Sunday, December 09, 2018

2018-12-10 WOD

Class

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



Snatch Complex
5 Sets:
...Power Snatch + Hang Squat Snatch + Squat Snatch
Record heaviest load.



Ring Muscle-Ups
AMRAP 2:
...Max Ring Muscle-ups
Rest 1 Minute
AMRAP 2:
...Max Ring Muscle-ups
Record total reps.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.

2018-12-08 WOD

Competitors

From CompTrain (2018-12-01), copied here for convenience:

Rope Climbs
AMRAP 5:
...Seated L-Sit Legless Rope Climbs
Rest 1 Minute, Then AMRAP 2:
...Rope Climbs
Record total reps.



"Clean House"
5 Rounds:
AMRAP 4:
...400 Meter Run
...1 Round of "Cindy"
...Max Power Snatches (115/80#)
Rest 2 Minutes Between AMRAPs.
Record reps.

Thursday, December 06, 2018

2018-12-07 WOD

Class

Clean and Jerk Complex
5 Sets (Building to a Moderate):
...5-Rep Touch and Go Squat Clean + Split Jerk
Record load.



"Sore Eyes"
AMRAP 20:
...20 Wall Balls (20/14#)
...20 Sumo Deadlift High Pulls (75/55#)
...20 Box Jumps (24/20")
...20 Push Presses (75/55#)
...20/14 Calorie Row
Record rounds/reps.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 1 Front Squat
...Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts. Record load.



Clean and Jerk Complex
5 Sets (Building to a Moderate):
...5-Rep Touch and Go Squat Clean + Split Jerk
Record load.



"Sore Eyes"
AMRAP 20:
...20 Wall Balls (20/14#)
...20 Sumo Deadlift High Pulls (75/55#)
...20 Box Jumps (24/20")
...20 Push Presses (75/55#)
...20/14 Calorie Row
Record rounds/reps.

Wednesday, December 05, 2018

2018-12-06 WOD

Class

"Arm Candy"
6 Rounds:
...21/15 Calorie Bike
...12 Burpees
...100 Meter Farmers Carry (2x 53/35#)
Record time.



Competitors

From CompTrain (DATE), copied here for convenience:

Rest Day

Tuesday, December 04, 2018

2018-12-05 WOD

Class and Competitors

From CompTrain (2018-11-28), copied here for convenience:

In Teams of 3:
AMRAP 7:
...50 Back Squats (155/105#)
...50 Back Squats (185/125#)
...AMRAP Back Squats (225/155#)

Rest 3 Minutes, then
AMRAP 7:
...50 Bench Press (135/95#)
...50 Bench Press (155/105#)
...AMRAP Bench Press (185/135#)

Rest 3 Minutes, then
AMRAP 7:
...50 Deadlifts (185/135#)
...50 Deadlifts (225/155#)
...AMRAP Deadlifts (275/185#)

Record total reps.

Monday, December 03, 2018

2018-12-04 WOD

Class

"Criss Cross"
AMRAP 15:
...30 Double Unders
...15 Power Cleans (115/80#)
...30 Double Unders
...15 Toes to Bar
Record rounds/reps. Compare to 2018-09-04.



Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8-etc reps of:
...UNBROKEN Chest to Bar Pull-ups
Drop down after each set. Compare to 2015-06-02, 2014-12-12. Record rounds/reps.


"Criss Cross"
AMRAP 15:
...30 Double Unders
...15 Power Cleans (115/80#)
...30 Double Unders
...15 Toes to Bar
Record rounds/reps. Compare to 2018-09-04.



Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8-etc reps of:
...UNBROKEN Chest to Bar Pull-ups
Drop down after each set. Compare to 2015-06-02, 2014-12-12. Record rounds/reps.



Body Armor
...3x8 Glute Ham Raise
...3x10 Hip and Back Extensions
...3x12 Barbell Bench Press
...3x16 Close Grip Dumbbell Floor Presses
...3x Max Effort L-Sit hold
Rest 1 Minute Between Each.

Sunday, December 02, 2018

2018-12-03 WOD

Class

Snatch Complex
5 Sets (Building to a Moderate):
...1 Snatch Pull +
...1 High Hang Squat Snatch +
...1 Mid Hang Squat Snatch +
...1 Low Hang Squat Snatch
Record load.



"Freedom Sauce"
AMRAP 3:
...21 Overhead Squats (95/65#)
...21 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...18 Overhead Squats (115/80#)
...18 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...15 Overhead Squats (135/95#)
...15 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...12 Overhead Squats (155/105#)
...12 Lateral Erg Burpees
...Max Calorie Row

Record total reps.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts. Record load.



Snatch Complex
5 Sets (Building to a Moderate):
...1 Snatch Pull +
...1 High Hang Squat Snatch +
...1 Mid Hang Squat Snatch +
...1 Low Hang Squat Snatch
Record load.



"Freedom Sauce"
AMRAP 3:
...21 Overhead Squats (95/65#)
...21 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...18 Overhead Squats (115/80#)
...18 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...15 Overhead Squats (135/95#)
...15 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...12 Overhead Squats (155/105#)
...12 Lateral Erg Burpees
...Max Calorie Row

Record total reps.