10-10-15

WZA WOD 4:

30 Cal Row

30 Wall Balls (10ft)

30 Toes to Bar

30 Deadlifts (135)

30 Burpee Box Jump Over 20"

30 Deadlifts (135)

30 Toes to Bar

30 Wall Balls (10ft)

30 Cal Row

16:52 94th place.   1:33 1st 30 cal row, finished 1st set of DL around 6:30, done with BBJ sub 10, T2B in sets of 10, 5... 1st round.. all 5s second round , DLs in sets of 15s, WBs unb, 2nd row 1:37.

10-08-15

A. OH WL. 20 continuous steps. x3 105, 105x18, 95 

+
10 thrusters 65# AFAP
5 BBJ 20" AFAP
25 DUs
-2 min rest-
x10 

59s, 1:04, 1:06, 1:07, 1:02, 1:04, 1:10 BJ miss, 1:09, 1:09, 1:06

+
10 FG l-hang MU from Low rings

10-07-15

A. Push Press @ 42x4. 2-3 reps. 2 min rest. x5 115, 125, 130, 135, 140

B. Hang Power Clean 135#. 5 AFAP on the min for 6 mins. 21s, 16s, 17s, 16s, 14s, 14s

+

10 Deadlift 185#

10 HSPU

10 CTB Pull Up

3 min rest

x5

1:25 10 unb HSPU, 1:35 8/2 HSPU, 1:51 6/2/2 HSPU, 1:59 5/3/2 HSPU, 2:00 5/3/2

10-06-15

Skill practice / Rest Day

10' HS Walk unb

10-05-15

WOD 1: 105 #. 10 reps OHS tiebreaker  403rd place

WOD 2: 6 rds + 5 reps.. 287 reps. 234th place (thruster weight 55, 65, 75, 85, 95, 105, 115....)

10-04-15

Coaching under load - CFL2 evaluation

Max BB complex involving 3 position snatch - 110#

10-03-15

9 min AMRAP:
3 PC 135/95
3 HSC
3 Thruster
9 box jump overs 24/20

*all of BB complex must be unbroken

7 rds + 5