May 10th, 2014

WOD

1. 20 minute EMOM (2-3 HSPUs)

2.5 minute EMOM

30 double-unders

30 seconds rest

1.    2,3,2,3,2,3,2,3,2,2,2,2,2,2,2,2,1,1,1,1

2.   Complete

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

April 29th, 2014

WOD

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 OHS

2. DE Upper/Press - Strict Press 12 x 3 at 50-60% + bands with 1 minute rest between sets
3. Work up to 3 RM chin-up

4. 3 x 5 elevated rear foot split squats
5. 3 x 10 to 15 Ring push-ups

6. 2 x 100 one-armed Farmers Walks

1. 165 lbs. x 3

2. 95 x 12 x 3 explosive
3. 70 lbs. x 3
4. 3 x 5 x 65?

5. 15, 12, 10

6. 70# KB 2 x 100 each side.

April 22nd, 2014

WOD

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up)

3 x 3 pistols

1. Work up to 3 RM back squat

2. Work up to 1 RM pull-up

3. DE Upper/Press - Strict Press 12 x 3 at 50% (85#s) with 1 minute rest between sets

4. 3 x 12 Back/hip extension

5. 2 x 100 one-armed Farmers Walks

1. 285 lbs. x 3

2. 80 lbs. x 1

3. 85 x 12 x 3 explosive

4. 12, 12, 10

5. 70# KB 2 x 100 each side.

April 18th, 2014

WOD

Warm-up:

Included 3 x 3 pistols

Windmills 5 x 20 #s each side

3 x 3 HSPUs

WOD:

12 AMRAP

Row 20 Cals

10 Push-ups

Score 7 rounds + 8 cals

Still a little stiff in back, hip and neck.  Stayed with light loads and just moved a little bit.

March 11, 2014

WOD

1. Work up to a heavy 3RM deadlift for today

2. 8 min AMRAP:

3 strict HSPUs 

6 deadlifts w/225#s

9 burpees over the bar

1. 385#s

2. 4 + 1 HSPUs (scaled to 1 abmat)

Jan 25th, 2014

WOD:

Warm-up: 1500m  row

1. Work up to a heavy-ish 5RM back squat for the day

2. With 90% of the today's 5RM, do 2 x 5 back squats
3. Work in 5 x 3 HSPUs, strict, between sets of back squats

4. For time:

30 squat cleans w/155 lbs.

1. 255 lbs.

2. 230 lbs.

3. 7:15

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

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

Jan 10, 2014

WOD

Warm-up:

2k row

3 x 3 Sott’s Press

1. Work up heav-ish 5 Rep DL

2. 5 x max strict HSPUs with good form

3. AMRAP for 10 minutes (scaled from 20)

15 anchored sit-ups

21 deadlifts w/135#s

4. 5x5 weighted pull-ups

2K: 7:55

Sotts Press: 35# bar

1. 345x5

2. 3,4,3,3,3

3. 5 rounds + 15 sit-ups + 2 DL

4. 5x5x26#s

November 28th, 2013

WOD

Couples WOD (with team Lundquist)

For time, in teams:

150 KBS (70/53 lbs)_

75 Burpees

50 HSPUs

100 Push Press with a plate (45/25 lbs.)

While one partner is working the other is doing lunges for about 100' feet, then the partners switch out.  And so on and so on

Can be completed in any order

1. I did all the HSPUs except 1.  Kandi did all the PP and we split up the rest

September 24th, 2013

WOD

1.  Metcon

AMRAP 15:

6 HSPU

12 KBS, 70/53

200m Run

2.  Skills

10 x max unbroken C2B Pull ups, 1 minute rest between attempts.

1. 5 + 4 HSPUs

Scaled to 53# Russian KB swings, 4 HSPUs per round (did 6 unbroken HSPUs the first round) and 250m row for 200m run

2. ring rows for C2B pull-ups

Don’t remember exact #s

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)

August 9th, 2013

WOD

1.  Metcon (Mr. Perfect)

10.8.6.4.2 of: Parallette HSPU - head to the ground is RX.

2.4.6.8.10 of:  Power Clean, 225/155 

2.  Skills

OTMx12

Odd:  4-10 Pistols

Even:  6-12 TTB

1. 16:53

Scaled to standard HSPUs and 205 lb. PCs.  HSPUs and power cleans felt a little better today.  I was pulling early towards the start of this metcon, but was able to fix that a couple rounds in.

2. Started with 10 alternating pistols (5 each leg)/12 T2Bs and that lasted the first 4 rounds.  Then 8 pistols/8-9 T2Bs the last two rounds.  My T2B form started to break after 7-8 reps, so I stopped there each round vs. practicing crappy form.  Pistols just harder.  Both felt really good the first 3 rounds.

***Note: realized later that I injured my shoulder today***

July 29th, 2013

WOD

1.    Metcon

"AMRAP 15 Diane"

Complete 21-15-9-21-15-9...as many times as possible in 15 minutes.

Deads, 225/155

HSPU

2.  Snatch

5 RM, TnG

3.  Clean and Jerk

5 RM, TnG

1. Did all strict HSPUs to work them (since I suck on those) vs. kippng like I normally would.  I was 3 short of finishing 1 round at 15 minutes.  I finished at 16:00

2. 145

3. 145

My back was wiped out and felt beat up when the weight was overhead.  It was probably just tired after Diane plus snatching.  Called it a day at 145

July 2nd, 2013

Workout of the Day

1.  AMRAP 20:

5 HSPU

7 C2B Pull ups

10 1-arm DB Snatch, 45/30 - alternating

2.  Skills:

OTM x 12:

Odd:  5-10 unbroken Ring Dips

Even:  3-5 Overhead Pause Squats, 95/65 - 5 second pause at the rock bottom position.

1. 7 + 5 HSPUs

2. Ring Dips: 8, 6, 5,5,5,5

    OHS: 5, 4, 3, 3, 3, 3

July 16th, 2013

Workout of the Day

1.  5 sets, not for time:

Max Keeping HSPUs

Max Chest to Bar Pull-ups

2.  Tabata Row

June 9th, 2013

WOD

A. Work up to 1 RM deadlift

B. Every minute on the minute:

Odd minutes - 2 HSPUS on parallelettes with 5 inch deficit

Even minutes - 5 Deadlifts @ 80% of today's max 1 RM

A. 405 lbs.

B. first 10 minutes/5 rounds all HSPUs unbroken. Singles last 10. All DLs unbroken.

June 4th, 2013

Workout of the Day

A. Six sets of 2 position squats cleans (Hang squat clean, Full squat clean)

B. Five rounds for time:

3 HSPUs

5 strict chest to bar pull-ups

7 Front squat with 75% of max Squat clean

A. 155, 165, 175, 185, 205 (fail), 205

b. 11:14

June 2nd, 2013

Workout of the Day

A. 3 x 3 HSPUs in warm-up (rest as needed)

B. 5 rounds for time of:

3 power snatches w/115#s

6 OHS w/115#s

9 Chest to bar pull-ups

C. Tabata Row for Cals

A. Complete

B. Time: 6:56

Overhead Squats felt pretty good.  6 unbroken each round

Chest to bars not to bad.  Getting used to doing them with a low ceiling.

C. 69=10-9-8-8-8-8-9-9