04-18-14

A. DL. 5, 3, 1 (235, 255, 285)

B. Jerk 1 RM (155#) *new PR

C1. Good Mornings. 4-6 reps. 2 min rest (85, 90, 95, 100, 105)
C2. CGBP. 2-3 reps. 2 min rest (85. 90, 95, 100, 105)
x5

04-16-14

A. 3 position Hang Squat Snatch. 10 sets. 60s rest  (55, 60, 65, 65, 70, 70, 75, 75, 60, 65)

B. 1 1/4 BS. 2-3 reps. 2 min rest. x5 (120, 130, 140, 145, 150x2)

C. 20 "2 for 1" Wall Ball for time. 90s rest. x3 (1:55; 2:05; 2:40)

04-15-14

30 min Row @ 2:20 pace (2:16.2 avg pace 18:20 on rower)
every 3 min:
8 burpee lateral hop over rower
6 TtB

04-14-14

5 Rds NFT:

• 5 strict ring pullup (lean away)
• 5 Hip to Bar pullup
• 5 strict ring dip on boxes
• 5 kiping ring dip

+
A. PS Cluster. 1.1.1.1.1. 15s / 2 min rest x 4 (70, 75, 75, 80)

B. Pendlay Row. 3-4 reps. 2 min rest x4 (85, 90, 95, 100)

+
For Time:
4-3-2-1
DL 225#
HSPU (head to floor)

04-12-14

5 rds NFT:

• 12 rebound BJ 20"
• 6 Squat Snatch 55-65# "perfect" (55#)
• 3 dead hang to inverted to skin the cat to inverted to lower ASAP & rigid

+
Butterfly Pullup practice

+
10 GHD Situps AFAP. 90 sec rest. x6

04-11-14

A. DL. 6, 4, 2, 6, 4, 2 (175, 195, 225, 205, 235, 275)

B. PP. 3, 3, 3, 3, 3. 2 min rest (95, 105, 115, 125, 130x1)

C1. GM. 6-8 reps. 2 min rest (85, 95, 85, 85, 85)
C2. CGBP . 4-6 reps. 2 min rest (75, 85, 95, 100)
x4

04-10-14

Butterfly Pullup Practice

04-09-14

A. Sq Snatch. 15 singles 80#+. (85x3, 80x12)

B1. 1 1/4 FS 3-4. 1 min (85, 95, 100, 105, 110, 115)
B2. 6 CTB (sets of 2) for time. 2 min rest
x6

+
12-9-6-3  7:01
95# Thruster
TtB

04-08-14

50-40-30-20-10   29:34

• Row cal
• sit ups
• AD (100-80-60-40-20)

04-07-14

5 rds NFT

• 1 MU
• 7 HSPU
• 10 Pistol

+
A1. wtd pullup wide grip. 1-2. 90 sec rest.  (-, 2.5, 3.5, 4x1, 4, 5)
A2. Dip (boxes). 4-6 reps. 90 sec rest.  (-, 5, 6, 7.5, 8.5x5, 9.5x4)
x6

+
50 DL 185 For Time - 7:11
(15, 10, 10, 10, 5)

04-05-14

5 rds NFT:
10 rebound BJ 20"
10 GHD sit-ups
10 WB 20#
30 DUs

+
"Helen" - 11:40 (all unbroken)
3 Rds For Time:

• 400m Run
• 21 KBS 35#
• 12 Pullups

04-04-14

A. Deadlift. 7, 5, 3, 7, 5, 3. 2-3 min rest (155, 175, 185, 175, 195, 205)

B. Shoulder Press. 5, 4, 3, 2, 1. 2 min rest (65, 70, 75, 80, 82)

C1. Good Mornings. 8-10, 2 min rest  (65, 75, 85, 90)
C2. Close Grip Bench Press. 6-8 reps. 2 min rest (65, 75, 80, 85)
x4

04-02-14

A. 15 Snatch @80#+ (80#)

B. 1 1/4 BS. 5-6 reps. 2 min rest. x5 (95, 105, 115, 125, 135)

C. Jumping Back Squat. 3 OTM. x10 (95#)

D. AMRAP 1-4 CTB Ladders in 5 min (2 rds +3rd + 2 in 4)

04-01-14

15 min Row (3262m / 2:17.9 avg)
15 min AD (342 clicks)
15 min Run (1.58 mi)

03-31-14 CF Open WOD 14.5

14:58

734 Mid Atlantic Region
8,078 Worldwide

Overall Standings CF Open:
522 Mid Atlantic Region
5,489 Worldwide

03-29-14

9-7-5
Thrusters 65#
Burpee over Bar
rest (full recovery)
x3

(3:06; 2:47; 2:51)

03-28-14 CF Open WOD 14.5

16:34