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 

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

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

01-18-16

AM
13.1
17 min amrap
40 Burpees to 6"
45 pound Snatch, 30 reps
30 Burpees to 6"
75 pound Snatch, 30 reps
20 Burpees to 6"
100 pound Snatch, 30 reps
10 burpees to 6"
120 pound Snatch, as many reps as possible

155 reps.  75# snatch in 5s

PM
12-9-6
Muscle up
Hang squat clean 135

12-16-15

AM

A. Squat Snatch. 7 singles. 110# +. Rest as needed.

B. Squat Clean x 1 / Hang Squat Clean Below Knee x 1 / Hang Squat Clean Above Knee x 1. Build to a max. 160#, 165x1

C1. OH Walking Lunges. 16 continuous steps. 1 min rest. 100#

C2. Hollow Body Rock. 30 secs unbroken. 1 min rest. x4

PM

Row 2500 @ moderate pace

2 min rest

x3
10:07.9 (2:01.5 avg), 10:07.2 (2:01.4 avg), 10:21.2 (2:04.2 avg)

04-06-15

A. Sq Snatch Cluster. TnG. 2. 2. 2. 20s/2 min. x5
B1. HSC 95#. 10 unb for time. 1 min rest.
B2. GHD situp 15 for time. 2 min rest
x5

PM
20 Thruster 65#
400m run
20 Thruster 65#
3:46.  approx 50s, 2:06, 50s

01-23-15

AM
Row'd Royalty WOD #3 - REDO THIS ON MON
500m 1:44
500m + 30 burpees over rower 4:58.6
2000 (with burpee penalty) 11:06.7 (approx 8 min for just 2k row)

PM
10 unbroken complexes for time:
3 HSC 95
3 FS 95
3 S2O 95
9:09

+
immediately into1 min spazz on airdyne

11-29-14

A. Power Snatch from below the knee. Build to a 2 rep max. (100#) no wrist wraps

B. Squat Clean x 3 / Front Squat x 3 / Hang Squat Clean x 3. Build to a Max. (125#)

C. OHS 75#. 75 for time (from floor). 7:31 (15, 10s...... 5)

11-22-14

A. Hang squat clean. 15 rep max.
B. back squat 110#. 20 unbroken reps for time. 2 min rest. X4
C. Back extension. 100 for time.

11-15-14

A. Squat Clean x 1 / Hang Squat Clean x 5. Build to a max. 135#

B. OHS @ 33x1. 3-4 reps. 3 min rest. x4 (get deep) (65, 75, 80, 85)

C. Hang Squat Snatch 85#. AMRAP sets of 3 unbroken in 12 minutes. (back really sore and setup postition for these did not feel right...  skipped this)

10-24-14

Class WOD @ CF Vitality:
PC x1 / HSC x2 / PJ x3. work to max load (135#)
+
12-8-4
HSC 95#
C2B Pullups
HSPU (w abmat)

8:13

Really like the thinner pullup bar. Had no probs with multiple C2B.  For HSPU they had abmats down on floor for everyone, but I was able to do lots of consecutive reps and tried to focus on keeping hips off wall.  Here's how I broke up: 8&4 for HSC and C2B, 6/4/2 for HSPU first round.... 4&4 HSC and C2B and 4/2/2 HSPU 2nd round, 4s HSC and C2B, singles HSPU 3rd round.
Felt pretty good about it.

10-20-14

AM
A. SC x2 / HSC x4. 2 min rest x5 (115, 120x4, 120, 120, 125x4)
B. 1 strict PU / 2 kipping PU / 3 CTB PU. x10
C. BP. 65#. AMRAP 60s. 60s rest. x4 (27, 18, 13, 14)

PM
A1. L-sit. Accumulate 3 min.
A2. Single Arm Static Hang (bar). Accumulate 2 min per arm
B. 800m FW / WW. 20-24 kg per hand.  (20kg)

07-05-14

A. Squat Snatch. 10 singles at 90#+

 

B. Squat Clean x 1 / Hang Squat Clean x 2 / Front Squat x 3. 2 min rest. x5

(105, 115, 120, 125, 130)

 

C. Thruster. 30 for time 95# - 3:15

06-18-14

A. SCx1 / HSCx2. rest 2 min. x5 (115, 120, 125, 120, 135 perfect elbows)

B. DL cluster TnG. 2.2.2. rest 30s / rest 3 min. x5 (215, 225, 250, 250, 250)

+
7 RFT  - 23:16
3 DL 215#
3 strict weighted PU w 15#
3 Squat Snatch 80# (hang)
3 BJ 28"

05-31-14

A. SCx1 / HSCx3. 2 min rest. x4 (105, 115, 125, 130x2, 125)

B. 1 1/4 BS 5, 5, 5, 3, 3, 3. (fast). 2-3 min rest. (105, 115, 125, 135, 145, 150)

C. FS w/Chains + 10# plates. 3 reps AFAP EMOM x14

D. Airdyne. hold rusty above 7 ALAP (1:09) (45 clicks)

03-18-14

A. MU Practice (3 misses done)  3 total

B. PCx1 / HSCx1. 2 min rest. x6 (110, 115, 120, 120, 125)

+
15 min AMRAP - 5 rds+15

• 5 TtB
• 10 HPC@95#
• 15 WB20 click AD

02-01-14

A. Hang Squat Clean x 3 / Front Squat x5. 80-100#. 2 min rest. x5

+

8 min AMRAP - 5 rds

• 2 Power Clean & Jerk 110#
• 4 Ring Dip
• 6 Toes to Bar

-10 min rest-

For time - 10:15

• 250m Row
• 15 Wall Balls
• 500m Row
• 20 Wall Balls
• 750m Row
• 25 Wall Balls

01-08-14

A. Squat clean x1 / hang squat clean x3 / front squat x5. 3 min rest. x5 (85, 95, 105, 115, 115)

 

B. Unbroken wall balls. 21 reps. 1 min rest. x5 (0s, 48s, 52s, 52s, 48s)

+

5 min AMRAP - 42 reps

• 30 Bar facing burpees
• 30 Power Clean 100#

12-31-13

A. 3 position squat clean (mid thigh, knee, floor). 7 sets of the complex... rest as needed... build throughout. TnG from floor for 3rd position (85, 95, 105, 115, 120, 120, 120)

+

1000m row

10 Squat Clean 65#

750m row

15 Squat Clean 65# 

500m row

20 Squat Clean 65#

250m row

25 Squat Clean 65#

(don't smoke yourself on the rows)

(23:35)

12-20-13

A. 1 RM Squat Clean - 130#; 135# Hang Squat Clean

B. 30 Thrusters for Time (95#) - 4:50

C. 1 mile run - 8:25