121228

Competitor
Snatch + 2 Hang Snatch
Try for a PR in this complex

Romanian Deadlift
Work up to one heavy set of 5

10min AMRAP of:
5 HSPU
10 Pull-Ups
15 Push-Ups
20 Alt. Leg Pistols

General
Press
3 x 3

12 min AMRAP:
15 Overhead weighted walking lunges 45/25#
12 Push-Ups
3 Power Cleans 115/75#

I had a chance to play around with a log the other day. Super fun and very awkward once you get it to the shoulders. It took every ounce of strength for me to get 205 pounds overhead. This is a video of the world record log lift, 220kg (484 pounds)!


121227

Competitor
Snatch grip Push Press
5RM

10 minutes
Work on any major weakness

WOD below

General
Partner WOD
100 Double Unders
500m row (250m each)
100 power snatches (75,55)
500m row (250 each)
100 Burpees
500m row (250 each)
100 Sumo Deadlift high pulls (70,53)

Now this is a great lift to have in slow motion. Check out his bar path, the leg/hip contact is so smooth it doesn’t loop the bar way out in front of him. Resulting in a super easy catch and squat.


121226

Competitor
Clean + Front Squat + Jerk
Max for the day

Front Squat
2RM

Death by Wallballs 20/14

General
Front Squat
3 x 2
*Pause 3 seconds at the bottom

Death by Wallballs 20/14#


122112

Competitor
Snatch
1 w/ a pause at the knee + 1 (heaviest possible)

Glute Ham Raise
3 x 10

If you can’t make it in on Saturday
Back Squat 5 x 3

12 min AMRAP:
12 Calorie Row
21 Sit-ups
12 Box Jumps 24/18″

General
Front Squat
3 x 2

12 min AMRAP:
12 Calorie Row
21 Sit-ups
12 Box Jumps 24/18″

Here’s a great article by Spencer Arnold on staying over the bar and leverages.


121219

Competitor
Push Press (Behind the neck)
3 x 5

3 Muscle-Ups on the minute for 15 minutes
*Use a 20lb vest if possible

7 Rounds for time of:
3 Deadlifts (60-70 % of 1RM Deadlift)
10 Kettlebell Swings 70/53#

General
Push Press
3 x 5

5 Rounds for Time:
5 Deadlifts 225/155#
10 Kettlebell Swings 53/35#
200m Run

It never gets old…


121218

Competitor
Clean + Hang Clean + Jerk
5 sets at a moderately heavy weight

Front Squat
Heavy single

Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

General
Choose one…
Row: 4X500m – rest 2:1
Run: 5X400m – rest 2:1

How the fittest on earth does it.


Barbara

Competitor
Snatch + Overhead Squat
5 x 1 + 1

Snatch Deadlift
3 x 3 (pause at the knee)

“Barbara”

General
Back Squat
3 x 3
Pause 3 seconds at the very bottom

“Barbara”
5 rounds, each individually timed of:
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest between each round
*Scale the number of rounds as needed

Why do we enjoy training so hard? What sets us apart from the people that are happy just getting by? Why do we push ourselves so hard instead of just doing a couple bicep curls, running a bit on the treadmill and calling it a day? I think this quote by George Lee Mallory, who may have been the first to reach the summit of Mt. Everest in 1924, may sum it up best. Insightful and inspirational. Watch the video below, it’s worth it.

“The first question which you will ask and which I must try to answer is this: What is the use of climbing Mt. Everest? And my answer must at once be, it is no use. There is not the slightest prospect of any gain whatsoever.

Oh, we may learn a little about the behavior of the human body at high altitudes, and possibly medical men may turn our observation to some account for the purposes of aviation, but otherwise nothing will come of it.

We shall not bring back a single bit of gold or silver, and not a gem, nor any coal or iron. We shall not find a single foot of earth that can be planted with crops to raise food. So it is no use.

If you cannot understand that there is something in man which responds to the challenge of this mountain and goes out to meet it, that the struggle is the struggle of life itself upward and forever upward, then you won’t see why we go.

What we get from this adventure is just sheer joy, and joy, after all, is the end of life. We don’t live to eat and make money. We eat and make money to be able to enjoy life. That is what life means, and that is what life is for.”


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