Feb, 22nd, 2014

WOD

Warmup:

500m row

Sots Press 3 x 5 (35#s)

1. Work up to Heavy (for today) 5RM Back Squat

2. 4 x 5 w/90% of the weight used in #1

3. 3 Rounds for time:

10 Wall ball shots

10 Burpee box jumps

10 Sumo deadlifts @ 135#s

1. 255 lbs.

2. 225 lbs.

3. 7:48

September 26, 2013

WOD

1. Front Squat x 5 ascending until form or back feels ‘off’, then drop 10% off the weight and do 3 x 5 with the 90% of the last weight.

2.  Metcon

2RFT:

12 OHS, 135/95

12 Burpees

9 Power Snatches, 135/95

9 Burpee Box Jumps, 20"

6 Squat Snatches, 135/95

6 Burpee C2B

3.  5 sets of 3 Position Squat Clean (High hang, Mid-hang and floor), working up

1. Worked up to 235, then 3 sets of 5 with 210#s

2. 13:59

Scaled/subbed: OHS with 45#s, power snatch with 95#s, split snatch for squat snatch (again with 95#s) and did 6 burpees and 6 strict pull-ups (instead of burpee C2Bs) per round.

July 20th, 2013

Workout of the Day

1. "Scooter"

400m KB Farmer Cary, 53# (only 1 KB, so did with the KB and a 45# DB)

20 Burpee Box Jumps, 30"

400m Plate Carrry, 35#

20 Burpee Box Jumps, 30

400m Plate Carrry, 35

20 Burpee Box Jumps, 30

400m KB Farmer Cary, 53

2. 3 x 5 OHS with a one second pause at the bottom

1. 27:50

2. 125 #s