May 2nd, 2014

WOD

1. Work up to a 5 RM Push Press

2. 3 second pause back squats: 12 x 2 with 65% (205 #s) + red bands

3. DE Pulls: Deadlifts 12 x 2, 50% + red bands

4. 3 x 10 chin-ups

5. 3 x 8 kettle bell presses
6. GHR x 3 x 5

1. 5 x 185 lbs.

2. 205#s 12 x 2 + red bands

3. 225#s + red bands 12 x 2

4. 10, 10, 8

5. with 35#s
6. 5, 6 w/purple band, 5 w/purple band.

April 11th, 2014

WOD

1. Worked up to heavy-ish squat clean - 195#s

2. 5 sets of chin-ups for max reps

3. EMOM 10 

- Tempo Back squat 3 reps @ 42X0 with appx. 65% (185)

4. 3 rounds, Not for time, off:

20 double unders

10 toes to bar 

1. 195 #s

2. 10,8,8,7,6 (?)

3. 185#s

4. Complete

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

December 30th, 2013

WOD

Warm-up: 2K row at moderate pace

1. EMOM x 8

2 x front squat with 75 to 80% of 1 RM

2. 5 x max-ish sets of chin-ups with palms facing you (supinated grip)

3. 5 sets:

30 second of max reps of hang power cleans w/40 to 45% of max 1RM (Should be almost unbroken)

90 second rest

4. Not for time:

3 rounds of:

10 GHDs

10 Hip extensions

50 single-unders

Warm-up 2k in 7:55

1. 205 x 2

2. 12,10,10,12,10

(Did first 3 rounds mixed in with warming up for front squats and did the last two sets after front squats)

3. 15, 15, 14, 14,14

4. Complete

First time working with jump rope in a long time.

Got 50 in a row pretty easily the first 2 rounds.  Not as easy the last.

Felt good.  My friend talked me into a daily medium distance warm-up row.  Loved it.  Felt much more warmed-up than I have in a while.