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

04-01-16

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

02-13-16

16 min AMRAP:
60 cal row
50 CTB
40 WB
30 PC 95#
20 MU

3:10 for row, approx 4:30 for CTB, 10s for WB. 4 reps of MU

02-03-16

A. Squat snatch ladder. 1 rep on the minute until failure. Start at 95
and add 5# each minute.  up to 115# with a few xtra reps
B. Front squat cluster. 1.1.1. 20 sec rest / 3 min rest. X5 155, 165, 175, 185, 185
C1. Wall Ball 20#. 21 AFAP. 1 min rest 42s, 42s, 41s, 42s
C2. Thruster 110#. 7 AFAP. 1 min rest 20s, 22s, 21s, 21s
C3. Double Under. 63 AFAP. 1 min rest. x4 ?, 32 unb, 40s, 40s

01-30-16

20 min AMRAP:
150 WBs 6:02 50/25/25/30/15/15
90 DUs approx 2:30
60 CTB approx 5 min 8/6/6/6/4/5s...
30 PS 75# 5/5/5/5/3/2/1/1/1

1 rd + 48 reps.  back on WB with 2 min to go.

07-22-15

A. Front Squat @ 12x0. 5x5. 2 min rest 105, 115, 120, 125, 130

+

8 min EMOM 

odd- 10 thrusters 65# AFAP 20s, 19s, 19s, 19s

even- 10 deadlift 155# AFAP 15s, 16s, 15s, 15s

+

8 min EMOM

odd- 20 wall ball afap  37s, 37s, 39s, 39s

even- 15 KBS 53# afap 28s, 30s, 31s, 37s

05-06-15

with a 12 min Time Cap:
40 cal row
150 WB
*200m penalty run for every WB break
10:53.  2:24 row, then 58 WB run, 42 WB run, 50 WB

04-20-15

AM

A. Squat Snatch. 10 singles 90#. 90 sec rest.

B1. Wall Ball 20# to 10 feet. 15 reps. 10 sec rest.

B2. Thruster 65#. 12 reps. 20 sec rest.

B3. Thruster 110#. 5 reps. 3 min rest. 
x5
1:48, 1:52, 2:55, 3:03, 3+

PM

2-4-6-8-10-8-6-4-2

Power Snatch 75#

Burpee Box Jump 20"
13:24

04-13-15

AM
A. Sqt Snatch Cluster. 1.1.1.1. 20s rest / 2 min rest. x5 85, 90, 95, 95, 95.  90# solid
B1. Wall Ball 20#. 15 AFAP. 10s rest 30s, 30s, 31s, 31s, 32s.
B2. Thruster 65#. 10 AFAP. 20s rest 25s, 25s, 26s, 26s, 28s
B3. Thruster 105#. 5 AFAP. 3 min rest. 19s, 18s, 20s, 27s, 25s
x5

PM
8 DB Snatch 50#. alt arms
8 GHD
90s rest
x12
56s, 53s, 55s, 52s, 52s, 57s, 54s, 51s, 54s, 54s, 52s, 54s

03-13-15

Open WOD 15.3
315 Reps

02-07-15

EMOM x10
EVEN: 4 PC & PJ 95
ODD: 12 Back Extensions

+
PS 75# 4 OTM x10 min

+
EMOM x 10
EVEN: 8 WB
ODD: 6 OH WL 95#

12-13-14

09-22-14

AM
A. Triple Under Practice. 5 min.
2!!!!! (both individually)

B. HS Walk Practice. 10 min
getting better at HS holds nd kicking up into alignment, little wobbly on walks this week, but could tell i was doing more of the work and JZ letting me fight thru wobblyness and trying to assist as little as possible.

C. Negative (rings n bar) muscle Up. 20 reps total.

D1. Negative Front Lever. 3 reps
D2. Hollow Rock amsap. 30 sec rest
D3. Arch Rock amsap. 30 sec rest.
x7
had to do hollow rocks as holds since my bum is still pretty bruised from SL deck squats




PM
A. Power Snatch. 1 every 20 sec x 30 reps. (85)

+
5 rounds
7 CTB Pull Up
21 unbroken Wall Ball

9:53

PS felt fabulous, prob the best the have, and felt like i could have gone on forever doing these.  All reps unbroken for 5RFT.  first 2 rounds finished around 3 min, however arms were very fatigued and had to wait before picking up for next set of WBs.

09-12-14

AM
Airdyne 30/30 x18
-4 min rest-
x2

PM
CF Open WOD 14.4
14 min AMRAP:
60 cal row
50 TtB
40 WB
30 PC 95#
20 MU

182 (1/2) reps
finished row in 3:07, TtB felt awful, did 10s on WBs but was feeling very out of breath, tried making up time by doing multiples on the PCs, putsed around trying to get tape off my hands while resting on PCs.... shouldnt have done that, just didnt feel like i had flipped the switch on.  waited just a tad too long after first 2 MU to get back up on the rings, got up for the 3rd rep but ran out of time to press out of the dip

08-22-14

A. FS. 5x5. 3 min rest (125, 135, 145, 155, 160)

B. Drop Snatch. 3 OTM x 10 min (65# - fail at 6 min)

+
35-25-15   5:30
UB WB (14# to 10')
UB DU

06-24-14

Strict HSPU Practice. 5 sets of 2 abmat+15

A. 25 WB for time. 2 min rest. x7 (48s, 46s, 46s, 46s, 46s, 46s, 45s)

B. 21 Burpees for time. 2 min rest. x6 (1:01; 1:08; 1:10; 1:11; 1:15; 1:19)

+
15 min easy AirDyne (333 "clicks")

06-04-14

A. FS @22x1. 6-8 reps. form trumps load. 2 min rest. x5 (85, 95, 105, 110, 115x6)

B. BS w chains. 3 reps OTM x16 (less than 10s for 3) (w 10# plates)

C. WB. 1 set max UB reps to 10' (50)

D. DU. 10 sets of 30 UB for time (6:30 time cap) (9 sets + 10 reps)

04-22-14

10-9-8-7-6-5-4-3-2-1   10:40
UB DL @185#
UB GHD sit-ups

+
2-4-6-8-10-12-14-16-18-20   17:59
UB 2 pood swing eye level
UB WB (14#)

04-05-14

5 rds NFT:
10 rebound BJ 20"
10 GHD sit-ups
10 WB 20#
30 DUs

+
"Helen" - 11:40 (all unbroken)
3 Rds For Time:

• 400m Run
• 21 KBS 35#
• 12 Pullups

03-15-14

EMOM x 16
ODD - 5 HPC 105#
EVEN - 3-5 HSPU Unbroken (5, 5, 5, 4, 3, 2, 3, 3)
+
EMOM x 16
ODD - 7 Burpee w touch to high bar
EVEN 5-7 TtB Unbroken (7)
+
EMOM x 16
ODD - 7 calorie Row
EVEN - 12 WBs