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