April 8th, 2014

WOD

Warmup

Pistols 

Pull-ups

Snatch balance

Box jumps

1. Work up to a heavy 3RM front squat for today

2. 5 X 5 bent barbell rows

3. 3x3 explosive pull-ups 

4. 14 min AMRAP 

3 clean and jerks w/135#s

3 Russian kettle bell swings

6 Toes to bar

5. 200m farmers walk

1. 235#s x 3

2. 185 x 5x5

3. Done

4. 12 rounds

5. Done with 50#s plus handles (65 or so?)

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