Triplet

Warmup:
3x15 wall ball (20#)
3x15 kettlebell snatch (1 pood)
Buergener warmup

WOD: "Triplet"
AMRAP in 15 minutes of:

• 6 power cleans (185#)
• 50' bear crawl
• 9 pullups + 9 ring dips (subs out 3 muscle ups)

3 rounds + 1 power clean

21-15-9 Triplet

Warmup:
3x15 pvc overhead squats
2 lengths lateral barbell lunges
handstand practice
sampson stretch
3x3 power cleans (135#/185#/135#)

WOD: "21-15-9 Triplet"
Three sets of 21-15-9 reps for time of:

• front squats (115#)
• push jerks (115#)
• situps

Time 8:58 Rx

Chipper

Warmup:
20 squats
20 kettlebell swings (35#)
handstand practice
handstand pushup practice

WOD: "Chipper"
For time:

• 30 G.I. Jane's
• 30 wall ball (20#,10')
• 30 double unders
• 30 knees to elbows

Time 10:30 Rx

THEN:

4x3 power cleans (95#,135#,155#,165#)

AMRAP in 20

Warmup:
2x20 pushup variations (judo, wide grip, narrow grip, circles)
2x20 back extensions
2x20 pvc overhead squats
2x20 ring rows
3x5 press (95#,115#,137#,147# -3 reps)
Static Hold: 137# for 51 seconds

WOD: "AMRAP in 20"
AMRAP in 20 minutes where each round consists of:

• 1 power clean (95#)
• 2 squat cleans (95#)
• 3 push press (95#)
• 5 knee slaps
• 10 pushups
• 15 situps

8 rounds

Back Squats + Clean & Jerks

Warmup:
30 V-ups (level 2 event)
15 knees to elbows (level 2 event)
double under practice
3x5 back squats (135#,185#,225#)

WOD: "5,5,5,5 Clean & Jerks"
4 sets of 5 reps of clean & jerks

1. 135#
2. 155#
3. 175#
4. 195# PR
   

I think my previous 5-rep PR for power cleans was 185#. My 1-rep PR is 220#.

Clean PR

Warmup:
3x15 overhead squats (pvc)
3x5 deadlift (225#)
3x1 cleans (135#)

WOD: "Clean PR or Snatch PR"

Cleans 135#, 185#, 205#, 215#, 220# PR
Snatch 95#, 115#, 135#

Didn’t PR on the snatches, just working on the motion. I increased my previous PR on cleans by 15# from 9/1/09. Pretty happy about that.

Ring Dips/Power Cleans

Warmup:
15 situps
15 kettlebell swings
2 sampson stretches
double under practice
run 2 laps

WOD: "Ring Dips/Power Cleans"
Three sets of 15-9-6 reps for time of:

• ring dips
• power cleans (135#)

Time 6:55 as Rx

Chief

Warmup:
3x15 GH situps
Power clean practice

WOD: "Chief"
AMRAP in 3 minutes of:
3 power cleans (135#)
6 pushups
9 squats

1 minute rest between each 3 minute round for a total of 5 rounds.

1. 3
2. 3.6666
3. 3.3333
4. 3
5. 3

Total 16 rounds