02-15-14

Jerk Max - new PR 145#

30 HSPU for time - 7 min time cap - 6:52

2-4-6-8-10-8-6-4-2  10:25

• 75# Thrusters
• TtB

02-14-14

90s Row @85%
15 KBS (unbroken) 53#
1 min rest
x5 (2:06/358m; 2:09/355m; 2:07/350m; 2:06/347m; 2:06/349m)

90s Row
15 PS (unbroken)
1 min rest
x5 (2:28/333m; 2:37/323m; 2:42/306m; 2:39/310m; 2:37/312m)

90s Row
15 DL (135#)
2 min rest
x5 (2:16/315m; 2:08/322m; 2:08/322m; 2:05/317m; 2:04/323m)

02-12-14

A.  Front Rack Rear Foot Elevated Split Squat. 3-5 reps @ 42x1. 60s rest between legs. x5

(65, 70, 75, 80, 85)

 

B. Double Arm KB/DB Single Leg RDL. 7-9 Reps @ 30x1. 90s between legs. x3 (25, 35, 40)

 

C. Forward OHS grip Walking lunge. 24 continuous steps.  2 min rest. x3 (45#)

 

D. 100 Back Extensions for time - 4:34

02-11-14

AM

A. 10 Bar Muscle Ups not for time. (fail)

 

B1. 3 [Unbroken] CTB Pull Ups. rest remainder of minute

B2. 3 HSPU. rest remainder of minute. x10

 

C. 3/2 Unbroken Toes to Bar every 30 seconds x 20

(3 ttb on the top of every min, 2 ttb on the bottom)

PM

10 min AMRAP - 5rds +1

• 10 Power Snatch 65#
• 10 Box Jump 20"

02-10-14

200 Double Unders for time - 3:24

+

8 Burpees AFAP

150m row @ 100%

3:30 rest

x4 (29s?, 29s, 26s?, 31s?)

+

1 minute Airdyne @ 100% - 39 clicks

02-08-14

A. OHS 45-55#. 10 unbroken reps every 90 seconds x 10 sets. (55#)

 

+

5 rounds for time - 6:31

• 5 Power Clean 95#
• 5 Burpee Pull Up

 

+

3 rounds for time - 7:44

• 20 Wall Balls
• 20 Box Jump 20"

02-07-14

A. Incline Bench Press. 4-6 @ 30x1. 2 min rest. x5 (55, 60, 65, 70, 70)

 

B. Power Snatch. 3 TnG reps on the minute for 10 minutes. moderate weight. (65#)

 

+

15 min amrap - 7 rds + 12

• 1 Strict Pull Up
• 2 Ring Dips
• 3 Deadlift 185#
• 4 Push Up
• 5 Feet Elevated Ring Row

02-05-14

AM

A. Front Rack Rear Foot Elevated Split Squat. 5-7 reps @ 42x1. rest 60s between legs. x5 (Start with left leg and match reps on right) (55, 60, 65, 65, 65)

 

B. Double Arm KB/DB Single Leg RDL. 10-12 reps @ 30x1. 90s between legs. x3 (15, 20, 25)

 

C. Reverse OHS grip Walking Lunge. 20 continuous steps. 2 min rest. x3 (35, 40, 45)

 

D. Single Leg Back Extension. 4-7 reps @ 3022. 45s rest between legs. x3 (10, 15, 15)

PM

100 Click Airdyne

100 KBS 2 pood (Russian / eye level Swing)

100 Double Unders

100 Click Airdyne

02-04-14

A. Bar / Ring MU Practice.

 

 B. HSPU. 3 x 1->4 Unbroken Ladders not for time (hands on 10s for any sets possible)

 

C. CTB Pull Ups. 6 for time. 2 min rest. x5 (27s, 29s, 22s, 23s, 21s)

 

D. Toes to Bar. 10 sets of 3 unbroken for time. 5 min rest. x2 (2:26, 2:34)

02-03-14

150 Double Unders for time (2:34 / 55 consec)

+

150m row @ 100%

3:30 rest

x5

(27.1s 1:30.3 pace / 27.9s 1:33.0 pace / 28.5s 1:35.0 pace / 28.3s 1:34.3 pace / 29.5s 1:38.3 pace)

 

