May 7th, 2014

WOD

3 rounds of:

30 Burpees for time

4 minute rest

*Eventaully goal is 30 to 32 burpees under 2 minutes for 4 rounds.

2:09, 2:05, 2:09

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

May 4th, 2014

WOD

Warm-up

20 second HS holds against the wall

Single kb bent rows

Air squats

1. 3 rep clean drill

2. Work up to a 1 RM Power Clean

3. 17 minute AMRAP

10 Power cleans w/135#s

20 double-unders

5/5 Step-ups, 20" box, with a 15# plate overhead. Alternating legs

1. 165

2. 235

3. 6 + 10 power cleans

May 3rd, 2014

WOD

1. EOMOM

Odd Minute: 12 Wall ball shots w/20#s

Even Minnute: 12 Toes to bar

1. Walls balls unbroken

Toes to bar went 12 reps the first 3-4 rounds, then 7/2 for one round and then 8 reps the rest.

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.