Thursday, February 27, 2014

Feb. 27th, 2014

WOD

A. EMOM x 5
Unbroken strict pull-ups (If you break cadence, you stop.  No hanging)
B. With a 10 minute time cap complete:

15-12-9 reps of:

Thrusters 115#/80#
Toes 2 bar

…then, in the remaining time…

*Max rep Burpee box jump overs, 24″/20″

*Record time of 15-12-9 and number of burpee box jumps overs.

A. 32 reps
B. 6:38, 19 burpee box jump overs

Part C sucked in a good way.  Those were some sloooow burpee box jumps overs!

Wednesday, February 26, 2014

Feb 26th, 2014

Recovery row – 2K

Tuesday, February 25, 2014

Feb. 25th, 2014

WOD


1. 3 x 20 reps of front squats with 50% of 1 RM

2. 30 Double-unders, not for time, immediately followed by:

3.         2 minutes of Power Snatches 95#/65#

2 minutes of Pull up

2 minutes of Shoulder 2 overhead 95#/65#

2 minutes of Burpees over the bar

2 minutes of Wall ball shots

4. 30 Double-unders, not for time, immediately followed by:



1. 15x135#s, 20x125#s, 15x125#s
2. Complete, got 18 reps UB
3. 105
PS – 14, PUs-26, STO-20, Burps-20, WBS-25

4. 8-10 reps bunches

Sunday, February 23, 2014

Feb 23rd, 2014

WOD:


Warmup
500m row

1. Barbell Complex:
Work up to a heavy-ish weight for a:
High hang power clean + Push Jerk, Mid-hang power Clean + Push Jerk, Power Clean + Push Jerk

2. 7 Min AMRAP:
3 Clean and Jerk,
3 Chest to Bar Pull-ups,
6 Clean and Jerk,
6 Chest to Bar Pull-ups,
9 Clean and Jerk,
9 Chest to Bar Pull-ups…..


1. 135 (felt good here, so I stopped)
2. 56 reps (12 Clean and jerks + 8 C2Bs)

Saturday, February 22, 2014

Feb, 22nd, 2014

WOD


Warmup:
500m row
Sots Press 3 x 5 (35#s)

1. Work up to Heavy (for today) 5RM Back Squat

2. 4 x 5 w/90% of the weight used in #1

3. 3 Rounds for time:
10 Wall ball shots
10 Burpee box jumps
10 Sumo deadlifts @ 135#s


1. 255 lbs.
2. 225 lbs.

3. 7:48

Thursday, February 20, 2014

Feb. 20. 2014

WOD

Warm-up
500m row

1. 3 x 20 Push presses w/50% RM

2. Complete as many rounds as possible in 7 minutes of:
5 sub-1:30/500-m pace pulls on C2 rower
315-lb. deadlifts, 3 reps

3. 3 x 10 Toes to bar, rest as needed between sets


1. 20, 20, 12
2. 7 or 8 rounds (lost count)

3. 10, 10, 7/3

Tuesday, February 18, 2014

Feb 18th, 2014

WOD

Warm-up
1000m row
3 x 2 Sotts press (65#s)

1. 3 x 20 OHS w/95#s

2. 3 rounds, not for time:
10 chest to bar burpees
15 box jumps

3. 3 rounds, not for time:
10 ring dips

10 hip extensions

Feb 17th, 2014

1. Work up to 1 RM squat clean
2. For time:
10 squat cleans w/135#s
10 bar facing burpees
9 squat cleans
9 burpees
8
8.......down 1 and 1

1. 225
2. 17:25

Feb 15th, 2014

1.  "Barbell Hell"
With a 15 minute running clock...
2 Minutes of max rep Snatches
2 Minutes of max rep Thrusters
2 Minutes of max rep Power Clean
2 Minutes of max rep Front Squats
2 Minutes of max rep Back Squats
1 Minutes of max rep Snatches
1 Minutes of max rep Thrusters
1 Minutes of max rep Power Clean
1 Minutes of max rep Front Squats
1 Minutes of max rep Back Squats

@115#s (Rx'd is135) did 114 reps

Wednesday, February 12, 2014

Feb. 12th, 2014

WOD

Warm-up:
500m row
2x3 Sots Press with 65#s

1. 3 sets of:
20 reps of back squat with 50% of 1 RM (155#s)
2-3 minutes rest between sets

2. 3 sets of:
10 to 20 unbroken kipping pull-ups
10 to 20 shoulder presses with 50% of 1 RM (90#s)

3. 3 sets of 10 to 20 unbroken hip extensions


1. 155#s x 20/20/20 (nauseating)
2. pull-ups 15/12/11
Press 90#s x 15/15/11
3. 15/11/11

Tuesday, February 11, 2014

Feb. 11th, 2014

WOD

500m warmup row

For time:
21-15-9
Burpees
One arm DB snatches w/50#s

500 cool down row


Time: 8:05

Sunday, February 9, 2014

Feb. 9th, 2014

WOD

Warm up:

1000m row

1. 15 min. AMRAP
5 pull-ups
7 push presses, w/95#s
15 squats



1. 13 rounds?

Saturday, February 8, 2014

Feb 8th, 2014

WOD

Warm up:

1000m row
3x3 Sots Press w/65#s

1. Proceed through the sequence below completing as many reps as possible in 10 minutes of:
95 pound Power Clean, 30 reps
165 pound Power Clean, 30 reps
185 pound Power Clean, 30 reps
225 pound Power Clean, as many reps as possible

Cool down:

1000m row


1. 68 reps (8 PCs with 185#s)

Thursday, February 6, 2014

Feb 6th, 2014

WOD


Warm up
1k row

1. AMRAP in 10 minutes
5 C2B pull-ups
5 thrusters w/105#s

2. 3x5 to 10 GHRs

3. 500m row for time
2 minute rest
500m row for time


1. 8 rounds? (not sure, may be 9?)
2. 10, 7, 5 (all with w/red band)

3. 1:37.5, 1:38.5

Tuesday, February 4, 2014

Feb 4th, 2014

WOD


Warm-up
1k row

1. 20 min AMRAP
10 Push-ups
10 lunges with single 20# KB overhead, right arm
10 Situps
10 lunges with single 20# KB overhead, left arm

Cool down
1k row



1.  8 rounds?

Sunday, February 2, 2014

Feb. 2nd, 2014

WOD

Warmup:
1k row

1. 30 squat snatches
2. 1k row for time


1. 10@135, 20@115 lbs. 

2. 3:16.7 (PR)

Saturday, February 1, 2014

Feb. 1st, 2014

WOD

Warmup:
1500m row

Work up to heavy-ish 3 RM deadlift

Cool down:
1500 row



1. 365 lbs.