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Athlete Date Sort Location Workout Name Description Results
Pat Harwood 06/22/2015 None snatch below knee snatch below knee

115-145-165-180-195-205-215-225-235-240(f)

power cleans x 10 with as much rest as needed between sets

205-185-165-135		 5m 14s
Performed as RX
Pat Harwood 06/20/2015 None snatch snatch
88-132-154-176-176-176-187-187-187-198-198-198-209-209-214.5-214.5-214.5(f)-214.5

back squat

x3

worked up to 180 kilos for 3(396 #)		 396(3) lbs
Performed as RX
Pat Harwood 06/20/2015 None clean and jerk grace style clean and jerk grace style
x5

135-135-135

x 3

155-175-185

x2

195-215-225

x1

235(f)-235-245-255


partner wod

12 dl 155#

9 hang cleans 155#

6 push jerks 155#
 255 lbs
Performed as RX
Pat Harwood 06/17/2015 None hang power clean hang power clean 3-3-3-3-3-3
135-175-195-215-230-240

hang power clean
1-1-1-1
250-260-270(f)-270(f)

deadlift
5-5-5-5
215-255-275-305

3-3-3-3-3-3
325-325-325-325-325-325 emotm

 240(3) lbs
Performed as RX
Pat Harwood 06/16/2015 None pause from knee snatch pause from knee snatch

95-125-155-170-170-195(f)-195(f)-195-195-195-195-200(2)

metcon
10-1
hang power cleans 135#
jump squats		 9m 32s
Performed as RX
Pat Harwood 06/15/2015 None thrusters thrusters x 3

95-125-155-185-205-215

x 2

225-225-225-225


metcon 10-1

oh squat 135#
kb swings 70#		 14m 10s
Performed as RX
Pat Harwood 06/14/2015 None low block snatch low block snatch

95-125-155-175-175-190-190-190-205-205-205-215-215(f)-215(f)-215-215-215		 215 lbs
Performed as RX
Pat Harwood 06/12/2015 None press complex press complex

1 strict press+ 1 push press +1 push jerk+ 1 split jerk

95-115-135-155-165-175-185-195-205

30 back squats for time 275-5:54

225-4:08

185-2:55		 5m 54s
Performed as RX
Pat Harwood 06/11/2015 None power snatch complex power snatch complex

with straps 1 snatch pull+1 power snatch +1 oh squat

95-125-145-165-185-205-215-225

tempo clean and jerk 185-30 reps		 30 reps
Performed as RX
Pat Harwood 06/09/2015 None clean and jerk complex 1 clean + 1 front squat + 1 split jerk

95-145-185-215-235-255-255-255-255

metcon 12 min amrap
7dl 14 pushups 21 situps		 4 rounds 21 reps
Performed as RX
Pat Harwood 06/08/2015 None hang snatch hang snatch below knee
95-125-145-165-185-195(f)-195-205-215-225

metcon

21-18-15-12-9-6-3
wall ball
s2oh 95#		 14m 22s
Performed as RX
Pat Harwood 06/07/2015 None snatches with straps snatches with straps
x 5
95-125-145
x3
165-180
x2
195-205(1)-205
x1
215-(6 misses)-215

push jerks 95#
kbswings 70#
21-15-9		 7m 30s
Performed as RX
Pat Harwood 06/07/2015 None back squats back squats x 5
135-225-275-305

x 3
325-355-370-380-390-390


12 min emotm 5 squat cleans 115#, 5 jump squats
 8 rounds 0 reps
Performed as RX
Pat Harwood 06/04/2015 None push jerks push jerks x 2
95-135-160-185-215-230-245-255-265-270(1)-270(f)

barbell behind neck-lunges 3 each leg

185-215-235-250-260

burn-out 2 min 225# back squat		 23 reps
Performed as RX
Pat Harwood 06/02/2015 None snatch complex snatch complex

1 hang power snatch above knee + 1 hang power snatch below knee + 1 snatch

95-125-145-165-180-190-190-190-200(2)-200

metcon
21 wall balls rest 1 min
18 rest 50 sec
15 rest 40
12 rest 30
9 rest 20
6 rest 10
3 rest 5		 6m 13s
Performed as RX
Pat Harwood 06/01/2015 None low block cleans low block cleans

1 +3 front squats

95-145-185-215-235-250-265-265-265(5 front squats)-265(f)-265(1 clean)		 265# lbs
Performed as RX
Pat Harwood 05/30/2015 None front and backsquat front and backsquat

3 + 3

135-185-205-235-255-275-290-290-290-290-305

emotm 5 minutes 115# s2oh
15-10-12-12-14

emotm for 8 miuntes
5 jump squats +10 pushups		 305 lbs
Performed as RX
Pat Harwood 05/30/2015 None high block snatch snatch with blocks just below knees x 2

95-125-145-160-175-190-195-200-205-215(1)

tabata air squats

 137 reps
Performed as RX
Pat Harwood 05/27/2015 None snatch 1 snatch dl + 1 snatch
115-135-155-170-185-195-205-215(f)-215-215(f)-215(f)-215-215

bear complex-5 sets 200#		 215 lbs
Performed as RX
Pat Harwood 05/21/2015 None power clean 1 power clean + 2 push presses

115-165-205-225-225-225-225-225-230

back squat x 2

225-265-305-305-320-355-355-355-355

 230 lbs
Performed as RX
Pat Harwood 05/20/2015 None snatch from blocks from blocks-hang snatch below knee + 1 snatch balance

95-115-145-165-180-195-205

hang snatch from below knee

215(f) 3 times
215

metcon 10 min amrap
20 pshups
10 oh walking lunges 45 # plate
20 situps
10 oh walking lunges 45 # plate
 3 rounds 0 reps
Performed as RX
Pat Harwood 05/18/2015 None clean 1 clean dl + 1 squat clean + 2 split jerks

135-135-155-185-215-235-250-250-250(4)

front squats work up to 3003 x 5 x 2(30 seconds rest between sets)		 300 lbs
Performed as RX
Pat Harwood 05/17/2015 None snatch snatch(3/4 lockout) + 1 full

95-115-145-165-180-195-205(f)-205-210(3)

metcon time cap 15

50 backsquat 135#
40 situps
30 pushups
20 kb swings 70#
10 push jerks 135#		 9m 00s
Performed as RX
Pat Harwood 05/15/2015 None snatch blocks snatch from blocks just below knee

105-135-155-170-185-200-210-210-210-210

oh squats to 100
everytime stop 5 burpees at end

25 burpees at end		 11m 10s
Performed as RX
Pat Harwood 05/15/2015 None clean complex clean complex
1 thruster +1 push jerk
+1 split jerk

worked up to 235

1squat clean + 1 push jerk + 1 split jerk x 4


every 45 seconds 5 dl with 235# working on speed (10 sets)		 50 reps
Performed as RX
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