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Tuesday, August 2, 2016

05-16-16

100ft. HS Walk for time. 6:54
+
3 rounds for time
55 Calorie Row
400m run
75 Double Unders
20 Box Jump Overs 20"

24:08 approx same split each round

05-14-16

Mojo 69 Memorial WOD Comp

3rd place overall
PC complex 170 PR

05-11-16

A. Power Clean & Jerk Cluster. 1.1.1.1. (every 15 secs / every 3 mins). x3 145, 145, 150
+
For time
5-4-3-2-1
Muscle Up
Squat Snatch 105#
10:17
+
C. CTB Pull Up. 7 on the min for 7 mins.
D. Bar Facing Burpees. 20 AFAP. 90 sec rest. x4 60s, 1:03, 1:02, 1:20
+
15 min easy row

05-10-16

10 min HS Walk practice
+
2 sets:
5sec AB 100%
55s AB 150 w
x10
+
run 1 mile easy

05-09-16

Salt Games Practice  all 4 WODs

05-06-16

20 RFT:
5 PC 95#
5 BBJO 20"
10 cal AB

42:11

05-07-16

A. HSS. 3 OTM x 12 min 95x3, 100, 105, 110
B1. BS @ 5050. 5 reps 90s rest "deep" 115, 125, 135, 145, 135
B2. stirct MU 3 reps 90s rest 3, 2/1, 2/1, 2/1, 2/1
x5
+
20 min AMRAP:
50m sled drag 135
3 Bar MU
3 strict HSPU
15 GHD
5 rds + sled./... 3s then 2/1 for bar MU, singles for strict HSPU

05-04-16

A. Power Clean & Jerk Cluster. 1.1.1. (every 15 secs / every 3 mins). x3
+
21 - 15 - 9
Thruster 65#
Pull Ups
+
15 min easy row
15 min easy assault bike

05-03-16

A. Strict HSPU. 55 for time. (13 min max) 11 doubles, 10 singles.  32 reps total, 20 reps @ 5:30
B. Muscle Up. 5 triples for time. (stop if fail 3 times in a row) 3:57
+
200m run @ 100%
3 min rest
x8
(5 min rest between 4/5)
35s, 35s, 34s, 35s......... 

05-02-16

AM
A. Power Snatch. 5 singles 115ish. Rest as needed. 115x3, 110x2, 115
B. Deadlift 205#. 5 on the min for 10 mins. 9-11s no belt
C1. Front Rack Walking Lunges 95#. 20 steps. 1 min rest.
C2. Single Leg RDL. 10 reps. 1 min between legs. 35# each
x4

PM
3 rounds for time
1k row
20 Burpee Box Jump Overs 20"
19:13 rows 3:53, 3:56, 3:54
+
Row sprint 15 seconds @100%
rest 3 min
x8 sets

pace 1:23, 1:22, 1:21, 1:20, 1:21, 1:21

04-30-16

A. SSx1 / HSS x2 OTM x 10 min. @105#
B. FS 3x3 2 min rest all 185#
+
Salt Games 2015 final WOD w CTB & Bar MU

04-29-16

A. Push Jerk. 3x3. 2 min rest. 155, 160, 165x1, 155
+
3 min Assault Bike @ 280 watts
800m run
1500m row (2:00-2:02 pace)
40 Wall Balls
80 Double Unders
3 min rest
x2

17:33 (4:27 run, 6:00 row, WB unb)
19:53 (5:2? run, 6:05 row, WB unb)
AB 225-250w

04-27-16

AM
A. Power Clean Cluster. 2.2.2. 20 sec rest / 2 min rest. x5 145, 150, (155 1s), 150, 150
+
For time
12 - 10 - 8
Power Snatch 75# unbroken
Cal Assault Bike

4:28

-12 min rest-

For time
12 - 10 - 8
thruster 95# unbroken
calorie row

4:10

PM
Walk on hands. 

