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