Thursday, January 30, 2014

Jan. 30th, 2014

WOD

Warmup:
1000m row

1. 5 rounds:
2 minutes or 30 burpees, whichever comes first
2 minutes rest

Cool down:
1000m row


1. 30, 30, 26, 25, 25

Wednesday, January 29, 2014

Jan. 29th, 2014

WOD

Warmup:
1750m row
3x3 Sots press w/60#s

1. Work up to a heavy-ish 3RM Front squat
2. 3 x 12 hip extensions
3. 3 x 12 GHDs

Cool down:
1750m row


1. 235 lbs. 
2. 12, 12, 9/3

3. 12, 12, 12

Tuesday, January 28, 2014

Jan. 28th, 2014

WOD

Warm-up:
Row 1500
3x3 Sot's Press w/60#s

1. 21-15-9 for time of:
OHS w/95 #s
Box jumps, 24”
Pull-ups


Time: 10:41

Sunday, January 26, 2014

Jan. 26th, 2014

WOD

Warm up:
2k row
3x3 Sot's press (55#s)

1. Work up to 3RM Shoulder Press
2. AMRAP in 7 min:
3 Push jerks w/135#s
3 Toes to bar
6 Push jerks
6 Toes to bar...

Completed round of 12s + 6 jerks

66 reps?

Saturday, January 25, 2014

Jan 25th, 2014

WOD:


Warm-up: 1500m  row

1. Work up to a heavy-ish 5RM back squat for the day
2. With 90% of the today's 5RM, do 2 x 5 back squats
3. Work in 5 x 3 HSPUs, strict, between sets of back squats
4. For time:
30 squat cleans w/155 lbs.


1. 255 lbs.
2. 230 lbs.

3. 7:15

Thursday, January 23, 2014

Jan. 23rd, 2014

1500 m row warm up 

For time:
21-15-9
Hang squat thrusters w/35#s
Anchored sit-ups 

1500m row 'cool-down'


Time: 6:25

Wednesday, January 22, 2014

Jan. 22nd, 2014

WOD:

500m row warmup

1. 5 x 3 HSPU, strict
2. 5 x 12 chin-ups
3. 20 rounds of:
30 seconds of rowing for meters

30 seconds of rest


1. done
2. 12, 6/3/3,3/3/3/3,3/3/2/2/2, 3/3/2/2/2, 3/3/2/2/2, 
3. average about 148 to 149 meters per round

Monday, January 20, 2014

Jan. 20th, 2014

WOD:

Warm-up: 2k row

1. 5 rounds for times of:
15 burpees
1 minute rest
2. 3 rounds, not for time. Of:
5 Hip and back extensions
10 Bent barbell rows
2-5 HSPUs


1. 0:56, 1:03, 0:59, 1:01, 0:57

2.135, 155, 165

Sunday, January 19, 2014

Jan 19th, 2014

WOD

Warmup:
1000m row
Back and hip extension 3x5

Metcon:
'Amanda'
9-7-5
Muscle ups
Squat snatches, 135 lbs.

Cool down: 1000m row


Time: 13:25 (7:30 PR)

June 18th, 2014 - off day

Row 3500m at recovery pace

Friday, January 17, 2014

Jan. 17th, 2014

WOD

4 sets of:
1k row for time
90 second rest


3:37
3:38
3:41
3:38

Thursday, January 16, 2014

Jan. 16th, 2014

WOD

Warmup: 1500m warmup

7 min AMRAP:
3 push presses, 95#s
3 toes to bar
6 push presses
6 toes to bar
9 etc.



Time: round of 15s + 13 push presses


Wednesday, January 15, 2014

Jan. 15th, 2013

WOD

Warmup row: 1500m

1. Work up to a heavy-ish set of:
2 Power Snatches 
30-60 second rest
1 Squat Snatch

2. 10 Min AMRAP:
10 Power Snatches w/95#s
10 Burpees

Cool down: 1500m row

1. 155#s
2. 4 rounds + 6 PS

Monday, January 13, 2014

Jan. 13, 2014

WOD:

Warm up: 1500m row

1. Shoulder Press
Work up to a 5RM for today
2. 6 sets of:
 15 wall ball shots (20# ball)
10 Chest to bar pull-ups
1-2 minute rest*
*If you finish under 1 minute, then rest 1 minute.  If you finish over 1 minute, rest 2 minutes

Cool down: 1500 m row


Warm up: 6:15
1. 150 x4 (failed on 5th rep)
2. 0:52, 1:13, 1:10, 1:01, 0:56, 1:06
Took 1 minute rest between set 1 & 2, then 2 minute rests.

Cool down: 6:05

Saturday, January 11, 2014

Jan. 11, 2014

WOD:

Warm up: 2000m row

1.  Metcon
With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
This is a 12 minute workout, 3 minutes at each movement.  Post totals for each of the four movments.


KBS: 20, 17, 17
Push-ups (not HR): 20, 14, 13
Squats: 29, 25, 29

Row: 17, 16, 17

Friday, January 10, 2014

Jan 10, 2014

WOD


Warm-up:
2k row
3 x 3 Sott’s Press
1. Work up heav-ish 5 Rep DL
2. 5 x max strict HSPUs with good form
3. AMRAP for 10 minutes (scaled from 20)
15 anchored sit-ups
21 deadlifts w/135#s
4. 5x5 weighted pull-ups

2K: 7:55
Sotts Press: 35# bar
1. 345x5
2. 3,4,3,3,3
3. 5 rounds + 15 sit-ups + 2 DL

4. 5x5x26#s

Tuesday, January 7, 2014

Jan. 7, 2014

WOD

1. Work up to 5RM front squat
2. Take 90% of weight from a and use for 
EMOM for 10 minutes, 2 front squats
3. 3 rounds, not for time, of;
10 hip extensions
10 C2Bs
30 second handstand hold
10 GHDs
10 ring dips
4. Accumulate 1 min each side of paloff press w/bent knees
5. 3x40 second plank
3xacumulate 40 seconds of holding a hollow position

Sunday, January 5, 2014

Jan. 3th, 2014

WOD

Warmup: 2K row
1.Work up to a 5RM back squat
2.4 sets of 5 reps of
31X1 tempo back squats with about 65% of 1RM
3. 5 sets of toes to bars unbroken
1-1.5 minutes rest between sets
4. Light high hang snatch and clean practice

5x265
5x225 for tempo
T2B 9,7,10,9,8

Jan. 4th, 2014

2K row

8:13

Jan. 5th, 2014

WOD:

Warm up: 2k row

1. Work up to heav-ish squat snatch
2. 5 rounds for time:
10 squat snatches w/135#s
3 muscle ups 

Warm-up: 8:11
1. 155#s
2. 18:47

Thursday, January 2, 2014

Jan. 2, 2014

WOD


Recovery 2k row in 7:51

Wednesday, January 1, 2014

Jan 1, 2014

WOD

Warm-up: 2K row at moderate pace

1. 10 min AMRAP:
5 pull-ups
7 dead lifts w/205#s
9 boxjumps, 24 inch

2. 3 sets:
30 unbroken fast push presses w/45#s

Warmup: 7:55
1. 7 + 6 boxjumps
Jump up and step down on boxjumps

2. 3 unbroken sets