08-27-14

AM
A. Bulgarian Ring Rows. 30.

B. Hand Stand Tech Walk. (5' max distance)

C. DHTI - StC - Inv. 15 reps.

D. Pseudo Planche PU. 30.


PM
50 Thrusters for time. 95#
*15 DU at the top of each minute*

9:37
5s unb, DUs unb

08-26-14

Row 2k
7:38.7  *PR

11s PR over last month's 2k row. recovered really quickly.  felt awful initially when i ended.  definitely gave 105%, didn't hold back.  had Joy "coxswaining" for this row which really helped me focus more on feel and less on the numbers on the monitor.  was targeting 1:55-1:58 for first 1500, then increase at 500 / 350 / 150.

08-25-14

AM
A. Sq Sn x1 / HSS x3. 2 min rest. x5 (75, 80, 85, 90, 95x3)
worked on jumping feet out wider to fit hips between knees, solid base, technique felt solid, eyes open, feels a whole helluva lot different than when i was doing it incorrectly.  coach said some pretty nice adjectives as well.

B. Sq Sn  85#. 1 every 30s. x 20 (fail @ 18)
thought shoulders were going to feel more smoked and was concerned that these were going to be difficult going up, but such was NOT the case.  most went up pretty easy.  was able to reset quickly and ensure i was starting the moment at the top of the minute / 30s mark.  just didnt put enough hip into the rep i failed.

C. BB russian stepup. 20. 90s rest. x5 (55#)
little wobbly.  right knee still not feeling 100% with some movements.


PM

A1. PP. 5, 4, 3, 2, 1. 2 min rest (115, 120, 125, 130, 135)  *145# PR
A2. Bent over row. sup grip w fat bar. 3-4 reps. 2 min rest
x5
found the sweet spot pretty quickly with Push Press .  all reps TnG.  started on lighter side since as of last week i hadnt really been able to do multiple reps at 125.  135 went up super easy.  attempted 2 more lifts at 140, and 145 for PR.  145 was really tough so i stopped there.

B1. Russian Dips. 12 for time. 1 min rest. (3:14; 5:27; 9:51; 15:30)
B2. GHD situps. 25 for time. 1 min rest (56s; 1:05; 1:19; 1:15)
x4
Russian Dips got really tough almost impossible going into 3rd set.  very difficult to keep toe off ground and thighs from bracing on the blocks during dip press out.  first set was nice... definitely aggressive and attacked like i didnt have additional sets after that one.

08-23-14

A. 10 HSPU to max depth
(only 6 completed w abmat, shoulders were super smoked, had difficulty with pressing out)

B. 20 wall facing shoulder taps. 2 min rest. x5

C. 30 L Pullups ( w swing into L)

D. 20 Ring Dips w turnout

+
15 min AMRAP - 6 rds + 200m
300m Row
15 DL 125

(all unbroken)

08-22-14

A. FS. 5x5. 3 min rest (125, 135, 145, 155, 160)

B. Drop Snatch. 3 OTM x 10 min (65# - fail at 6 min)

+
35-25-15   5:30
UB WB (14# to 10')
UB DU

08-20-14

A. CTB. 20 for time. - 1:06 (7 unbroken)

B. PS x1 / HPS x3 / PS x1. build to a max (85) (90x4)

C. CTB. 20 for time. - 2:47

D. HPC. 3 OTM x 12 min. perfect elbows (95x6, 100x3, 105x3)

E. CTB. 20 for time. - 3:16

08-19-14

A. Front Rack WL. 20 continuous steps. 2 min rest. x4 (55, 65, 65, 65)

B. Back Squat w chains. 3 AFAP OTM x15. (CH+20x10, CH+30x5)

C. GHD Situp. 75 for time - 4:55

08-18-14

A. Strict Press Cluster. 2. 2. 2. 20s / 2 min. x5 (70, 75, 80, 85x4, 85x2, 80) *PR@85

B. Push Press. 5 reps. 90s rest. (110, 115, 115, 120, 125x4)
B2. Bent over Row. 4-6 reps. 90s rest. (105, 110, 115, 115, 115)

