 UB Hang Power Cleans @ 115lbs
6 UB Push Press @ 115lbs

*Rest 2 minutes between efforts.
*Do not set bar down between Cleans & Presses

Workout at No Excuses. Run was to mailbox at 608 Quill and back. Move up in weight next time out -- rounds were completed without much trouble. 135 pounds would be a good test.

Strength:  1) “Regional Event #4″. For time:
-250ft handstand walk
2) “Regional Even #5″ Snatch: 10 rounds – Every 90 second, complete:
-1x snatch (Work up to a max for the day)

A: Subbed Max Reps HS Shoulder Taps in 3:00 minutes -- 89 Reps
B: 140lb was best lift


Notes: Used Wrist Wraps for HS Shoulder Taps. Failed last 2x attempts at 145 pounds. Attempts were both Power Snatches -- for 135 pounds and greater should be using Squat Snatch.

7 Rounds:

Max Rep HSPU
10 Hollow Rocks+10s Hollow Hold

Fewest HSPU: 10
Most HSPU: 14
Total HSPU: 83

Workout at No Excuses. 

Super Annie
50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Sit-ups

10 Jingle Jangles between rounds.

17:48

4 Rounds Not For Time:
4 Power Cleans 205/135
4 Front Squats
4 Shoulders To Overhead

Should be heavy but manageable. Scale to a load at which you can perform four unbroken reps of each movement, understanding that the shoulder to overhead will likely be the limiter.

Used 155lbs for the workout. All reps unbroken, used push jerk for S20.

10 RDS:

3 Power Snatches @ 115lbs
6 Box Jumps @ 24"
9 V-Ups

Workout at No Excuses. 

Three Rounds:
20 V-ups
40 HS Shoulder Taps
20 OWLS @ 25lbs

5 rounds; 1:1 rest between rounds. Post slowest and fastest rounds.
5 Overhead Squats*

15 Kettlebell Swings (44lbs)
90 Single Unders
*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

Used 125lbs for OHS. Snatch from ground.
Fastest was 1:35, slowest 2:20.

Tuesday August 18th

With a 15 minute time cap:

15 hang cleans @ 110lbs
12 hang cleans @ 130lbs
9 hang cleans @ 150lbs
6 hang cleans @ 165lbs
3 hang cleans @ 180lbs

Failed at 180lbs. I've got nothing left for the 100% lift on these workouts.

A: 5 rounds of:
3 snatches @ 95lbs
10 evil wheels

B: Isabel
30 snatches for time @ 95lbs

2:38

A: 6 Rounds:
3 Hang Cleans @ 75% of 1RM
5-10-5 Shuttle Runs
*Rest :90 seconds between sets.


Use 145lbs for hang cleans.


B: Core Cashout
V-ups 3X12
Arch Rocks 3X12

EMOM 16:

Minute A: 8 box jumps 20"
Minute B: 10 ball slams 25lbs
Minute C: 12 hollow rocks

Workout done at No Excuses. Box jumps should be increased to 24" next time out.

BB Cycling
Alternating EMOM for 14:00-
Even: 3 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Snatch and add load with each set
Odd: 100 Jump Ropes


Note: Best lift was 135 pounds (2) reps.

Snatch 1-1-1-1-1 at 70-85%
Hit five singles between 70 and 85%.
_____________________
With a continuously running clock:
0:00: 20 Thrusters
2:00: 25 Kettlebell Swings
4:00: 30 Sit-Ups
6:00: 20 Thrusters
8:00: 25 Kettlebell Swings
10:00: 30 Sit-Ups
12:00: 20 Thrusters
14:00: 25 Kettlebell Swings
16:00: 30 Sit-Ups 


Note: Used 45lb bar for thrusters, 44lb KB for swings and anchored sit-ups. Best snatch was 120lbs.

7RDS:
75-pound Thrusters, 5 reps
75-pound Hang Cleans, 7 reps
75-pound SDHP, 9 reps

A: Four Rounds:

500m Row

10 OHS @ 95lbs

B: Core Cashout

Evil Wheels 3X8 

Hollow Hold+Arch Hold 3X20s+20s

For Time: (15) Minute Cap:
15 Snatches @ 60%
12 Snatches @ 70%
9 Snatches @ 80%
6 Snatches @ 90%
3 Snatches @ 100%


Based off 140-pound snatch. Hit (1) snatch at 140lbs before time cap.

J.J. - 25 minute cap  
1-10 Squat Cleans
10-1 Handstand PushUps (Strict)

At RX (185# Squat Cleans and Paralette HSPUS) this is brutal so scale as needed. Subbed 115lb HSC and HSPU (head to blue yoga block).

24:41

Workout outside at No Excuses.

A: 4X5 TNG Power Snatches -- work to a near 5RM, 90 seconds rest between sets.
B: ME UB Snatches @ 80% of best set from above.


A: 115 pounds was best set. Failed at 125 pounds.
B: (14) reps at 100lbs. Note this is 80% of 125 pounds.

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill

8 Ball Slams @ 25lbs

16 Push Ups

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 ball slams and 16 pushups. Rest 1 minute and repeat...

21 Power Cleans
40 HS Shoulder Taps
21 OHS
15 Power Cleans
40 HS Shoulder Taps
15 OHS
9 Power Cleans
40 HS Shoulder Taps
9 OHS


Note: Used 95lbs, as Rx'd is 135lbs. Workout at new house in Oxford.

CFG Open WOD 14.1

10-minute AMRAP:
30 double-unders (3:1 Singles)
15 power snatches, 75 lb

220 Reps; (4) Full + (10) Snatches

Was not feeling well - coming off three days of being sick but a great effort nonetheless