04-26-16

Am
A. Strict hspu. 50 for time. 12 min max. 20 @4:21, 40@9:32, 47@12, 2 failed reps
*
24 min emom
Min1- 1 leg less rope climb + 1 rope climb
Min2- 6 Burpee box jump over 20"
Min3- 2 sets of 2 unbroken muscle ups
Min4- 30 sec assault bike 300 watts


MU 2/1, 2/1, then 3s

04-25-16

AM
A. Back Squat. Build to a max 225# PR
B. Back Squat. 50 for time 75% A  11:13 in 5s @170#
+
3 rounds
25 ghd sit ups
50m farmers carry 1.5 poods
75 Double Unders
14:15 (did 100m FC)

PM
1k row 2 secs faster than last week
30 sec rest
x6
(2 min between 3/4)





15s on / 3 min rest x8
lowest pace 1:22, 1:24, 1:23, 1:23, 1:23, 1:24, 1:24

04-23-16

(with Tyler)
A. Squat Snatch. Build to a max. 135 # PR
B. Power Clean 155. AMRAP in 1 min. Rest to full recovery  4
C. Power Clean 135. AMRAP in 1 min. Rest to full recovery  15
D1. Power Clean 95. AMRAP in 1 min. 0 sec rest.  28
D2. Burpee Box Jump over 20". AMRAP in 1 min.  12
+
3 rounds for time
20 cal AB
25 PS 55/75#

4:58

04-22-16

A. Push Press. 3x3 (all same weight). 2 min rest.  145
+
2 sets:
800m run
1200m row (2:00-2:02 pace)
-into-
5 rounds (~1 min per round)
10 thruster 65# unbroken
20 double unders
3 min rest between sets

15:23, 16:35 both sub 5 rows, rounds 2-5 of DUs unb

04-20-16

A. Squat Clean x1 / Hang Squat Clean x1 / Front Squat x1. 1 on the min AFAP.  X10 min @ 145 ish.  ~11-13s per complex
+
(Tara & Megan doing pretty much same thing)
10 min EMOM
odd- 4 Power Clean 125# + 10 Wall Ball 20#
even- 8 toes to bar
+
12 Calorie Assault Bike All out
12 Deadlift 205# unbroken
12 Calorie Assault Bike All out
12 min rest
x3
2:15, 2:34, 2:32

04-19-16

AM
A. Bench press 1rm.  155# PR
B. Strict hspu. Amrap triples in 15 minutes. 3 doubles, 8 singles (2nd rep fail), 6 singles
C1. Kipping 4" deficit hspu. 6 for time. 90 sec rest. 

C2. Weighted strict ctb pull up. 3-4. 90 sec rest.  5, 10, 12.5, 15, 17.5
X5

PM
A. Kipping pull up. Max unbroken. 4 min rest. x2 35 unb front rig 1:15, 27 unb back rig 51s
+
25 ft oh walking lunge 65#
10 bar facing burpee afap
25 ft oh walking lunge 65#
2 muscle up
3 min rest
x5

Friday, July 1, 2016

04-18-16

Salt Games Practice - Party in the Middle WOD





PM








04-16-16

A. Front Squat. 10,2,10,2,10,2. 3 min rest (heavier each wave) 125, 165, 135, 180, 145, 195x1
+
400m run
5 Ohs 105#
1 min rest
X4
(Work on not flipping feet out to the sides when running)

2:20, 2:20, 2:24, 2:27
+
800m sled drag 65#

04-15-16

A. Power Snatch clusters from high blocks (mid thigh). 1.1.1.1.1. 15 sec rest/ 2 min rest. X5
100, 105, 110x4, 110x4, 105, 105
+
10 sets
12 kipping hspu
10 ctb
1 min rest
(3 min between 5/6)

1:22, 1:15, 1:30, 1:36, 2:09, 1:46, 2:05, 2:02: 1:57, 2:18
CTB all unb, HSPU 5/4/3, 8/4x3, 6/3/2/1, 5/2/3/2, 4/3/2/2, 5/3/2/2, 5/4/3, 4/3/3/2

04-13-16

A. Squat Snatch. Build to a max. 130#
B. Squat Clean & Jerk. Build to a max. 165#
+
2 mins Assault Bike @ 300 watts
20 Power Snatch 55#
2 min rest
x2
2:45, 2:55
-into-
2 mins Assault Bike @ 300 watts
20 Deadlift 155#
2 min rest
x2
2:58, 2:58

+
12s sprint
-3 min rest-
x5
36 cal total

04-12-16

A. Strict HSPU. AMRAP doubles in 12 minutes. 20 doubles, 3 singles (43 reps)
B1. Bench Press. 5 reps. 90-120 sec rest. 115, 115, 120, 125, 130
B2. Bar Muscle Up. 7 reps. 90-120 sec rest.   4/3, 5/2, 5/2, 4/3, 6/1
x5 
C1. Bar Facing Burpee. 10 AFAP. 60 sec rest. 31s, 34s, 41s
C2. Pull Ups. 21 AFAP. 60 sec rest.  38s, 39s, 40s
x3

Practice butterfly pull ups somewhere in there, and work your muscle up practice / accessory work either before or after this.

