September 7th, 2013

WOD

1.    Metcon

5RFT:

400m Run

30 Thrusters with 45# bar

1. 26:49

September 6th, 2013

WOD

1. Not for time:

3 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

3 HSPUs with a 5 second pause at the top (x 5-6 sets for the HSPUs, leave them out after that)

Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.

* 5-6 rounds of ring rows

2. 9-6-3-9-6-3 Ring Rows (unbroken) with 1 minute rest between rounds

3. 3 x 10 Back Extensions 

1. Worked up to 235# x 3 front squats and 295# x 3 back squats (compared to 195 x 5 and 265 x 5 last Friday, August 30th)

September 5th, 2013

WOD

1.  Metcon

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20" -  games standards

2.  Snatch Complex

5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - pick a weight you can do with no misses.

1. 13:38

2. 75#? – Power Snatch + Hang Squat Split Snatch + Full Split Snatch

September 3rd, 2013

WOD

1.  Metcon

"Satan's Whiskers"

3 RFT:

10 C2B

10 Front Squats, 165/115

10 Burpees

2.  Skills

OTM x 20

Odd:  10 Heavy Wall Balls, 30/20

Even:  40 Double Unders

1. 5:48

Ring rows for C2B and 135 # Front Squat

2. 20# walls balls and jumps without rope

The second to last round it felt like something popped in my foot, so I did 10 wallballs instead of 40 double unders the last round.

September 2nd, 2013

WOD

1.  3 rounds for time of each row

500 meter row

3 minute rest

1. 1:31.9, 1:34.3, 1:35.5