12.10.13 "Don Juan"

December 09, 2013

Happy Birthday to my Father Don Caldas!!!

“Dying Don” aka “Don Juan” aka “the WODfather”

FITNESS

Strength
HBBS
5@60, 3@70, 2@80, 2@90%,1@95%, 1@102.5%, Keep Going
20Min Cap

“Don Juan”
3 Rounds
15 Calorie Row
15 KB Front Lunges (53,35) Holding up on the chest
15 KB Swings (53,35)
15 Lateral Box Jump Overs (20)
15 GHD Situps or 30 ABmat Situps

15 Min CAP

COMPETITION

Oly
Clean (full)
3@70,3@75,3@80,3@80,3@80%
–NOT touch and go–reset every rep

Strength
HBBS
5@60, 3@70, 2@80, 2@90%,1@95%, 1@102.5%, Keep Going

Metcon
“DON JUAN COMP”
4 Rounds
200m Run
7 Burpees
14 Front Rack Walking Lunges (135,95)
7 Burpees

If Snow prevents you from running, use a treadmill or subsitute 100 Double Unders.

EXTRA CREDIT
1a. 20 V-UP Pike Situps
1b. 20 each side – Med Ball V-Twists (20,14)
Superset a and b

Comments

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  1. Almen Reply

    HBBS- 170,200,230,255,270, 290(Spot out of whole)
    Don Juan- 14:56 Rx

  2. scott henriques Reply

    ~Oly~
    clean (full)
    95#/115#/120

    ~strength~
    HBBS- new pr of 215# 1rm

    “DON JUAN”
    13:42 rx

  3. Don E Reply

    HBBS =165, 195, 220, 245, 260, 280, 290, 295pr (300 fail, Thx BigJoe for saving my azz from getting squashed!!)

    Don Juan – 13:23rx

  4. Ambadassador Reply

    Squat Cleans – 3@95, 3@115, 3@135, 3@155, 3 @175
    Don Juan – 11:03 with lateral step overs

  5. DC Reply

    OLY- 3x 120 3 x130 3x 140 3×140.
    HBBS – 5x 150 3×175 2×225 1x2301x250 1×255 10#PR yay! Metcon- 12:42Rx

  6. Tyler white Reply

    ~”OLY”~
    Squat cleans
    #135, #165 # 170 # 175 #185 #185
    50~ strict pull-ups #15 #15 #10 #10
    100~Push-ups #50 #50 #30 #30 #30 #10

    “DON JUAN”
    14:47 (55lbs KB 24IN box)
    ~HBBS~
    #135 FOR 5
    #165 FOR 5
    #185 FOR 3
    #215 FOR 2
    #240 FOR 2
    #255 FOR 2
    #265 FOR 2
    # 275 for …………..FAIL FAIL FAILFAIL

    100 Meter sprints x 12 @80%

  7. The Lion Reply

    HBBS 177, 205, 235, 265, 295, 305. Don Juan 11:15 (ab mat sit ups) + Extra Credit

  8. KellyG. Reply

    “Don Juan” 11:28 RX
    went up 15# on my hbbs 🙂 felt great!
    felt like I could have kept going if we had more time.

  9. Josh.O Reply

    OLY- 165(3) 175(3) 185(3) 200(3×3)
    HBBS- legs felt like junk today 180, 210, 240, 270, 285, attempted 310 but didn’t get it

    Metcon- Don Juan Comp–23:30RX
    4 rounds
    100 double unders (Snow outside)
    7 burpees
    14 front lunges (135)
    7 burpees

    Wanted to run anyways but justin suggested doubles, I wasn’t thrilled with the idea but i REALLY needed the double under practice.

  10. Jj Reply

    OLY- 115(3) 125(3) 135(3×3)
    HBBS- 145, 165, 195, 215, 225, 230 PR:)!
    Don Juan Comp–16:20RX
    4 rounds
    100 double unders
    7 burpees
    14 front lunges (95)
    7 burpees

  11. Reale Deal Reply

    HBBS PR’d by 20# with 185#. I think I had a little more in me too, next time!
    Don Juan 13:48 Rx

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