04-11-16

30 min row for max meters  7513m


+
15s sprint
-3 min rest-
x6

pace - 1:26, 1:24, 1:22, 1:23, 1:22, 1:23

04-09-16

A. Hang Power Clean. Build to a 5 rm.  155#
+
12 Power Clean 95#
10 Burpees
50 Double Unders
3-4 min rest
x5 (all AFAP.. as close / better than 90 secs per round as poss)
1:22, 1:29, 1:29, 1:32, 1:30 all unb
+
20 GHD Sit Ups AFAP
Rest as needed
x4
35s, 38s, 39s, 40s

04-08-16

A. Power Snatch. 1 every 30 secs for 10 mins. 115 +/- ... go up if you can, go down if you need to. 105x12, 110x8.  blah...
B. Split Jerk. 5 TnG triples. "tough enough" ... 90 sec rest between. 145#  Sh** felt "heavy"
+
10 sets
8 CTB Pull Up
10 Kipping HSPU
1 min rest
(3 min rest between 5 and 6)

47s, 57s, 1:10, 1:42, 1:44, 1:29, 1:33, 1:45, 1:32
CTB all sets of 8, HSPU 10x3, 6/4 x3, 5/5x4

Friday, May 6, 2016

04-06-16

(me and Tara doing this)
A. Hang squat snatch X1/ OHS x1. (hold ohs deep for 2 secs). Rest as needed. X6. 
115, 120, 125x2, 130x2, 135, 140  PR
+
Assault bike 90 secs @ 300 watts
15 power snatch 55#
10 wall ball 20# to 10ft
2 min rest
X2

2:41, 2:48 all unb
-right into-
Assault bike 90 secs @ 300 watts
15 deadlift 155
10 wall ball 20# to 10ft
2 min rest
X2

2:52, 2:44 all unb

04-05-16

A. MU skill practice
B. Strict hspu. Amrap in 8 mins.
25 reps 14 at 4 min
C. Butterfly practice
D1. Bench press. 5 reps. 2 min rest.
95, 100, 110, 115, 120, 125
D2. Bar muscle up. 6 reps. 2 min rest. x6
unb
+
10 min easy row
10 min easy run

04-04-16

A. Hang squat clean. Build to a tough 2. 170# PR
B. 1 1/4 back squat. 6-8. 3 min rest. x6 105, 125, 130, 135, 140, 140
C. OHS 105. 10 reps AFAP (from floor). 1 min rest. x6

1:10 8/2, 2:00 10, 60s 5/5, 59s 6/4, 60s 5/5, 1:10 5/5
D. Snatch Grip Deadlift. 3,3,2,2. Control each rep back to ground. 2 sec on ground between reps. 2-3 min rest. 175, 195, 215, 235
E.  DB squat snatch practice 

04-02-16

A. Hang power snatch from low blocks. Build to a max. 115#
B. Hang power clean (no jumping/ foot movement... Coming up on toes is ok, but no jumping feet out at all). 12 sets of 3. Rest as needed. 1-2 min rest between sets.
135x2, 140x2, 145x8
C. Power clean 95#. Amrap in 30 sec. 90 sec rest. x3
14, 14, 15
D. Burpees. Amrap in 30 sec. 60 sec rest. x5
14, 13, 13, 13, 12, 13
E. Double Unders. Amrap in 30 sec. 30 sec rest. x7
53, 51, 41, 52, 53, 53, 46 (sets in 50s unb)
(really go as hard as possible each 30 sec piece of all of these)

04-01-16

A. Squat snatch 105-115#. 7 singles. Rest as needed. 105x2, 110x2, 115x2, 120, 125, 130 PR
B. Back Squat. 5x5. 2 min rest. All same weight. 175#
+
5 rounds for time
20 wall ball (20# to 10ft)
6 bar muscle ups


