May 27th, 2014

WOD

1. Work up to 1RM Squat Clean

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

3.  Pendley Row, 3 x 5

4. Rings Dips, strict. Max reps x 3

5. Toes to bar 1 x max reps
6. 3 rounds of 
1 minute max reps box jump/steps-ups
2 minute rest

1. 325 x 1

2. 115 x 9 x 3 explosive (plus red bands)

3. 3 x 5 x 205#s

4. 13, 13, 9

5. 22, 21, 22

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 15th, 2014

Warmup 3x3 HSPUs 3x3 pistols
3 rm dl 395
15x95, 15x105, 10x115 OHS
5x5 weighted pull-ups
12.10.8.6.6 strict ring dips
3 rnds NFT of 25 doubleunders and 11 t2b
GHRs 2, 2x5 with smallest band