A: Four Rounds:
4 Hang Cleans
4 Front Squats
4 S2O

Increase weight as able.

145-155-165-175
Note: Was able to get only one clean @ 175lb.

B: Four Rounds:
1 Power Snatch
2 OHS
1 Squat Snatch

Increase weight as able.

95-115-125-135lb.

A: 21-18-15-12-9-6-3 reps for time of:
double-unders (subbed 3:1 singles)
v-ups
250m Row after each round

B: 15 minutes to establish heavy push jerk

Best lift was 210lbs -- no wraps used.

BBG
5X5 T&G Power Clean & Push Jerks @ 80% of 1RM – rest 2:00\

1RM is 185; used 145 for the workout. Hit 'em all. 

The Sandwich 2015 Games Masters #6
80 Calorie Row
40 HSPU
80 Deadlifts @ 135lbs

Note: Row was approx 1250m
17:48

For Time:
50-40-30-20-10 Calories Rowed
25-20-15-10-5 Evil Wheels

21-15-9 reps of:
Thrusters, 95lbs
Calories Rowed

A: EMOM 5:
3 TNG Snatches -- work to heavy triple

95(2)-115(2)-125(1)

B: 5X3 Front Squats
Rest (2) minutes between efforts
(3) second pause at bottom of third rep

125-135-135-145-155

C: AMRAP 15:
10 Hang Snatches
25 Double Unders
20 Push Press
25 Double Unders

Use 75lb barbell and sub 3:1 singles.

(3) Full + 10 Snatches

For Time:
20 Deadlifts 95
20 Ring Push-Ups
15 Deadlifts 155
15 Ring Push-Ups
10 Deadlifts 205
10 Ring Push-Ups

Buy In:
15 Wall Ball @20lb
15 Snatches @65lb
15 Wall Ball @20lb

2013 Regional Event 4

For time:
40 Wall Balls, 20 pound ball
40 HR Pushups
40 Pistols, alternating legs
40 Power Snatches, 75 pounds barbell

100 HS Shoulder Taps
50 KB Swings
25 Wall Balls
50 KB Swings
100 HS Shoulder Taps

Workout courtesy of Outlaw Way. As prescribed 105lb thrusters, however, due to availability at hotel gym, I subbed WB. Used 35lb KB & 20lb WB due to availability.

Five Rounds:
25 Calorie Row
16 Toes To Bar
9 HSPU

A: EMOM 10:
Power Snatch @ 75%

115lbs

B: AMRAP 10:
9 SDHP @ 75lbs
12 Wall Balls @ 20lbs

Rest 0:30 between rounds.

7 Full Rounds

3RFT:
50 Walking Lunges
50 HS Shoulder Taps
150 Singles

19:43

For Time:
30 Lateral Burpees
30 Pistols
30 Lateral Burpees

Note: LB over 12" plyo box.
13:51

Rowing
9x1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.

Record total meters, best/worst split.

15:00 minutes; Damper set at (8).
3571 meters rowed
Best Split: 2:01.3
Worst Split: 2:11.5

BBG
7X1 Snatch – work to a max for the day, rest as needed

115-125-135-145(f)-135-140-145(f)

Conditioning
For time:
12 Power Cleans 115#
20 Weighted Pistols (alternating) 20lb KB
9 Power Cleans 135#
16 Weighted Pistols (alternating)
6 Power Cleans 155#
12 Weighted Pistols (alternating)

Accessory
3X15 L-Sit Crunches
3X20 DB Bicep Curls 20lb DB (alternating)
3X15 Evil Wheels

A.
 Five sets of:
 Deadlift x 6 reps
 Rest 2-3 minutes
Build load over the course of the five sets.

185-205-225-235-250lb

B.
“Christine”
Three rounds for time of:
 Row 500 Meters
 12 Deadlifts (185lb)
 21 Box Jumps (20″)

16:02
Step-ups instead of box jumps.

C.
50 Evil Wheels

1000m Row
50 Air Squats
30 HSPU

1000m Row
50 Air Aquats
30 BF Burpees

Notes: Jumped over foam roller for BFB.

A: For Time:
50 Calorie Row
40 KB Swings @ 40lb
30 Pistols (Alt.)
20 HR Push-ups

B: AMRAP 3:
MAX Hang Squat Cleans @ 135lb
AMRAP 2:
MAX Toes To Bar
AMRAP 1:
MAX BF Burpees

19 HSC
22 T2B
14 BFB (jump over foam roller)

For time:
55 handstand push-ups
55-calorie row
55 wall-ball shots
55 deadlifts
Use the same loads you used in Workout 16.4.


Note: Used women's Rx'd weight for deadlifts and wallballs (155# & 15# wall ball).


19:16

C2 Row:
8 x 250m w/ 0:45 rest

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row every piece just as you would during your 2k this weekend.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m. This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.

56.7
57.2
56.6
56.6
57.7
56.9
57.1
57.4

Held between 36 & 37 s/m and sub 1:55/500m pace for all splits.

Conditioning
70 Pistols (alternating)
50 GHD Sit-ups
30 Overhead Squats 135#
100 ft. Handstand Walk

Notes: Subbed 100 HS Shoulder Taps for HS Walk. OHS was taken from rack.

Conditioning:

7 rounds of:
10 Hang Power Snatches 75#
8 T2B
Rest 1:00 between rounds.

A: 6X; Rest as needed between efforts
10s Handstand Hold + 6 Shoulder Taps

B: Conditioning
Soul Force One (Time)
For time: 20 MIN CAP
20 Deadlifts (95)
20 Power Cleans
20 Front Squats
20 Push Jerks
20 Thrusters

*Every min stop and do 4 burpees before continuing the count.

15:01

C: Accessory
Hollow Rocks 2×30
Arch Rocks 3×20
*30 Singles between sets

For Time:
30 Calorie Row
30 Box Jumps 24" Box
30 Wall Ball Shots 15lb Ball
30 Dips
30 Wall Ball Shots
30 Box Jumps
30 Calorie Row

16:19

2015 Masters Qualifier Event #4

21-15-9 reps for time of:

Deadlifts
Box jumps
Handstand push-ups

Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box

9:21 
Used Rx'd women's weights and box.  Step-ups instead of box jumps due to pain in right knee.