15:41  WB: 20, 10/10.... MU: 6, 4/2, 4/2, 6, 3/3 bar very slippery

03-30-16

2000m row
100 cal assault bike
50 Ghd sit ups
25 toes to bar

24:23   7:55 for row, 11:08 cal AB, 3:27 GHD, 1:53 T2B 8/5/2/5/3/2

03-29-16

A. Muscle up skill work.
B. Butterfly pull up practice.
C. Hspu. 55 for time. 7:43.  holy triceps 10/5, then alt 3/2s... 10 in 23s 25 reps at 3:01
+
15 min amrap
400m run
2 cnj 125
2 muscle up

5 rounds all unbroken

03-28-16

Open WOD 16.5
21-18-15-12-9-6-3
Thrusters 65#
Bar facing Burpees

11:15 all unbroken

Sunday, April 17, 2016

03-26-16

A. Muscle up skill work. 
B. Muscle up. 2 on the min for 12 mins
C. Power clean TnG. 2,2,2. 2 min rest 150, 160, 165f, 160
+
250m row for time
45.9s (avg 1:32 pace, lowest 1:30)
+
1 min assault bike @ 300-360 watts
30 sec easy
x10

03-25-16

Open WOD 16.5
21-18-15-12-9-6-3
Thrusters 65#
Bar facing Burpees

12:35

03-23-16

A. Power Clean & Jerk 105. 5 otm for 10 mins.
+
3 rounds for time
10 Power Snatch 95#
10 Burpee Box Jump 20"
20 Pull Ups
+
Hs Walk practice
+
MU drills

03-22-16

A. Hang squat snatch. 10 singles. 2 min rest. 105x3, 110x2, 115x2, 120x2, 125x1
B. OHS. 333. 2 min rest. 135, 140, 145
+
8 sec assault bike 100%
52 sec easy
X10
+
20 sec assault bike 100%
3:40 easy
X3

+
MU drills and homework

03-19-16

A. 8 CTB pullups. 8 OTMx 5 min 165#
B. HSC. 3x3. 2 min rest. 145, 155, 160
C. HSS. 75#. 5 OTM x 6 min

+
20 min EMOM:
odd: 8 ghd
even 40 DU

03-21-16

AM
Open WOD 16.4
13 minutes AMRAP:
55 deadlifts 155#
55 wall-ball shots
55-calorie row
55 handstand push-ups

193 reps 8:44 tiebreaker

PM
A. Burpee MU 10 for time. 3 min rest x 3. 3:19, 3:05, 3:19
B. PC x1 / Thruster x 1. build to tough 1. 145#
+
12 min EMOM:
odd: 8 BJ 20"
even: 8 thruster 85#

03-16-16

A. Squat Snatch x 1 / Hang Squat Snatch x1. 1 on the min for 10 mins. 105ish.
+
3 Muscle Ups
7 Front Squat 125#
2 Muscle Ups
90 sec rest
x3
1:20 (3, 2)
1:52 (2/f/1)
1:27 (3,2)
+
3 Muscle Ups
20 Wall Balls 20#
2 Muscle Ups
90 sec rest
x3
1:33 (3, 2)
1:53 (3, 2)
2:09 (3, 2)

03-15-16

A. Pcx 1 / hpc x2. 2 min rest. x5 145, 150, 155,160, 160x2
+
6 rounds for time
5 power clean 125#
5 hspu 2" deficit
5 box jump 24"
9:43 all unb
+
Row sprint 20 seconds @100%
slow row 2 min recovery
x4
~1:27-1:29
+
Assault bike sprint 30 seconds @400-600 watts
slow recvoery 90 seconds
x6

03-14-16

AM
Open WOD 16.3

PM
A. Thruster 3rm. 145x3, 155x1, 150x2
+
21-15-9
Thruster 65#
30-20-10
Wall Ball
Calorie Row
10:39 all unbroken

03-11-16

Open WOD 16.3

7 min AMRAP:
10 power snatches 55#
3 bar muscle-ups

90 reps

03-12-16

A. Squat Snatch. 8 singles. 2 min rest. 110x6, 115x2.
B. Strict HSPU practice.  22 reps in 10 min

+
3 RFT:
100 DU
7 FS 135
14 Def HSPU 2"

18:04.  all DU unb.

