8/13/2015 21-15-9?

Fitness

21-15-9

Clean and Jerk 135/95

CTB Pullups

Ring Dips

Competition

A. “Amanda”

9-7-5

Snatch 135/95

Muscle Ups

B.  3 Rounds

20 Cal Airdyne-rest=work

20 Cal Row-rest=work

400m Run-rest=work

C. Overhead Squats

12 @ 40% then 50%

10 @ 55% then 60%

8 @ 65% then 70%

8/12/2015 KB Windmills

Fitness

50-40-30-20-10 Abmat Situps

25-20-15-10-5 Pushup w/ NO KNEE TOUCH

10-8-6-4-2 KB Windmills/each side

8/11/2015 Backsquats then Run Some

Fitness/Competition

A. Backsquats

Work to a HEAVY Near Maximal lift.  3/3/3/3/2/2/1….

B. For Time

800m Run

40 KB Swings 70/53

400m Run

30 Goblet Squats

200m Run

100 Plank  Pole Claps

8/10/2015 “The Sandwich”

Fitness WOD

“The Snadwich”

For Time

80 Calorie Row

40 STO

80 Deadlifts

RX-155/105

Competition

A. Masters SQT

3 rounds for time

10 Snatches 95/65

200m Sprint

B. The Sandwich

C. 1rm Split Jerk

D. Deadlifts

8-45%, 5-55%, 5-75%, 3-85%, 3-90%

E. Weighted Pullups

5 x 5 get heavy

8/6/2015 Back Squats and Biceps

Fitness/Comp

Skill

Warm up to your 50-55% 1 RM Back squat

WOD

1-2-3-4-5-6-7-8…Back squats @ 50–55%

8 DB Bicep Curls 35/20

6 HR Push ups (Do not let knees touch)

Do the Curls and Push ups after each Back squat set

Keep going up until you can no longer perform the required number unbroken.

8/04/2015 20 AMRAP LADDER

Fitness/Competition

20 AMRAP LADDER

1 Power Clean + Hang Squat Clean 135/85 (Comp 185/105)

7 Bar Pushups (1 sec pause at top…DON”T CHEAT ME)

20 Flutterkicks (2ct BIG)

200m Run

***Add 1 Hang Squat Clean EVERY ROUND ***

POST WOD

Fitness…Max Pullups Unbroken

Competition…Max Muscle Ups (Rings or Bar)

08/03/15 Hate Your Trainer

Fitness/Comp

A.  90 Seconds Max DU

B.  90 Seconds Max Burpees

C.  15 Minute AMRAP
500m Row
100 DU/200 Singles
30 Burpees

Results:                  A                             B                             C

Scott                      90                           27                           2+280m

Seth                       25                            25                            1+16

Joe (DC)                 48                           30                           2

Katy                       10                           25                           2 (S)

Nicole                    2                              25                           1+19 (S)

Dara                       Lots of Style Points

Varnadoe             12                           24                           1+7 burpees

Miranda                12                           16                           1+12 burpees (S)

Alix                        17                          16                           1+1 burpee (S)

Anne                     59                           23                           1+11 DU

Jeff                        8                             20                           1+8 burpees (S)

Marcos                  114                         21                           2+174m

Craig                     80                           17                           1+58DU

Steven                  140                         31                           2+430m

Chris (SC)             131                         27                           2+452m

Kayla                     120                        30                           2+113m

Carole                   51                          28                           1+58DU

Kristi                     176S                       20                           1+10 burpees (S)

Jessica                  62                           17                           1+41DU

Josh                      19                           20                           1+22burpees (S)

Celeste                 21                           27                           2+42m (S)

Jay                         40                          33                           2+500m (S)

Tate                       7                            28                           2+482m (S)

Van                        161                         ?                              2+51DU

Hal                         117                        37                           2+58DU

Paga                      103                        30                           2+30m

Steve                    14                           29                           2+210m

Dean                     5                             29                           2+110m (S)

Steph                    12                           30                           2 (S)

Ewell                     3                             22                           2+162m (S)

Burt                       59                          27                           2+111m

Bryan                    30                           23                           2+500m (s)

Buddy                   31                           15                           1+23burpees(S)

Mandy                  5                             30                           2+122m (S)

Melissa                 11                           22                           2 (S)

Don                       29                           24                           1+10burpees (S)