12/18/09 — Snatch 5Rep + Clean 1Rep

Warmup
GA Warmup
50 Double Unders
1 HSPU

SWOD
Snatch 5-5-3-2-1×5 (1 min rest)
45-45-91-105-115×5

WOD
Clean 5-5-3-2-1×8 (2 min rest)
45-95-135-155-165-185-195-205-215(f)-185

Cool-down
2 Rounds
5 Ring Dips
20 Second L-sit on Rings

5×45# of:
Deadlift
Hang Power Clean
Front Squat
Split Jerk

12/17/09 — Split Jerk 5Rep + Pullups/HSPU

Warmup
GA Warmup
50 Double Unders
1 HSPU

SWOD
Split Jerk 5-5-3-2-1×5 (1 min. rest)
45-95-135-155-165×5

WOD
For time:
21-18-15-12-9-6-3
Pullups (strict)
HSPU (assisted)

Time: 18:26 (PR)

12/16/09 — Cleans 5Rep + Back Squat 3Rep

Warmup
GA Warmup
1 HSPU
50 Double Unders

SWOD
Cleans 5-5-3-2-1×5 (1 min. rest)
45-95-135-155-165×5
Much stronger on the form this time. I noticed I was going into the second pull too early, so I really waited for that full extension before I let my arms bend.

WOD
Back Squat 5-5-4-3-2-3-3-3-3-3
45-95-135-205-235-255-275-295-305(PR)-315(F1)

12/14/09 — Cleans 5Rep + Row/Turkish Get-Up

Warmup
GA Warmup
1 HSPU
50 Double Unders

SWOD
Cleans 5-5-3-2-1-1-1-1-1 (1 min. between singles)
45-95-135-155-165×5

WOD
AMRAP 20 min.:
Row 500m
10 Turkish Get Ups (1 pood)

Rounds: 2 + 100m Row (PR)

12/12/09 — CFT

Warmup
GA Warmup
50 Double Unders

WOD
CFT
Squat: 335 – 345 (F) – 325
Shoulder Press – 135 – 145(F) – 115

Didn’t have time to dead. Horrible day. Horrible.

12/11/09 — Run/Burpee/Knees to Elbows

Warmup
GA Warmup

WOD
5 Round for time of:
Run 400m
21 Burpees
21 Knees-to-Elbows

Time: 24:39 (PR)

Cooled down with 1 mile run at ~6:00

12/09/09 — Run/GHD Situps/Hip-Back Extension/Knees to Elbows

Warmup
GA Warmup
50 Double Unders
Backsquat –> 275

WOD
For time:
Run 800m
30 Hip Back Extensions
30 GHD Situps
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 Situps (no Abmat)

Time: 8:43 (PR)

12/08/09 — Clean 1Rep + Split Jerk 1Rep

Warmup
GA Warmup
50 Double Unders

WOD
Clean 5-5-3-1-1-1-1-1-1
45-95-135-155-165-175-185-195-205

Split Jerk (Back) 5-3-1-1-1-1-1
45-95-135-155-165-175-185

Split Jerk (Front) 1-1-1-1
135-145-155-165

12/07/09 — Lumberjack 20

Warmup
GA Warmup
50 Double Unders
Shoulder Press

WOD

“Lumberjack 20″: The Fort-Hood Memorial WOD

For time:
20 Deadlift 275#
Run 400m
20 KB Swing 2pood
Run 400m
20 OHS 115#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box Jumps 24″
Run 400m
20 DB Squat Cleans 45#
Run 400m

Time: 23:14 (PR)

12/04/09 — Bench Press 5Rep + Row/GHD/Back Extensions

Warmup
GA Warmup
50 Double Unders

SWOD
Bench Press 5-5-5-4-3-2-5-5-5
45-45-95-135-155-175-200-200-200(PR)

WOD
For time:
Row 1000m
21-15-9 of
GHD Situps
Back Extensions

Time: 6:54 (PR)