March 4th, 2014

WOD

Warm-up:

750m row

1. 3 sets of:

20 reps of back squat with 165 (+5 to 10 from last time)

2-3 minutes rest between sets

2. 8 min AMRAP

7 Push presses w/95#s

7 Chest to bar pull-ups

7 30” Box Jumps

1. 165#s x 20/20/20

2. 5 rounds + 7 PP/4C2B

August 3rd, 2013

WOD

1.    Metcon

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)...scaled to 30 pull-ups

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Kandi and I did this together.  We had no rope, so we scaled/substituted 30 pull-ups for the rope climbs. Kandi scaled the thruster weight too (85#?)

5 rounds + 8 thrusters + 13 pull-ups

July 15th, 2013

Workout of the Day

1.    Metcon

10.9.8.7.6.5.4.3.2.1 of:

C2B Pull ups

Box Jumps, 30/24"

25 Double unders after every round.

2.  Snatch

5 x Power Snatch + Hang Squat Snatch

1. 14:40

DUs slowed me down a bit, but this felt pretty good.

2. 125, 135, 135, 145, 145 lbs.

October 23rd, 2012

Workout of the Day

A.  Four sets of:

Clean x 1.1.1.1

(rest 10 seconds between singles)

Rest 3-4 minutes between sets

Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.

B.  Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 1 rep @ 100%

* Set 6 – 2 reps @ 95%

Rest 3 minutes between sets.

C.  Complete as many rounds and reps as possible in 6 minutes of:

185/135 lb Power Clean x 3 reps

30″/24″ Box Jump x 6 reps

Chest-to-Bar Pull-Ups x 9 reps

Rest exactly 4 minutes, and then . . .

D.  Complete as many rounds and reps as possible in 4 minutes of:

185/135 lb Shoulder to Overhead x 2 reps

24″/20″ Burpee Over the Box x 4 reps

Pull-Ups x 6 reps

A. 205-205-215-215

Power cleans

B. 250×5, 285×3, 300×1, 320×1. 335×1(F), 320×1

Failed on 100%x1, only got 1 rep on last set

C. 4+5 C2Bs

D. 3+1 pull-ups