2/11/10

Warmup:
2x15 pushups
2x15 GHD situps
2x15 pullups
2x15 pvc overhead squats

Back Squats (worked with 135# to strengthen my injured back)

WOD: "2/11/10"
3 rounds for time of:

• 15 heavy thrusters (100#)
• 15 kettlebell snatch (40#)
• 15 burpees
• 1 sprint across parking lot and back

Time 16:47

Snatch Progressions

Warmup:
15 situps
15 squats
30 double unders
ping pong
muscle up practice
pvc passovers

WOD: "Snatch Progressions"
Didn’t have time to get to the actual snatches, but I got a lot of work in on the snatch progression (pressing snatch balance, snatch balance, & snatch pull).

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.

Snatch-OH Squat-Clean-Jerk-Pull

Warmup:
3x15 overhead squats (pvc)
3x15 good mornings (pvc)
3x15 pushups

WOD: "Snatch-OH Squat-Clean-Jerk-Pull"
10 rounds for time of:

• 1 snatch + 3 overhead squats (95#)
• 1 squat clean + 6 push jerks (95#)
• 9 pullups

Time 19:23 Rx

200th WOD

Warmup:
Agility drills
3x5 back squats (185#/235#/255#)

WOD: "Sprawl"
5 rounds of AMRAP in 3 minutes of:

• 6 snatches per arm (55# kettlebell)
• 5 sprawl to sumo deadlift high pull (55# kettlebell)
• 4 ring dips

Rounds

1. 1 round + 6 snatches
2. 1 round
3. 1 round
4. 1 round
5. 1 round

This was one was brutal. The heavy one-armed snatches were killing my elbows and wrists. Anyhow, this was my 200th WOD so, all things considered, it wasn't 200 burpees for time.

Show Off WOD

Warmup:
2x10 ring dips
2x15 situps
2x15 squats
3 back squats (135#)
muscle up practice
handstand practice
1-arm snatch practice (67# & 95#)
hurdle hop practice
1 deadlift (315#)

WOD: "Show Off WOD"
1 round for time:

• 5 1-arm snatch (95#)
• 5 handstand pushups
• 5 hurdle hops
• 1 deadlift (315#)
• 5 muscle ups OR 15 pullups + 15 ring dips

Time 3:57

I was able to snatch 95# 5x, but my handstand pushups weren't deep enough. Also, I had to do 15 pullups and 15 ring dips in place of 5 muscle ups since I can't do those yet.

Snatches & Pullups

Warmup:
Bear Crawl - 1 lap
12 laps of one leg hurdles

WOD: "Dumbbell Snatch & Pullups"
Dumbbell snatches and pullups for time. Three sets each of 21, 15, & 9 reps.

Time = 5:50 min

Snatch & Run

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups/kipping pullups

WOD: "Snatch & Run"
3 sets of 21-15-9 reps of snatches & 3x5 laps running for time.

Time 14:01

Sets of Three

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups

WOD: "3 sets of 3"
Shoulder Press - 105 lbs
Push Press - 125 lbs
Snatch - 125 lbs