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.

August 24th, 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

5 reps (each arm) of kettle bell single arm, alternating presses

5 banded (strict) pull-ups

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 pull-ups and KB presses

2. For time:

400 meter row

21 Burpees

300 meter row

15 Burpees

200 meter row

9 Burpees

200 meter row

9 Burpees

300 meter row

15 Burpees

400 meter row

21 Burpees

1. FS: worked up to 185 before back started to tighten up

BS: worked up to 255

2. 15:15

Burpees unbroken