03-09-16

A. Squat snatch. 5 singles ~ 115. 2 min rest. 120#
B. OHS. 3x3. Rest as needed. 135, 140, 140
+
1000m row @ 2:00 pace
15 box jump overs 20"
1 min rest
X3

Knee gave out on first set of BJ overs... Had attempted them sideways over.. Just did the row portions, then tried set taking off head on, spinning on top and then step down

03-08-16

A. Power snatch. 5 doubles TnG. Rest as needed. 105, 105, 105, 105, 110
+
3 rounds for time
3 muscle up
15 wall ball 10 ft
4 min rest 
x2
4:18 (3, 2/1, 1/1/1)
4:02 (3, 2/1, 3)
+
8 sec assault bike all out
52 sec easy
X20

03-07-16

Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
262 reps

Wednesday, April 13, 2016

03-01-16

A. PC x1 / HPS x2 / PJ x1 / SJ x1.  1 every 75s. x6  145#
B. Strict HSPU. 5 reps for time. 2:49 3/1/fx2/1
C. MU 2 every 45s x8. set 5 failed 2nd rep
D. DU. 100 for time. 90s rest. x2  1:25 (56 unb) 1:09 (97 unb)

+
3 RFT:
20 cal row
10 BJ 30"
7:29

Thursday, April 7, 2016

02-29-16

 REDO: Open WOD 16.1

20 min AMRAP:
25-ft. overhead walking lunge 65#
8 burpees
25-ft. overhead walking lunge 65#
8 chest-to-bar pull-ups
205 reps  (less than first attempt)

02-27-16

5 min AMRAP:
5 PS 95# 5, 3/2, 3/2
8 BFB ~30s, 40s, 40s
3 rds +5
-5 min rest-
5 min AMRAP:
8 cal AB
8 BFB ~30s, 35s, 35s
3 rds +3
-5 min rest-
8 cal Row
8 BFB ~35s, 40s, 40s, 30s
4 rds

02-26-16

Open WOD 16.1

20 min AMRAP:
25-ft. overhead walking lunge 65#
8 burpees
25-ft. overhead walking lunge 65#
8 chest-to-bar pull-ups
208 reps  (405th place in region)

02-24-16

A. SS. 5 singles 115#+.  115x5

+
12 min AMRAP:
12 cal AB
12 T2B
36 DU
4 rds +16, T2B unb

02-23-16

20 min E4MOM:
1: 10 thruster 65# ~18s
2: 8 CTB ~14s
3: 10 WB ~17s
4: 8 BJ 24" ~15s

+ 5 unb Ring MU PR

02-22-16

A. Strict HSPU. 1 every 30s x 5 min. f 9th rep, 10 complete, then practiced modified setup
B. PC&J. 5 singles at 90% 1RM.  done at 150#
+
7-5-3
PCJ 135#
MU
11:23  MU 2s/1, 2s/1, 3.... PCJ singles
+
21-15-9
PS 85#
kipping HSPU
12:03 mostly 5s for PS

02-20-16

A. SS 115#. 5 singles. rest as needed. (max 8 attempts). 2, f, 1, f, 1, f
+
21-15-9
DL 185#
OHS 95#
10:31 DL 11/5/5, 8/7, 9....  OHS 11/10, 10/5, 9
+
easy row

02-19-16

AM
A. 3 RM HPS. 125x3, 130x1 PR
B. 20 MU for time. 10 min time cap. 6:07   3 to start then 2s..
+
3 RFT:
30 CTB
25 Kipping HSPU
20 cal AB
25:22  CTB: 10/5s..., 5s..., 10/5s...  HSPU: 10/8/5, 10/5s.., 5s/3/2

PM
2-4-6-8-10-8-6-4-2
thrusters 95#
10-10-10-10-10-10-10-10-10
T2B

11ish all unb

02-17-16

AM
A. Squat Clean x 1 / Front Squat x 3. 2 min rest. x4 145, 155, 160, 165
+
15 min AMRAP
10 Deadlift (125-145-165-185-205-205-205.......)
10 Burpee Box Jump 20"
20 Wall Balls
5 rds +2

