10-15-14

AM
A. Squat Snatch 95#+. 5 singles / attempts. 2 min rest. (95, 100f, 95, 95f, 95)

B. TnG HSS. 3 reps. x5 90s rest (75, 80, 85, 90, 95x2)

C. OHS @ 22x1. 6-8 reps.2 min rest. x5 (deep) (from floor) (65, 70, 75, 80, 85)

PM
A. PS. 3-4 reps OTM x10. 85#

B. DL. 125#. 20 for time. 90s rest. (27s, 26s, 26s)

+
30s AD @ 100% (approx 80-90 pedals)
2:30 rest
x5

09-23-14

Airdyne
5 min hard / 3 min easy
x5

these sucked working on digging deep and pushing thru the burn and making legs keep moving and moving faster as burnage gets more intense.  was definately working harder than last week

09-16-14

Airdyne
5 min hard / 5 min easy x4

03-12-14

5 rds not for time

• 1 MU (3 assisted)
• 10 WB

+
TtB 10 sets of 5 unbroken
+
30/30 AD x 10

01-13-14

A. TnG Deadlift 185. 5 reps EMOM for 10 min.

 

B. Box Jump 20". 15 for time. 1 min rest. x5 (25s, 24s, 24s, 24s, 26s)

+

Airdyne 40s @ 85%

Airdyne 20s easy

x15 (@5 / 5.5 "Rusty")

CF 03-06-13

3 min Row - 765 m
30 sec rest
3 min Situp - 65 reps
30 sec rest
3 min Burpee Box Jump - 17 reps
30 sec rest
3 min KBS (35#) - 75 reps
30 sec rest
3 min Airdyne - 91 clicks