January 16, 2013
What you reject is what you acquire. What you judge is what you become. What you fear is what you attract. What you give is what you get. Live your life, every moment, the way you want the world to be.
RX: Power Clean + Hang Clean and Jerk 5×2 @ 90%. Then, 7 rounds for time of 20yd Sprint, 10 (5 each side) Barbell Bulgarian Squats (30/40). Take 30sec. rest between rounds.
Gold: Power Clean + Hang Clean and Jerk 5×2. Then, 7 rounds for time of 20yd Sprint, 10 (5 each side) Barbell Bulgarian Squats (20/30). Take 30sec. rest between rounds.
Silver: 5×5 Med Ball Clean + Vertical Toss. Then, 5 rounds for time of 20yd Sprint, 10 (5 each side) Bulgarian Squats. Take 30sec. rest between rounds.
Endurance: 3×5 Depth Jumps to 2nd box (max height), Short Shuttle x5.
Men’s S&C: REST
Competitor: RX, Endurance, Strict Pullups 3×8 Max Weight, and 3×10 Barbell Curls
Clean stuff – 40, 42×4
WOD – 9:44rx
Endurance: Done
WOD: 12:18 Rx
Clean- 40, 42X4
Wod- 12:26 RX
Clean: 40k, 43k x 2, 50k x 2
WOD: 9:03 (Gold)
C&J stuff: 65-65-67-67-67
WOD: 9:25 Rx
C&J: 60
WOD:12:19 left leg RX right leg not weight
Cleans 15 15 18 18 20 first time doing them
WOD 8:20 gold with 15 k bar
Cleans-60×2, 70×3
WOD-9.02 rx
C&J: 45×5
WOD: 9:25RX (9:55-30 seconds)
C&J 70, 80, 85, 85, 85
WOD: 7:40 RX
Cleans: 50k, PR for hanging clean
WOD: 10:25 rx
PC/HC/Jerk: 50, 52, 55×3
WOD: 8:48 Rx – time on the board is wrong…forgot I started 10 seconds in
Cleans: 50×3, 52×2
WOD: 9:36 (20K)
Nice job on your clean combos today! You looked strong and probably could have done 55k easily.
HA! Not as strong as you, little Ms. Dynamite!
Honestly thanks for the push, I always lift heavier and push myself more when I’m sharing with you!
Lift 60k
WOD: 7:24
lift with 55lb kb left arm
WOD: 8:07 Rx (bar from rack)
C&J: 48,50 for yhe rest
Wod: done
Clean Complex 97K, 100K missed 2nd Hang
WOD 6:11 RX
Clean Combo: 35k
WOD: 11:05 gold
Clean Combo: 60k
WOD: 9:41 Rx
105-120Kg
7:28rx
Cleans 70-75-75-75-70
WOD-8:55rx
Comp stuff done.
Legs are going to hurt tomorrow!
C&j : 25 25 29 29 29 wod: 12:20 gold
PC HC 60k
WOD Gold 9:30, did 10 reps last set, could have gone 35-40k
Clean complex: 45 able to full squat 45 finally
wod 10:15 jogged 20 yds, 20k.L leg couldn’t take any more weight but I finally discovered hamstrings on that leg…its been awhile haha
70k
6:12 rx