PM
Assault Bike 20s sprint
-4 min easy- (over 200w)
x6
9, 7, 6, 8, 7, 7 cal

02-16-16

A. 10 SJ. 90s rest 155-175.  175, f, 155x2, 160x2, 165x2, 170x2, 175
B. 8 strict HSPU for time 2:59 3/1/f/1s...
C. 2 MU EMOM x 10 min.  all unb approx 9-10s
D. Bar MU. 30ish reps.  1, 1, 1, 3, 3, 6, 9, 5, 3

02-15-16

AM
A. Power snatch 110. 5 reps for time. 43s 2/f/1/1/1
B. Power snatch 105. 10 reps for time 1:12 3/2?/1s....
C. Power snatch 95. 15 reps for time forgot to do these in order, did after 75# 1:31 
D. Power snatch 75. 20 reps for time. 55s unb
(Rest as needed between each)
+
3 rounds for time
10 power snatch 65#
10 bar facing burpees
4:05 unb

PM
3 rounds
500m row
20 OHS 55
9:42 all OHS unb 1:51.5, 1:54.5, 1:51.2

Tuesday, March 15, 2016

02-13-16

16 min AMRAP:
60 cal row
50 CTB
40 WB
30 PC 95#
20 MU

3:10 for row, approx 4:30 for CTB, 10s for WB. 4 reps of MU

02-12-16

A. clean & jerk. Build to a Max 175#

B. 30 PC for time . 135#. 2 MU every break 6:25 MU doubles 8/7/5/7/3

+
15 min AMRAP:
5 Snatch 105
10 HSPU
15 T2B

3 rds in 10 min, then switched just HSPU and T2B then knee gave out 1 rd + 20 reps (no snatches), HSPU and T2B unb

02-10-16

For time:
30 Squat Snatch 95# mostly 2s & 3s
1500m row 2:00.3 avg pace
30 CTB 5s
60 Pistols
30 CTB 10/5s
1500m row 2:04.2 avg pace
30 Thruster 95# 10/10/5/5
33:20 felt like knee was gonna give out on thrusters

02-09-16

A. Strict HSPU. AMRAP in 10 mins. 8 reps.  lots of failures
+
10 min AMRAP
10 Calorie Assault Bike
5 Deficit HSPU 5" 2/2/1, 2/2/1, 1s
3 rds + 10
-10 min rest-
10 min AMRAP
10 Front Squat 125# 10, 5/5, 5/5, 5/5
10 Kipping HSPU 10, 5/5, 5/4/1, 3/3
3 rds + 16
-10 min rest-
10 min AMRAP
10 Burpees
5 Strict Pull Ups 3/2s
8 rds +2

02-08-15

AM
A. Deadlift. 3, 3, 3. 2 min rest. 245, 275, 285
B. Power Clean x 1 / Hang Power Clean x 1. 2 min rest. x6 135, 145, 150, 155, 160, f165, 155x1
+
3 rounds
7 Muscle Ups
7 Deadlift 225#
11:45 DL 4/3, 4/3, 7


PM
30 power clean 95#
30 cal row
2:38 unb 1:02 for PC 1:24 row

2 sets of 3 MU

02-06-16

A. HSS. 3 OTM x 10 min approx 95#.  went beautifully. failed 3rd rep 5th set.
B. Strict HSPU. AMRAP 10 min. 13 reps
+
AMRAP unb kipping HSPU
15 unb OHS 65#
9 cal AB AFAP >300w
-3 min rest-
x6

14 reps 2:23, 10 reps 2:17, 13 reps 2:25, 9 reps 2:10, 8 reps 2:10, 9 reps 2:10

02-05-16

15.1 / 15.1 A

Built up to 175 SC & J afterwards PR.

