Saturday, January 31, 2015

Deadlift 405x2 & Snatch Grip DL...

Deadlift - worked up to 405x2. First time over 400# in a long time. Long slow climb to 500#. 

Snatch Grip Deadlift
135# - 50 reps 


Friday, January 30, 2015

Thursday, January 29, 2015

"Dragon Tattoo"...

5 RFT
20 Push Ups
20 Pull Ups
20 Step Ups (24)
Rest 1 minute in between rounds 
19:08 Rx



Tuesday, January 27, 2015

300 reps - Chest, Back & Traps...

Pendlay Row - 135#
50 reps

Push Up
100 reps 

DB Pull Over 
25 reps @ 40#
25 reps @ 50#
50 reps

Cash Out: DB Shrugs - 75# 
100 reps 


Sunday, January 25, 2015

"Storm Warning"...

10 rounds for time:
10 Sledgehammer Swings (30)
10 Air Squats
10 Push Ups
14:27

Cash Out: 100M Overhead Slosh Pipe Walk (35)


Saturday, January 24, 2015

"Glen"...

For time:
30 Clean and Jerks (135)
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

51:28 Rx

RIP SEAL Doherty


Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Thursday, January 22, 2015

Wednesday, January 21, 2015

Strict Press & Power Cleans...

Finally got the Christmas Present my wife got me: a Klokov barbell from Again Faster. It feels amazing! 


Press:

95x5

115x5

135x5


then: 


Power Cleans 

135x50

155x15


First time doing power cleans since May! Felt great! 



Monday, January 19, 2015

800M OH Walk....

40 rounds of:

1 power snatch (95)

20M OH Walk 


800M Total Overhead. 


Next up - 1 Mile! 



Sunday, January 18, 2015

"Death By Pull Up & Push Up"...

Max reps - 45# bar
Bench Press - 85
Row - 30
Press - 22
Upright Row - 20
Triceps Extension - 20
Barbell Curl - 20

Rest 2 Minutes 

"Death By Pull Up & Push Up"
9 rounds plus 10 pull ups and 5 push ups - 55 pull ups & 50 push ups 

Cash Out: 
400M Overhead Barbell Walk - 75# - NOT for time. 

Saturday, January 17, 2015

"Crackboy"

100 Tire Flips

100 KB Snatches (35)

100 Goblet Squats (35)

100 Barbell Lunges (75)

44:35


Cash Out: 10 Sledgehammer Swings (30) OTM:10


(Rx is teams of two (53/53/75)




Thursday, January 15, 2015

“Double Inov8tion”…

20 Burpee Box Jumps (24)
40 Pull Ups
60 Push Ups
80 Abmat Sit Ups
100 Walking Lunges
80 Abmat Sit Ups
60 Push Ups
40 Pull Ups
20 Burpee Box Jumps (24)

* 32 minute time cap

32:00
Capped with 8 burpee box jumps left. Very happy with doing 80 pull ups and 120 push ups! Sit Ups got me. WAY too slow!

Loved that one!


Wednesday, January 14, 2015

Deadlift 2x8 & "Malibu"...

Strength: 2x8 DL
Warm up: 135x3, 195x3
Working Sets: 225x8x2 

Pulled 275 once but it didn't feel right. Playing it safe!

"Malibu"
AMRAP 8:
1 DL (95)
2 HPC
3 Jerks
19 rounds  (solo - could have gone faster! Got 3 rounds in the last minute!) 

* 135 was Rx 


Monday, January 12, 2015

“The Bat Signal”…

1000m Row
30 Jerks (95)
30 KBS (53)
8:21

* Jerks were from the rack and KBS were Russian. 
* Rx was 135/70

* This is the benchmark WOD for the nutrition challenge.


Sunday, January 11, 2015

For 20 Minutes: Max Calorie Row & Strict Chin-Ups...

10 ROUNDS OF:
1 minute of rowing
Rest 15 seconds
30 seconds of strict chin-ups
Rest 15 seconds

128 calories and 49 strict chin-ups
Chin Up reps:7-5-5-4-4-4-4-5-5-6=49

Cash Out: 100 Sledgehammer Swings (8)


Saturday, January 10, 2015

Tuesday, January 6, 2015

"Upper Body - Death By"...

Strict Press - 115# - 6 plus 6 - 27 reps
Ring Dips - 10 plus 7 - 62 reps
Strict Pull Ups - 9 plus 6 - 51 reps 


Sunday, January 4, 2015

Saturday, January 3, 2015

Death By Pull Ups & Death By OHS...

Pull-Up ladder: 13 rounds plus 8 reps - 99 reps total


Rest 5 minutes


1/2 body-weight overhead squat ladder (80): 10 rounds plus 7 reps - 62 reps total 


For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.



Friday, January 2, 2015

Back Squats - Body Weight (160)...

Back Squats - 10 sets of 5 @ 160#
Rest 1 minute in between sets
50 reps

Cash Out: 
2 Pause Squats OTM for 5 minutes
* 160# and 3 second pause 
* 10 reps