03-26-14

EMOM for 20 min

Odd- 3 Power Snatch 75#

Even- 5 Burpee over bar

 

-10 min rest-

Airdyne 30s @ 85%

Airdyne 30s easy

x10

03-25-14

For time  10:44

10-8-6-4-2

HSPU

Pistol (per leg, alternating)

+

1-10-1 Unbroken Thruster Ladder for time 75#  15:30

+

10 Squat Clean for time 115#  3:09

03-24-14 CF Open WOD 14.4

181 Reps (tiebreaker score 12:55)

3,032 Worldwide
279 MidAtlantic

03-22-14

60cal row @ 100-1200
7sets 2-3 TtB AFAP
rest (full recovery)
x3

skill work, MU practice, open prep

03-21-14 CF Open WOD 14.4

180 reps

03-19-14

MU Practice

30/30 AD
x20

03-18-14

A. MU Practice (3 misses done)  3 total

B. PCx1 / HSCx1. 2 min rest. x6 (110, 115, 120, 120, 125)

+
15 min AMRAP - 5 rds+15

• 5 TtB
• 10 HPC@95#
• 15 WB20 click AD

03-17-14

A. Split Jerk. 10 singles. 110-130. 90s rest (110, 115, 120, 125, 130x6)

B . MU Practice on high rings

+
30-20-10   24:22
Burpees
S2O 100#

03-15-14

EMOM x 16
ODD - 5 HPC 105#
EVEN - 3-5 HSPU Unbroken (5, 5, 5, 4, 3, 2, 3, 3)
+
EMOM x 16
ODD - 7 Burpee w touch to high bar
EVEN 5-7 TtB Unbroken (7)
+
EMOM x 16
ODD - 7 calorie Row
EVEN - 12 WBs

03-14-14 CF Open WOD 14.3

133 reps (7:36 tie breaker score)

7275 Worldwide
702 MidAtlantic Region

03-12-14

5 rds not for time

• 1 MU (3 assisted)
• 10 WB

+
TtB 10 sets of 5 unbroken
+
30/30 AD x 10

03-11-14

A. 5-10 MU (8, 2 half reps, 2 assisted)

B. TnG PC 5x5. 2 min rest (85, 95, 105, 115, 125)

C. 5 DL OTM x 10. 185#

D. 30 Burpee Box Jumps 20". (2:45)

03-10-14 CF Open WOD 14.2

82 reps

8,593 Worldwide
793 MidAtlantic Region

03-08-14

2:30 timer
90s Row
10 OHS 65#
AMRAP CtB
-30 sec rest-
2:30 timer
10 Burpee BJ 20"
12 OHS
AMRAP CtB
- long rest-
x2
(3,5 & 4,8)

+
20 min z1 Row (4110m)

03-07-14 CF Open WOD 14.2

74 reps

03-05-14

Muscle Up Practice (3 reps) *first one EVER!!!
+  (could not complete below after MU practice)
10 SC&J 110# for time
+
6 min
12 BJ 20"
9 S2O 75#
6 TtB

https://www.facebook.com/photo.php?v=821407101221092

03-04-14

MU Practice ( 10 reps , bent arm hang)

03-03-14 CF OPEN WOD 14.1

5 rounds  +  39 = 264 reps

10,147 World
839 Mid Atlantic Region

MU Practice

03-01-14

30/30 AD
x8
1 round CF Open WOD 14.1 (30 DUs & 15 Snatches 55#)
5 min Rest
x3

1:02; 1:15; 1:11

02-28-14 CF Open WOD 14.1

5 Rounds + 31

02-26-14

A. Ring MU practice. (work on raising rings for the jumping practice and/or strict practice with "push")

+

6 Rounds for time - 12:00

5 Thrusters 95#

30 Double Unders

+

20 minute z1 Row (4118m; 2:25.7 pace)

02-25-14

A. Ring MU practice. (work on raising rings for the jumping practice and/or strict practice with "push")

B. HSPU negatives. (abmat / 25# plates). 10 reps as slow as poss. Rest as needed.

C. Kipping HSPU. (as deep as poss). 7 sets of 3 unbroken reps. Rest as needed.

 

+

10 rounds for time - 6:41

3 CTB Pull Ups

3 Ring Dips

02-24-14

A. Ring MU practice. (work on raising rings for the jumping practice and/or strict practice with "push")

B. 3-Position Power Snatch. (high thigh, above knee, floor). 5 sets with "perfect" form. 90s rest.

(65, 70, 70)

C.  Reverse Lunge. 3-5 per leg. 60s between legs. x5 (110, 115, 120, 125, 130)

 

+

7 rounds for time - 5:42

• 7 Toes to Bar
• 7 Box Jump 20"

02-22-14

Power Snatch 1 RM - 100#

6 sets for maximum cumulative reps:
45 seconds deadlift 95#
15 seconds rest
45 seconds hand release push ups
15 seconds rest
45 seconds power snatch 65#
15 seconds rest
45 seconds push jerk 65#
rest 2:15 min bw sets

DL were 28, 24, 24, 23, 21, 20
PU were 30, 24, 18, 18, 17, 18
PS were 8, 8, 7, 6, 7, 6
PJ were 16, 16, 13, 19, 14, 14

02-21-14

Strict MU practice
+
150 WBs (7:34)
90 DUs (11:04)
30 CTB (15:30)

02-20-14

5 RFT - 14:44

• 300m Row
• 6 DL @ 185#
• 9 BJ 24"

+
TtB practice (work on 5 tight & unbroken)

02-18-14

25 min AMRAP - 141 reps

• 25 BUrpees
• 25 PC & J @ 65#
• 25 Burpees
• 25 PC&J @ 95#
• 25 Burpees
• 25 PC&J @ 115#

02-17-14

A. Deficit DL Snatch Grip @31x1. 4-5 reps. 2 min rest x3  (145, 155, 175)

B. Barbell Rev Lunge. 6-8 reps per leg. rest 60 s btw leg. x4 (105, 105, 110, 115)

+
50-40-30-20-10   "Annie" 7:12

• DUs
• Ab Mat Situps