205 lb push jerk 1 rm tho I think I can snag 225


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10 power snatch (as heavy as possible)
10 overhead squat (same weight as snatch)
200 m sprint row
8 power snatch
8 overhead squat
200 m sprint row
6 power snatch
6 overhead squat
200 m sprint row
4 power snatch
4 overhead squat
200 m sprint row
2 power snatch
2 overhead squat
200m sprint row

10:12 at 95 lbs. numb foot.

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12 Days of Christmas
1 Squat Clean (185/125)
2 Handstand Push Up
3 Pull Up
4 KB Swing (1.5/1 pood)
5 Box Jump (30/24)
6 Sit Up
7 Deadlift (185/125) or wall ball 20/14
8 Push Up
9 Squat
10 DU's
11 Burpee
12 Toes to Bar

Wall balls. 31:26. I'm still sick after over a week of coughing up shit.

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Deadlift 5/5/5/5/5
3 attempts to find 2 rep max weight pull-up

235-255-265-275(f)-275

70lb pull up

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Complete 100 burpee box jumps for time. (W:20"/M:24")

14:21

Very good method at conditioning box jumps. I'll need to remember this.


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Complete the following for time:

5 squat cleans/1 rope climb/200m run
4 squat cleans/1 rope climb/200m run
3 squat cleans/1 rope climb/200m run
2 squat cleans/1 rope climb/200m run
1 squat clean/1 rope climb/200m run

Weight is 155# for men and 105# for women.

I subbed G2O cause Jared can't do squats now. He still beat me and I'm coughing up my lungs.

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Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

Back squat 135#/95#
Burpees
Abmat sit-ups

13:02. My sciatica came to visit with this one but I'm fighting thru it.


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Find a 3 rep max overhead squat
Subtract 10% from 3RM and do max reps
Subtract 20% from 3RM and do max reps

135 max then 30 broken reps of 95 for rehab

Gymnastic work. Good day. Slight cough but I'm happy with the work.


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50 American kettlebell swings (M:53#/W:35#)
10 double unders
40 kettlebell swings
20 double unders
30 kettlebell swings
30 double unders
20 kettlebell swings
40 double unders
10 kettlebell swings
50 double unders

12:28. I broke it up in sets of 15 and 10 for kbs which seemed to help. Back doesn't feel too bad considering. Rxd.


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50 du
10 MU attempts
40 du
8 MU
30 du
6 MU
20 du
4 MU
10 du
2 MU

Workout Of the Day: "Ike"
26min AMRAP
9 - Hang Squat Cleans (95#)
9 - Shoulder to OverHead (95#)
11 - Box Jumps (30")

10:45 warm up

6 rds plus 3 HSC


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Complete four rounds for time of:
20 over the bar medball throws
20 GHD sit-ups or variant
400m row
The over the bar medball throw is simple. Pick a weight on the medball. Pick a height on the bar.Throw the ball over the bar and catch it on the other side. Repeat for 20 reps.

Wall balls in lieu of over-the-bar and abmat su's.

13:57

I had to shit so bad afterward I'll blame Jared and the turtle pie he tricked me into eating cause he ate a cinnamon wheel.


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Complete as many rounds as possible in 12 minutes of:
•5 deadlifts (W:185#/M:275#)
•10 burpees with a lateral jump
•20 double unders
A burpee with a lateral jump is simply jumping over the deadlift barbell after each burpee.


Scaled wt to 135lbs

6 rds plus 1 burpee


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3 RFT

5 strict bar MU
20 pistols

12:51 and I'm so stiff that my pistols were pathetic. Granted I did a mean wod yesterday but it seems my right leg and my left leg is weaker. Poss due to bein off for a week. Well I said I'd program another month of gym WODS for rehab...

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