06/30/2015

A. 4 x 1 Power Clean + 2 Front Squats (110#)
B. 3 x 2 Hang Clean pull (145#)
C. 3 x 4 Romanian Deadlift (145#)
Then
10 x :30 Row, :30 Easy Pull (1:53.5 avg)
EMOM 8:00
Even - 6 Wall Balls, 4 Hand Release Push ups
Odd - 10 Box Step Overs

06/29/2015

A. Build to a heavy Squat Snatch (80#, attempted 85 3 times but couldn't stick it), then execute 3 perfect reps at 65#.
B. 3 x 2 Snatch Pulls 135#
C. 10-1 Power Cleans (100#), Burpees over the bar
Time: 15:46

06/28/2015

A. Overhead Squat Work - worked up to 95#
B. 20:00 AMRAP
100 cal Row (7:04)
3, 6, 9, 12, 15 ... Thrusters(55#),  Burpees
Made it through 15 plus 9 Thrusters
I lost momentum after the round of 12, felt like I should have gotten through round 18. Ahhh well, need to work a little harder.

06/26/2015

A. 3 x 8 External DB Rotations (20#)
B. 3 x 4 Trap 3 (10#)
C. 3 x 8 One arm DB Row (30#)
Then
EMOM 10
2 squat snatches (75#)
EMOM 10
Even - 3 Pull ups, 2 Chest to Bar
Odd - 8 Hand Release Push ups

06/25/2015

A. 3 x not for time 10 cal Row, 10 Hollow Body, 10 Strict Toes to Bar

B. AMRAP 8:00. @ 85%

250m Row, 10 Walking Lunges, 10 Ball Slams

Rounds = 3 + 75m

Rest 4:00

30 Double Unders, 10 Burpees, 6 Chest to Bar (extremely frustrated with double Unders)

Rounds = 1 + 26

Rest 4:00

200m Run, :30 plank on rings, 20 air squats

Rounds = 3

Enjoyed the running but paid for it later in foot pain. 

06/24/2015

A. 4 x 1Power Clean, 2 Front Squats (110#, struggled a bit with the front squat)
B. 3 x 2 Hang Clean Pulls 140#
C. 3 x 3 Romanian Deadlift (140#)
D. 10:00 :30 Row, :30 Easy Pull
E. EMOM 8:00
Even - 6 Wall Balls, 4 Hand release push ups
Odd - 8 box step overs

06/23/2015

A. Build to a heavy Squat snatch (had a hard time hitting 85#), the reduce weight and execute 3 "perfect" reps
B. 3 x 2 Snatch Pulls (125#)
C. 15 - 12 - 9 - 6 Row (cal), Thrusters
Time: 6:28 (wasn't moving very fast)

06/17/2015

A. Not for time
3 x 10 cal Row, 25 Double Unders, 8 Strict Toes to Bar
B. 3 x 250 Row, 25 alt. KB Snatches, 25 Burpees
Times: 5:02, 5:02, 5:10

06/16/2015

A. 7 x squat Clean (worked up to 115#, much better than last week. Got elbows through, but had a bit of trouble with knees collapsing on squat.)
B. 3 x 3 Clean Pulls (145#)
C. 3 x 5 Romanian Deadlift (135#)
D. 8:00 :30 Row, :30 easy pull (averaged 1:53.8, sometimes I think it is the rower ☺️)
E. 8 x 20:10 Hollow Body Hold,
Also, worked on my headstand hold without the wall. Today was able to hold for :15.

06/15/2015

A. 7 x Squat Snatch (worked up to 85#, felt good)
B. 3 x 3 Snatch Pull every 2:00 120#
C. 3 x 5 Good Mornings 80#
D. 30-20-10 Ball Slams, Double Under (actually strung them together), Row (cal)
Time: 11:57

06/14/2015

A. OHS - Held at bottom of squat :05-:10. Worked up to 75#, felt good!
B. Client WOD 25
0:00-10:00 - 1500m Row, 40 Wall Balls (9:04)
10:00-20:00 - 1000m Row, 20 Burpee Box Jump Overs (7:49)
20:00-30:00 - 750m Row, 21 Thrusters 65#, 21 Pull ups (9:42) totally died on the Thrusters.  Thought I would break them up 6-5-5-5 but ended up doing 2,3 or 4 just trying to get them done.

06/12/2015

A. 3 x 8 External DB Rotations (20# challenging)

B. 3 x 4 Trap 3 (10#)

C. 3 x 8 1 arm DB Row (25#- felt light today)

D. EMOM 10:00 2 full squat snatch (60#)

Then EMOM 10:00 

Even 3 Pull ups, 2 Chest to Bar

Odd= 8 Hand release push ups

06/11/2015

A. 2 x 2 Deadhang to Invert (enjoying these), 35 Double Unders, 5 Strict Pull ups (getting a bit easier)
B. 3 x 80, 85, 90%
150m Row, 10 KBS (53#), 10 Burpees, 10 KBS, 10 Burpees, 150m Row, 6:00 Rest
Times: 4:16, 4:04, 3:56 (I liked this WOD. I wasn't sure I could go faster each round, had to pick it up on the Burpees).

06/09/2015

A. Squat Clean 7 reps (115# it was pretty ugly as I didn't get my elbows through and had to fight to get up. Video is at 110#)
B. 3 x 3 Clean Pull set every 2:00 (140#)
C. 3 x 5 Romanian Deadlift (125#)
D. 8:00 :30 Row, :30 light pull (pace was between 1:48.6 and 1:50)
E. EMOM 8:00 12 wall Balls, 1 Rope Climb (wasn't able to do this as the ropes were not accessible)

06/08/2015

A.  6:00 to work to 15 unbroken double Unders (got 9 unbroken)
B. 7 squat Snatches 80# (feel abit stuck at this weight, although they are feeling a lot better)

C. 3 x 3 Snatch Pulls (115#) start a set every 2:00
D. 3 x 5 Good Mornings 75#
Then AMRAP 9:00
150 Row, 20 double Unders, 10 Burpees box jumps (20")
Rounds 2 + 150 row + 20 double Unders (feel like I could do more if I didn't have to go upstairs to the rower)

06/06/2015

A. OHS work
Worked up to 70# holding at the bottom of squat for 5-10 secs.
Client WOD #24
4 x 8 Box Jumps, 8 Burpees, 8 KB Snatches (35#)
Time: 6:09

06/05/2105

Rest Day
5:00 Row (easy), 5:00 Spin (easy), 5:00 Row
OHS mobility, Hollow Body Holds, Good Mornings (65#), Headstand practice
5:00 Row

06/04/2015

 Scap and accessory
A. 3 x 10 External DB rotations (20#)
B. 3 x 6 Trap 3 (5#)
C. 3 x 10 1 Arm DB Row (30#)
Then
EMOM 10:00
1 squat snatch 60# (felt really good by the 5th round, felt like I was dropping under the bar faster)
EMOM 10:00
Even = 6 pull ups
Odd = 8 push ups

06/03/2105

A. 3 x 2 Deadhang to inverted, 30 Double Unders, 3 Strict pull ups
B. 3 x 30 cal Row, 20 Burpees to 45# plate, 10 alt DB Snatches (35#)
Time: 18:50

06/01/2015

A. 7 reps Squat Clean 110#
B. 3 x 4 Clean Pulls begin set every 2:00 135#
C. 3 x 6 Romanian Deadlifts 105# (felt like I should have gone heavier)
D. 6:00 :30 Row (averaged 1:50) :30 light pull
Then EMOM 6:00 10 Wall Balls