June 3rd, 2014

WOD

1. Work up to 1RM Front Squat

2. DE Upper – Push Jerk 12 x 2 at 50-60% + bands (red) with 1 minute rest between sets

3.  Work up to 1 RM weighted Pull-up

4. Rings Dips, kipping max reps x 3. Rest as needed between sets

5. 3 x 5 of Good mornings

1. 285 x 1

2. 105 x 12 x 2 (50% plus red bands)

3. 90 lbs.

4. 20, 14, 11

5. 3 x 5 x 145#s

May 20th, 2014

WOD

1. Work up to 1RM Back squat

2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

3. Work up to a 5 RM chin pull-up

4. Work up to a max set of 5 reps of weighted dips

5. 3 x 5 of good mornings

1. 325 x 1

2. 105 x 9 x 3 explosive (plus red bands)

3. 58 lbs. x 5

4. 49 lbs. X 5

5. 135 x 3 x 5

May 6th, 2014

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up) with a false grip

3 x 3 pistols

1. Work up to 3 RM Front squat

2. DE Upper - Press 12 x 3 at 50-60% + bands (red + purple) with 1 minute rest between sets

3. Pendley row, 3 X 5 heavy

4. 3 x 5 barbell walking lunges

5. Barbell good mornings 3 x 5

6. 3 x 10 strict  Ring dips

7. 2 x 100 one-armed Farmers Walks

1. 245 lbs. x 3

2. 105 x 12 x 3 explosive

3. 185 lbs. x 3 x 5

4. 3 x 5 x 95

5. 95, 95, 95

6. 10, 10, 7

July 19th, 2013

Workout of the Day

1.  Metcon

"Isabel"

30 Snatches for time, 135/95

2.  Skills

OTMx12

Odd:  3-5 Muscle ups

Even:  3-5 Squat Therapy - demo video

EC: 3x5 Good Mornings

1. 3:05

Best that 135# power snatches have felt in a while!  All those EMOMs are paying off.

2. 5 jumping MUs (not enough ceiling height to do full MUs)/5 squat therapy w toes 3 inches from the wall.

EC: 3x5x125

July 12th, 2013

Workout of the Day

1.  Metcon

"Open 12.3"

AMRAP 18:

15 BJ, 24/20

12 S2O, 115/75

9 TTB

2.  Skills

5 sets of unbroken C2B at 60% or max effort.  Use June 28th as a reference for your max C2B.  If you did 20 reps on June 28th, today you will be doing 5 x 12 unbroken.  This is not for time so rest as needed between sets.  If you didn't do the max test on June 28th, do it today. 

3. 3 x 5 Good Mornings

1. 7 rnds + 2 box jumps

(may have done 8+2, lost count)

TTB were fine.  High reps of STOs and box jumps are goats

2. 10 x 5 C2B (max C2B was 16 on 6/28)

3. 115 x 3 x 5