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Pat Harwood 01/28/2014 None C2B- Front Squat - Burpee Box Jump (Time) Weightlifting



2 SqCl - 1 PJ 12 EMOTM (12 EMOTM)

For 12 min EMOTM

2 Squat Cleans
1 Push Jerk

Metcon



C2B- Front Squat - Burpee Box Jump (Time)

4 Rounds of:

10 C2B or 5 Muscle Ups
10 Front Squats (175/135/85)
10 Burpee Box Jumps (24/20)		 16m 30s
Performed as RX
Pat Harwood 01/27/2014 None MetCon Ugly Weightlifting



Overhead Squat (3-3-3-3-3-3)



GHD Situps (10-10-10-10-10)


Metcon



MetCon Ugly (AMRAP - Reps)

45 sec on/15 sec off 10 rounds of: Row 1 cal=1 rep 10m shuttle run 10m=1 rep Double Under 5=1 rep		 261 reps
Performed as RX
Pat Harwood 01/26/2014 None clean and jerks snatch balances x 3
95-120-145-165

x 1
185-200-215-225(f)

2 min clean and jerks
215
rest 2 min
185
rest 2min
135
 36 reps
Performed as RX
Pat Harwood 01/25/2014 None swaf 50-10
50 deadlifts 135#
40 front squats 135#
30 squat cleans 135#
20 push jerks 135#
10 snatches 135#		 21m 54s
Performed as RX
Pat Harwood 01/24/2014 None KBS-HSPU (Time) Weightlifting



Weighted Dips (3-3-3-3-3-3)



Good Mornings (10-10-10-10-10)


Metcon



KBS-HSPU (Time)

50 KBS 10 HSPU 40 KBS 8 HSPU 30 KBS 6 HSPU 20 KBS 4 HSPU 10 KBS 2 HSPU		 12m 06s
Performed as RX
Pat Harwood 01/22/2014 None Pull ups N Cleans (Time) Weightlifting



Deadlift (3-3-3-3-3-3)



Strict Press (3-3-3-3-3-3)


Metcon



Pull ups N Cleans (Time)

30 Pull ups 15 Power Cleans (175/135/85) 20 Pull Ups 10 Squat Cleans 15 Pull Ups 5 Squat Clean and Jerks

I did 205#		 17m 02s
Performed as RX
Pat Harwood 01/20/2014 None Squat- Swing-Row Warm-up



Run Drills XLR8

Down and Back Jog High Leg Kicks Down Lunge Back Down and Back Jog


Barbell Skills - Cleans

10 DL, 10 HPC, 10 FS, 10 PP

Weightlifting



Back Squat (3-3-3-3-3-3)
335-375-375-375-375-385



Strict Pullups (5-5-5-5-5-5)
15# db


Metcon



Squat- Swing-Row (Time)

40 Pistols 40 KBS (70/53/35) 40 Cal Row		 6m 49s
Performed as RX
Pat Harwood 01/15/2014 None squats back squats 10-8-6-4-2

275-325-345-385-415

hspus
10-8-6-4-2

wod 10 min amrap 10 db thrusters 50#s
10 24in box jumps
10 burpees		 4 rounds 0 reps
Performed as RX
Pat Harwood 01/11/2014 None lunges pullups burpee broad jumps front rack lunges 155#
pullups
burpee broad jumps
12 min amrap		 3 rounds 0 reps
Performed as RX
Pat Harwood 01/08/2014 None 1814 Weightlifting



Front Squat (3-3-3-3-3-3)
175-265-305-355-375(2)


Push Ups (15-15-15-15-15)


Metcon



Burpee- KBs-BJ-Dip-HSPU (Time)

50 Burpees 40 KB Swing 30 Box Jumps 20 Dips 10 HSPU		 9m 01s
Performed as RX
Pat Harwood 01/07/2014 None lunge 10 min hang snatch x 3
125-140-165-175-180(5)

10 min strict press x 2
135-150-160-170-185-190(1)

push press x 2
190-205-225

wod-12 min amrap
15 front rack lunges 205#
11-push presses-110#
14-burpee box jump overs		 2 rounds 10 reps
Performed as RX
Pat Harwood 12/22/2013 None 15 min amrap 5 thrusters 185#
5 push jerks 185#
10 24 in box jump overs
15 min amrap		 4 rounds 2 reps
Performed as RX
Pat Harwood 12/22/2013 None hang snatches hang snatches x 3
95-125-145

x 2
155-165-175-180-185(3)

x1 x 3
190
 hang snatch 185(3) lbs
Performed as RX
Pat Harwood 12/21/2013 None None Weightlifting



Push Jerk (5-5-5-5-5)
135-175-205-225-240



Max Sled Push 25 yds (1-1-1-1-1)

Heaviest Sled Push one way down

Metcon



Team Christine II (Time)

In teams of 3

6 Rounds of:

250 m row
6 Dead Lifts (205/135) or Body Weight
11 Box Jumps (24/20)
No passing!!

275# dl		 5 rounds 0 reps
Performed as RX
Pat Harwood 12/18/2013 None Elizabeth-Squat Cleans 21-15-9 reps of:
Clean 135 pounds
Ring dips		 9m 04s
Performed as RX
Pat Harwood 12/16/2013 None Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 35m 10s
Performed as RX
Pat Harwood 12/16/2013 None snatches/oh squats 15 min amrap
5 squat snatches 135#
7 oh squats 135#		 3 rounds 8 reps
Performed as RX
Pat Harwood 12/16/2013 None box jump overs 5 min amrap
24# box jump overs		 90 reps
Performed as RX
Pat Harwood 12/13/2013 None OH Lunge - Clean- PJ-Sn (AMRAP - Reps) Gymnastics



Strict Pullups (10-10-10-10-10)



Box Jumps (10-10-10-10-10)


Metcon



OH Lunge - Clean- PJ-Sn (AMRAP - Reps)

10 OH walking lunge
30 Hang power cleans (135/95)
10 OH walking lunge
25 Push jerks
10 OH walking lunge
20 Squat Snatch

Then AMRAP thrusters for rest of 12 min time cap		 0 rounds 92 reps
Performed as RX
Pat Harwood 12/11/2013 None Barbell complex Barbell Complex, 115/75
10 Press
15 OHS
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
10m 22s
Performed as RX
Pat Harwood 12/11/2013 None strength oh squats x 10
145-170-195-225

bench press x 10

135-205-225

situps/pushups 30 sec on/30 off 2rnds		 oh squat 225(10) lbs
Performed as RX
Pat Harwood 12/10/2013 None oly hang snatches x 3
95-115-135-155-165-175-185(2)-190(1)-190(1)

power clean and jerks

225(2)-205(2)-205(2)-210(2)		 hang snatch 185(2) lbs
Performed as RX
Pat Harwood 12/09/2013 None back squats back squats x 5
265-315-365-410		 410 lbs
Performed as RX
Pat Harwood 12/09/2013 None oh squats/ box jump overs 12 min
100 oh squats 80#
remainder of time box jump overs


6:05 oh squats done		 0 rounds 96 reps
Performed as RX
Pat Harwood 12/09/2013 None pendlay rows snatch balances pendlay rows x 5
185-225-245-255

snatch balances x 3
75-95-115-130-150-180-195-215(2)		 pendlay rows 255 lbs
lbs
snatch balances 215 lbs
Performed as RX
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