April 8th, 2014

WOD

Warmup

Pistols 

Pull-ups

Snatch balance

Box jumps

1. Work up to a heavy 3RM front squat for today

2. 5 X 5 bent barbell rows

3. 3x3 explosive pull-ups 

4. 14 min AMRAP 

3 clean and jerks w/135#s

3 Russian kettle bell swings

6 Toes to bar

5. 200m farmers walk

1. 235#s x 3

2. 185 x 5x5

3. Done

4. 12 rounds

5. Done with 50#s plus handles (65 or so?)

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

November 24th, 2013

WOD

Clean and Jerk (1 x 60%, 70% 80%, 85%, 90%, 95%)

Shoulder Press (5RM; 4 x 5 @ 90% of 5RM)

Barbell Row (5 x 5)

Conditioning

Metcon (Time)

Conditioning

10 Rounds:

6 Thrusters @ 40% of Front Squat 1RM

6 Burpees

rest 1 min

1. Worked up to 195 lbs.

2. 5 x 155 lbs.

3. 5 x5 x 195 lbs.

4. 15:46