12-14-15

AM

"Jackie"
6:59 all thrusters unb, 24 pullups unb

PM

A. HSPU Eccentrics. 40 As slowly as possible.

B. Band Assisted HSPU.  AMRAP w/ as little assistance as possible. Rest as needed. x6 
red to purple 6, 8, 6, 5, 5, 5.

C1. Shoulder to Overhead 125#. 10 for time. 1 min rest. 26s, 27s, 30s, 28s, 34s.  all unb

C2. Burpee Box Jump 20". 10 AFAP. 1 min rest. x5 46s, 44s, 41s, 41s, 45s

04-29-15

For time:

2 Power Clean 135#

2 Front Squat 135#

2 Shoulder To Overhead 135#

2 min rest

x4
24s, 26s, 23s, 22s...  all unb

+

airdyne 30 sec hard

airdyne 30 sec easy

x20
20 pedals per 10s

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

01-07-15

500m row @ 1:50ish

2 min rest

x4
15:20. splits 1:50.3, 150.1, 1:50.4, 1:49.6

+

5 sets

10 toes to bar

10 burpees

10 kbs 62#

10 shoulder to overhead 75#

2 min rest
22:17.  splits 2:02, 2:30, 2:35, 2:47, 2:36

12-19-14

AM

A. Strict HSPU. 10 Doubles to max depth, 1 abmat max. rest as needed between sets.

10 doubles, 5 singles to abmat

B. HSPU Negatives. 20 slow & controlled, maybe try weight vest.. slow through the middle

On blk paralettes with ab mat, no vest.

+

EMOM for 18 min

Min 1- 2 MU

Min 2- 6 Thruster 95#

Min 3- 10 Box Jump 20"

All MU and thrusters unb. 

PM

50 Shoulder to Overhead 115#

*7 Unbroken toes to bar every break

13:29

Broken up into 7, 7, 6, 7, 5, 6, 4, f, 5, 3.  115 felt tough on my back overhead, felt like that was a limiting factor with how I was breaking up sets

09-26-14

AM
A. Squat Snatch. 12 singles @ 95#. 2 misses max
10 reps completed.  missed reps 9 & 11

+
S2O Practice for 4RM
135 # felt easy, 3 PJ / 1 SJ

+
3PC / 3 HSC / 3 Thrusters @95#
DU practice

PM
AD 30/30 x 20

+
DU / PJ / SP Practice

09-17-14

AM
A. Muscle Up Practice. 5 min.

B. L-Hang. Accumulate 120 sec

C1. Underhand grip bench press. 8-10. 1 min rest. (75, 75, 80, 85, 85)
C2. Bulgarian Pull Up. 6-8 reps. 1 min rest. (9s)
x5

+
15 min AD

PM
20 min AMRAP - 7 rds +5
5 c2b
5 s2o 115
10 ghd sit ups
10 back extensions

all C2B were unbroken except in round 4, did push jerk for S2O first 4 rounds, then these started to get heavy, had to switch to SJ and not all unbroken for last few rounds.

07-18-14

A. HPC. 3 otm x 10. build - up to 145x2 *PR*  "fast elbows, perform form"
105, 110, 115, 120, 125, 130, 135, 140, 140, 145x2, 145x2, 125)

B. DL 135#. 15 for time. 45s rest x4 (20s, 21s, 21s, 22s)

C. SP. 2 RM. (80#)

D. S2O. 135# (on blocks) AMRAP 7 min - 15 reps

05-05-14

A. MU Practice. 5 min *no false grip kipping!!!!*

B. Butterfly Practice. 5 min

C. Behind Neck Push Press. 3, 3, 2, 2, 1, 1 (95, 105, 115, 120, 125, 130(f))

D. Push Jerk. 3, 3, 3. 2 min rest. (120, 130x2, 135x2)

+
20-15-10-5   13:38
S2O 105#
Pullups

03-17-14

A. Split Jerk. 10 singles. 110-130. 90s rest (110, 115, 120, 125, 130x6)

B . MU Practice on high rings

+
30-20-10   24:22
Burpees
S2O 100#

01-28-14

AM

A. Bar / Ring MU Practice.

 

B. HSPU. 5 x 1->3 Unbroken Ladders not for time (hands on 10s IF possible) (1 reps)

 

C1. 30 Shoulder to Overhead 55# for time. 30 sec rest ( 43s, 41s, 41s)

C2. 20 Burpees for time. 1 min rest (1:15; 1:25; 1:14)

C3. 10 Burpee Pull Up for time. 3 min rest. x3 (1:05; 1:25; 1:14)

PM

A. Front Rack Rear Foot Elevated Split Squat. 7-9 reps @ 42x1. 60s rest between legs. x4

(15#, 35#, 45#, 55#)

 

B. Double Arm KB/DB Single Leg RDL. 12-15 reps @ 30x1. 90s rest between legs. x3 (15#)

 

C. Reverse Barbell Walking Lunge. 20 continuous steps. 2 min rest. x3 (35, 45, 55)

 

D. Single Leg Back Extension. 4-7 reps @ 3022. 45s rest between legs. x3

CF 02-16-13

For Time - PR 17:01

• 10 Shoulder to Overhead (135 / 95)
• 20 Shoulder to Overhead (115 / 75)
• 40 Shoulder to Overhead (95 / 55)
• 40 Burpees
• 20 Burpee Box Jumps
• 10 Burpee Pull Ups

CF 01-26-13

For Time - PR 19:36

• 50 Kettlebell Swings (35#)
• 800m Run
• 35 Box Jumps (30″M / 24" F)
• 800m Run
• 20 Shoulder to Overhead (75#)
• 800m Run

100 DUs 2:02

CF 01-05-13

“Cement Shoes”
15 Minute AMRAP:

• 5 Thrusters (115# / 65#)
• 5 Front Squat (115# / 65#)
• 5 Shoulder to Overhead (115# / 65#)