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 30th, 2013

Workout of the Day

A. Deadlifts: 3 x 5

B. Bulgarian Split Squats: 3 x 6-8

C. Secret Service Snatch Test

10 Min AMRAP

As many one-handed KB snatches with 1.5 pood/53# KB as possible

A. 3 x 5 x 345

B. 3 x 8 x 95

(right leg is weaker than my left, no surprise)

C. 149 (got 150 at 10:01!!! – crap)

That sucked