Training

Sunday, Dec. 15th 2013
Row 500 + mobility(yoga)
Quadruplet EMOM 16 min
1st odd 5 strict weighted pull-ups @ 20lb
1st even 1 wall walk to 4 hspu
2nd odd 2 MUs into 10 toes through rings
2nd even 40 DUs
Then *Squat Snatch Work 95-185 multiple reps

Monday, Dec. 16th 2013
GHD sit-ups 6 sets x 20 reps = 120 reps
roll-out + mobility(yoga)
Swim 1400 yds working on freestyle and breast stroke
Active REST Day ;)

Tuesday, Dec. 17th 2013
Deadlift 7-7-7-7-7 reps E3MOM
220-330-440-440-440
WOD
AMRAP 6 min = 4 rds + 6 DL
8 Deadlift @ 275
16 Rower sit-ups
24 DUs
REST 3 min
AMRAP 6 min = 4 rds + 7 DL
8 Deadlift @ 225
16 Rower sit-ups
24 DUs

15 min to establish 1RM weighted chest to bar pull-up and 2RM weighted chin over bar pull-up
1 rep C2B pull-up 40-90-95-100
2 rep pull-up 45-70-90-100
WOD
55 Thrusters @ 155 for time: 7:58
*every time you drop the bar do 10 pull-ups: 15/11/10/10/9

Wednesday, Dec. 18th 2013
roll out/ mobility
Bench Press 7-7-7-7-7 reps E3MOM
155-225-295-285-285
Then Bench Press with 70lb Kettlebells attached to bands 3 sets x max reps 8/8/9
WOD
AMRAP 10 min = 3 rds + 5 burpees
20 Kettlebell facing burpees
10 Double kettlebell Overhead squat w/ 35lb kbs
5 Muscle-ups unbroken
Then Accessory/Weakness Work
-Muscle-up into 3 sets x 10 strict ring dips + 10 extra MUs
-Accumulate 2 min L-sit in the rings
-20 toes through rings unbroken
-75 GHD sit-ups

Thursday, Dec. 19th 2013
WOD
"Stout & Sprint DT" 5 rounds for time: 13:12
12 Deadlift @ 205
9 Hang Power Cleans @ 205
6 Push Jerks @ 205
*REST 1 min b/w rounds(4 rds @ 205 and last round @ 185)

WOD
3 Touch N Go Power Snatch EMOM 5 min @ 155
3 Snatch Balance EMOM 5 min @ 155
3 Squat Snatch EMOM 5 min @ 155

Friday, Dec.20th 2013
Roll out/ mobility(yoga)
GHD sit-ups 10 sets x 15 reps = 150 reps
REST DAY ;)

Training Days

Monday Nov. 18th 2013
Squat Clean Cluster = 2 squat cleans + 2 Front squats E2MOM 20 min
135-225-225-225-245-245-265-265-275-295-305
30 Glute Ham Raises
75 GHD sit-ups
45 Strict ring dips
-AirDyne 300 cal
-Swim WOD
50 yd breast stroke/50 yd freestyle/ 100 yd kickboard
300 yd freestyle for time: 7:07
200 yd any style for time: 4:50
100 yd kickboard/50 freestyle/ 50 breast stroke

Tuesday Nov. 19th 2013
Row 1k
-One Legged Deadlift 6 x 6 @ 185 (3 sets each leg)
-Sprint Sets x 3 w/ 3 min Rest (AFAP)
100 meter sandbag carry @ 90lb
10 Tire Flips (BIG tire)
50 DUs
-Bench Press 5x5 @ 245
-Yoga @ T-Town 1 hr
-Shoulder Press 5-3-2-5-3-2 reps (AHAP)
185-205-225-185-205-225
-Couplet WOD for time: 11:37
Pull-ups 2-4-6-8-10-12-14-16-18-20 reps
Shoulder to overhead @ 185 10-9-8-7-6-5-4-3-2-1 reps

Wednesday Nov. 20th 2013
Front Squat E2MOM
225(3)-275(3)-295(3)-315(3)-335(3)-355(3)-375(PR)-390(f)
AMRAP 5 min = 3 rds + 6 PC
10 Power Cleans @ 185
10 Box Jumps @ 30"
REST 4 min
AMRAP 5 min = 3 rds + 7 PC
10 Power Cleans @ 155
10 Box Jumps @ 24"

Training & Living

Wednesday, July 11th
WOD:
"Rooster"
Ten rounds for time:
10 Burpees
20 Double-unders
  
8:32

Thursday, July 12th
WOD:
For time:
70 Ball Slams (20/14)
60 Sit-ups (frog, no anchor)
50 Kettlebell swings (55/35)
40 Pull-ups
30 Handstand push-ups

10:52

Deadlift @ 405 x 2 reps x 6 sets

Friday, July 13th
WOD:
"Death by Squat Cleans" (135/95)
With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.

 11 rounds + 5 reps

Living Life

"Nasty Girls"

6am (@NGCF)
"Nasty Girls"
3 rds for time of:    6:59
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

5:30pm (@HOME)
Split Snatch @ 165lb 3 reps x 5 sets w/ 1 min rest

One arm dumbbell snatch 3 reps per arm (60lb/80lb/100lb) you go I go

21-15-9 reps for time:   4:23
Burpees
KB swings 55lb
Double unders

CrossFit Open WOD 12.4 Results

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups


150 Wall balls, 90 Double-unders, 20 Muscle-ups = 260 reps

Double Unders

A double under is a popular exercise done on a jump rope in which the rope makes two passes per jump instead of just one. It is significantly more effective than a single rope pass in that it allows for higher work capacity.