04-28-14

MU Practice
Hip to Ring/Bar

+
A. Single Arm DB/KB Bench Press. AMRAP. 60s rest between arms. (35#) (10, 10, 8)

B. BtN Shoulder Press. 2-3 reps. 90s rest. X5 (60, 65, 68, 68, 68)

C. PP @40x2. 1-2 reps. 90s rest.  x5 (105, 110, 115, 120, 125)

D. Butterfly Pull-up. 20 for time. 2 min rest. x2 (1:?? / 3:19)

04-26-14

Travis Manion Hero WOD   40:29

7 Rds

• 400m run
• 29 Back Squats (135/95)

04-25-14

A. Squat snatch tech work.  1 rep on the 45s x 20 (up to 75#)

B. HSPU to floor. 10 reps for time or 5 mins. whichever comes first. (8)

C. HSPU negatives to floor.  10 reps. rest as needed.

D1. weighted neutral grip pull up. 1-2 (control negative) 1 min (up to 12.5#)

D2. pike HSPU. 30" box. deficit if poss. 4-6. 1 min. x5 (up to 15# plates)

04-23-14

5 Rds For Time    34:32

• 500m row
• 15 BJ 20"
• 500m row
• 30 DUs

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#)

04-21-14

Hip to Bar Pull-up
Butterfly / Chest to Bar Practice

+
A. Kettlebell Single Arm Press. AMRAP. 1 min between arms x3 (25#) ( 11, 12, 10)
(Start with right and match reps w left)

B. Behind the neck Shoulder Press. 3-4 reps. 90s rest.  x5 (55, 60, 65, 65x2, 65x2)

C. Push Press @40x2. 2-3 reps. 90s rest. x5 (100, 105, 110, 115, 120)

D. 60 TtB. Only in sets of 6 unbroken

04-19-14

Butterfly Practice

+
20 min EMOM
EVEN - 1 ring thing (pull-up/ inverted/skin the cat/ reverse/plank lower)
ODD - 8 Burpees AFAP

+
20 min EMOM
EVEN - 8 GHD Sit-up AFAP
ODD - 8 Box Jumps AFAP