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

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

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