C. Russian Dips. 30 reps (no legs, full ROM)

08-16-14

A. Squat Clean. tough 1. (145#)

B1. Squat Clean 135. 6 for time. 1 min rest
       Squat Clean 85# x 6 / Front Squat 135# x 6. for time. 2 min rest (2:23; 2:57; 2:31; 3:08; 2:59)

B2. TtB. 12 for time. 1 min rest. 2 min rest (25s, 27s, 29s, 35s, 40s)
x5

08-15-14

500m row for time   1:35.9 *PR*

+
200m sled push for time  3:22

+
100 Burpees for time  7:59

08-13-14

4-3-2-1  3:01
DL225#
HSPU

-5 min rest-

8-6-4-2  6:06
PC 125#
CTB

-10 min rest-

3 RFT  9:10
15 PS 65#
10 RD

08-12-14

10 Thrusters @ 65#
10 BJ 20"
30 DUs
2 min rest
x 10

1:12; 1:38; 1:40; 1:31; 1:29; 2:05; 1:55; 2:23; 2:19; 1:19

08-11-14

A. PS. 3 OTM x 10 (85#)

B1. Russian Dip transitions. 7 fast
B2. Legless Rope Climb. 1 rep
x7

C. 1 leg wtd BE. 6-8 reps. x5 (10#)

08-09-14

20 min AMRAP - 6 rds + 4
5 CtB
5 Dips
10 FS 115# (from floor)

08-07-14

A. PC&J. 1 RM (145#) *PR

B. 30 C&J 95# for time - 4:19

C. TnG PC practice. 3s. 20s rest 65-85#

08-06-14

3 RM TnG DL (305#) *PR

+
Open WOD 14.3 (131 reps)

08-05-14

A. Squat Snatch. build to tough single (105#) *PR

+
"Fran" - 5:30 *PR
21-15-9
Thrusters 64#
Pullups

08-04-14

A. PJ. 5x7 sets. TnG. mod weight & fast (105, 105, 110, 115, 120)

B1. Legless RC. 1 rep
B2. Russian Dip. 5-10 reps
x6

C. 500m row for time (1:38.9)

08-02-14

20 min AMRAP
20 DL 185#
20 BP 115# 105 (warmup several reps at 115#, new PR)
20 WB 20#

1 rd + 52 reps

2 rds 20:30

08-01-14

AM

Open WOD 14.2 (85 reps)

+
10-8-6-4-2
75# OHS (from floor)
CTB

PM
15-12-9
 PC 115/75
lateral bar over burpees
-10 min rest-
x2

(4:45 / 4:35)

07-30-14

A. HSPU. 10-20 strict for max depth (11 w ab mat only)

B1. Split Jerk. BTN. build to 1 RM. (145# BTN / 155# front)
B2. HPC. Build to 1RM. (145#)

C. Dip. AMRAP. 1-3 ladder in 6 min (6 rds + 1+2+2) (on rings, strict)

07-29-14

Triple 3 - 49:43
3,000m Row
300 Double Unders
3 mile run

(13:12 row, 6 min for DU (sets of 30), 27:37ish for run)

07-28-14

A. Deficit Snatch DL. @31x1. 2-3 reps. 2 min rest. x5 (135, 145, 155, 165, 175)

B. CTB. AMRAP. sets of 4 in 4 min. 4 min rest (5 sets of 4, 2 sets of 3)

C. CTB. sets of 3 in 4 min. (7 sets of 3, 2 sets of 2)

D. Thrusters 95#. 5 OTM x 10

07-26-14

A. Squat Sn x1 / HSS x1 / OHS x1. 2 min rest x4 (80, 85, 90, 95) *HSS PR @95#

B. TtB. 8 for time. 45s rest. x4 (13s, 13s, 14s, 13s)

C. WL. 100 steps. slow / steady

D. Airdyne. 20 min easy

E. HS Walk Practice

07-25-14

A. MU Practice (5 reps)

B. Push Press 3, 3, 3. 2 min rest. (115, 120, 125)

C. HPC. 3, 3, 3. 2 min rest. (125, 130, 130)

D. HS Walk Practice.