02-03-16

A. Squat snatch ladder. 1 rep on the minute until failure. Start at 95
and add 5# each minute.  
up to 115# with a few xtra reps
B. Front squat cluster. 1.1.1. 20 sec rest / 3 min rest. X5
155, 165, 175, 185, 185
C1. Wall Ball 20#. 21 AFAP. 1 min rest
42s, 42s, 41s, 42s
C2. Thruster 110#. 7 AFAP. 1 min rest
20s, 22s, 21s, 21s
C3. Double Under. 63 AFAP. 1 min rest. x4
?, 32 unb, 40s, 40s

02-02-16

A. PJx2/SJx1. rest as needed x5 150, 155, 155, 155, 155
+
20 min AMRAP:
20 cal AB > 200w
20 BBJ 20"
20 GHD

3 rds + 26 reps

Row'd Royalty 2016 Comp Results

02-01-16

AM
A. Squat snatch X1 / hang squat snatch x2. Rest as needed. x5 95, 100, 100, 105x2, 105
B. Muscle ups. Amrap unbroken. Rest to full recovery. X5 MUs not really happening
+
15-12-9
Ohs 65#
Toes to bar
Rest as needed to full recovery
X3
3:11 all unb; 3:41 OHS unb T2B 10/5, 6/6, 5/4; 3:40 OHS unb T2B 10/5, 8/4, 5/4

PM
20 min EMOM:
2 strict / 8 kipping HSPU
4 TnG PC 135#

1st 2 rounds got 2 strict, then switched to just 8 kipping.  9 rds unb, 10th 6/2

01-30-16

20 min AMRAP:
150 WBs 6:02 50/25/25/30/15/15
90 DUs approx 2:30
60 CTB approx 5 min 8/6/6/6/4/5s...
30 PS 75# 5/5/5/5/3/2/1/1/1

1 rd + 48 reps.  back on WB with 2 min to go.

01-29-16

AM


PM
A. strict HSPU. 10 sets. 2-3 reps
4 sets of 2, 4 sets failed 2nd rep, 8 singles
+
5 RFT:
10 DL 205#
4 MU
19:54 DL 10, 5/5...... MU singles

01-27-16

A. SCx1/HSCx3/FSx6. build to max. 145#. 155x1
+
7-4-1
PS 65/85/100
-rest as needed-
x2-3
42s, 43s, 41s

+
20 min EMOM:
5 OHS 100-110
30-40 DU

01-26-16

A. Tng Split jerk. Build to a heavy 3. 160#
+
8 min timer:
1000m row 3:50.2
15 ctb pull ups 8/7
AMRAP strict hspu 11 reps.. 5 in 1st min
-4 min rest-
8 min timer:
1000m row 3:51.9
30 pull ups 10s
AMRAP Kipping hspu 22 reps 8/5/???
-4 min rest-
8 min timer:
1000m row 3:57.6
AMRAP muscle ups 11 reps

01-25-16

AM
A. Hang Snatch. 3 singles @ 110++. 115#
B. Squat Snatch 110#. AMRAP in 5 mins. 4
C. Front Squat. 50 for time 135# (no rack). 10 burpee box jumps 24" every break. 12:10 15/10/10/15

PM
14 min AMRAP:
14 Thruster 55#
10 Cal Assault Bike
14 Toes to Bar
5 rds +7 all unb

01-23-16

3 rounds for time
6 Muscle Ups
6 Strict HSPU
14:57

-rest as needed-

3 rounds for time
12 CTB - unb
12 Kipping HSPU 12, 7/5, 6/3/3
5:29 
-rest as needed-

3 rounds for time
18 Toes to Bar 18, 10/8, 10/8
18 Burpees
7:13

01-22-16



01-20-16

AM
A. Squat Clean & Jerk. Build to a tough 1. (only take 10 minutes once you get to 135). 155#
B. Squat Snatch 100#. 5 for time. 2 min rest. x3
38s 3/1/1, 1:23 f/3/f/1/1, 22s 5
+
20 Front Rack Walking Lunge 75-95
1000m row @ 80-85%
2 min rest
x4
5:11 (3:59.1), 5:14 (3:57.7), 5:20 (3:58.1), 5:15 (3:57.4)

PM
45 Deadlift 135#
30 Toes to Bar
30 Chest to Bar
15 Power Clean 135#

9:27
DL 25/20, T2B 15/10/5, C2B 5s, might have done 17 PC....

01-19-16

30 Strict HSPU for time.  22:25. 2 doubles to start. fail at reps 10, 15

+
5 rounds for time
30 double unders
9 Kipping HSPU
7:17.  HSPU 9, 5/4, 3/3/3, 5/45/2/2

+
9 Cal assault Bike for time
2 min rest
x10
23s, 27s, 25s, 25s, 20s, 19s, 20s, 22s, 23s, 23s