01-15-15

5 rounds for time - 25:07

• 500m row
• 15 GHD Sit Ups
• 45 Double Unders

01-14-14

5 rounds NOT for time

• 5 Bar MU (as thin a band as poss)
• 5 HSPU (as deep as poss)
• 5 Squat Snatch 70#

+

For time - 7:33

3-6-9-12

• Clean & Jerk 95#
• Toes to Bar

(2013 Opens - 7 min 43 reps, this WOD completed 43 reps in 5:40, 53 reps at 7 min)

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")

01-11-14

20 min AMRAP - 5 rds +8

• 5 Squat Snatch 75#
• 10 Toes to Bar
• 20 Double Unders

01-10-14

A. Power Clean x1 / Push Jerk x2 / Split Jerk x3. 2 min rest. x5 (85, 95, 100, 105, 110x5)

 

B1. Push Press @ 31x1. 4-6 reps. 1 min rest. (65, 70, 75, 80, 85)

B2. "Lean Away" Pull Ups. 4-6 reps. 1 min rest. x5

 

C1. Bent Over Row. 10-12. 1 min rest. (55#)

C2. Feet-elevated Push Up (20"). AMRAP. 2 min rest. x3 (9, 7, 7)

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#

01-07-14

Not for time and broken up however:

30 HSPU [head to abmat] (sets of 2+) (used 10# plate)

30 CTB Pull Ups (sets of 3+)

(e.g. 10 rds of 3 hspu and 3 ctb , or 15 sets of 2 hspu then 10 sets of 3 ctb, etc... however you want to do it, just get the work done and practice technique/efficiency)

+

Not for time and broken up however:

30 Ring Dips (sets of 3+)

60 Toes to Bar (sets of 5+)