+

150 Double Unders for time (3:31)

02-01-14

A. Hang Squat Clean x 3 / Front Squat x5. 80-100#. 2 min rest. x5

+

8 min AMRAP - 5 rds

• 2 Power Clean & Jerk 110#
• 4 Ring Dip
• 6 Toes to Bar

-10 min rest-

For time - 10:15

• 250m Row
• 15 Wall Balls
• 500m Row
• 20 Wall Balls
• 750m Row
• 25 Wall Balls

01-31-14

A. Squat Snatch. 10 Singles. 70#+ (70x4, 75x6)

B. Bent over Barbell row. 7-9. 2 min rest. x5 (50, 55, 60, 65, 75)

C1. Bench Press. 5-7. 2 min rest (75, 80, 85, 90)

C2. Strict COVP Pull Up (Pronated, medium~wide grip, hips forward). 3-5 reps. 2 min rest. x4

D. DB "Man Makers" 20# per hand. 30 reps for time.  10:07

01-29-14

Row 500m @ 85%

rest 2 min

x12

(rest 4 min between sets 4/5, 8/9)

 

ICED IN - DID NOT DO

01-28-14

AM

A. Bar / Ring MU Practice.

 

B. HSPU. 5 x 1->3 Unbroken Ladders not for time (hands on 10s IF possible) (1 reps)

 

C1. 30 Shoulder to Overhead 55# for time. 30 sec rest ( 43s, 41s, 41s)

C2. 20 Burpees for time. 1 min rest (1:15; 1:25; 1:14)

C3. 10 Burpee Pull Up for time. 3 min rest. x3 (1:05; 1:25; 1:14)

PM

A. Front Rack Rear Foot Elevated Split Squat. 7-9 reps @ 42x1. 60s rest between legs. x4

(15#, 35#, 45#, 55#)

 

B. Double Arm KB/DB Single Leg RDL. 12-15 reps @ 30x1. 90s rest between legs. x3 (15#)

 

C. Reverse Barbell Walking Lunge. 20 continuous steps. 2 min rest. x3 (35, 45, 55)

 

D. Single Leg Back Extension. 4-7 reps @ 3022. 45s rest between legs. x3

01-27-14

100 Double Unders for time - 1:44

+

90s AD @ 90%

8 Box Jump 24"

12 KBS 1.5 pood

2 min rest

x5 (2:40; 2:34; 2:27; 2:32; 2:31)

+

100 Double Unders for time -  1:44 (40 unbroken)

01-25-14

50-40-30-20-10  27:48

• Back Squat 65# (taken from floor)
• Burpee

01-24-14

A. Squat Snatch. 15 singles with pretty form. 65#+

 

B. 11.3.  Squat Clean & Jerk 110# (Can be squat clean thruster). AMRAP in 5 min. (12 / 24 pts)

 

C1. Supinated ring rows @ 21x1. 10-12. 1 min rest

C2. Ring Dip. AMRAP. 1 min rest (?, 9, 7, 7, 6)

C3. Kipping COVP pull up. 5-7 reps. 1 min rest. x5

01-22-14

20 Minute AMRAP - 6 rds + 30

• 5 Unbroken Double Unders
• 5 Unbroken Wall Balls
• 10 Unbroken Double Unders
• 10 Unbroken Wall Balls
• 15 Unbroken Double Unders
• 15 Unbroken Wall Balls

-10 min rest-

20 min row for max meters - 4664m (2:08.6 pace; last 2 min decrease to 1:43)

01-21-14

9-15-21-15-9

• Deadlift 135#
• Box Jump 20"

7:04

5-1 unbroken HSPU ladder for time. 5 min rest. x3 (3:12; 4:44; 6:42)
(first set of 5 in 3rd set started at 3+ min)

01-20-14

3 rounds for time - 13:48

• 7 Chest to bar pull up
• 14 Thruster 65#
• 21 Burpee

01-15-15

5 rounds for time - 25:07

• 500m row
• 15 GHD Sit Ups
• 45 Double Unders

01-14-14

5 rounds NOT for time

• 5 Bar MU (as thin a band as poss)
• 5 HSPU (as deep as poss)
• 5 Squat Snatch 70#

+

For time - 7:33

3-6-9-12

• Clean & Jerk 95#
• Toes to Bar

(2013 Opens - 7 min 43 reps, this WOD completed 43 reps in 5:40, 53 reps at 7 min)

01-13-14

A. TnG Deadlift 185. 5 reps EMOM for 10 min.

 

B. Box Jump 20". 15 for time. 1 min rest. x5 (25s, 24s, 24s, 24s, 26s)

+

Airdyne 40s @ 85%

Airdyne 20s easy

x15 (@5 / 5.5 "Rusty")