3/30/2016

Front Squat triples 5@65, 5@85, 3@95, 3@105, 3@115, 3@120 (this is where it starts to fall apart)
EMOM 10:00
Even - Toes to Bar (8)
Odd - Wall Balls
EMOM 10:00
Even - 4 HSPU
Odd - :30 Double Unders (10,15,16,18,18 - finally starting to get these back)

03/28/2016

15:00 Squat Snatch (3@35, 3@55, 2@60, 2@65, 1@70, 1@75#)
3 x 5 Strict Press, hold at top (75#)
21-15-9
Row cal./Power Clean (75#)
Time: 6:46

03/27/2016

15-12-9
Deadlifts (125#
Pull ups
Every 2:00 6 Burpee over the bar (started with Burpees)

5 mile Trail Run/walk in Pinckney Rec. with the dogs. Beautiful day!

3/26/2016

4 x
10 Burpees, 200m Assault Bike
10 Air Squats, 200m Assault Bike
10 HRPU, 200m Assault Bike
10 Sit ups, 200m Assault Bike
Time:14:38
Perfect WOD after 16.5

3/23/2016

5 x 10m Bear Crawl forward and backward :60 rest
Squat Snatch (75#)
3:00 cap
30 Thrusters (1:26)
Remaining time Strict Pull ups (7)
REST 2:00
3:00 AMRAP
Box Jumps (55)
REST 2:00
3:00 cap
OHS Triple (80#)

03/22/2016

1000m Row
20 Hang Power Cleans (75#)
1000m Row
Time:10:43
21-15-9
KBS (53#)
Pull ups
Time 5:46

03/18/2016

16.4

AMRAP 13:00

55 Deadlifts 125#

55 Wall Balls 10# 

55 cal Row

55 Push Presses 65#

Score: 209

03/21/2016

15:00 Back Squat (5@45, 5@75, 3@95, 3@105, 2@115, 2@125, 1@135, 1@140)
3 x 4-6 Strict Presses (5@75, 5@80, 4@85)
EMOM 10:00
1 4-6 Ring Dips
2 :30 Assault Bike
EMOM 10:00
1 10 Box Jumps
2 5 Thrusters 45#

03/16/2016

1 Squat Snatch + 2 OHS build quickly to tough set (75#)
EMOM 5:00
Strict Pull ups sets of 3
AMRAP 3:00
10 HSPU
10 Box Jumps
Rounds - 1 + 4 HSPU
Rest 5:00
For time @ 90%
21 Wall Balls, 9 Deadlifts (115#)
15 Wall Balls, 9 Deadlifts
9 Wall Balls, 9 Deadlifts
Time: 2:58

3/14/2016

16.3
AMRAP 7:00
10 Power Snatches (45#)
5 Chest to bar Pull ups
Score : 73

03/15/2016

5k row off the rower every 1k
15 Deadlifts (95#)
12 Burpees to plate
5 Power Cleans
12 HSPU
5:00 + mobility

03/12/2016

Clean Pull Clusters 3x 1.1.1 (135#) Rest 2:00
EMOM 15:00
1 - HSPU 6/5/4/4/4
2 - 3 Thrusters (75#)
3 - :30 AB

03/10/2016

Squat Snatch (3@35, 3@45, 3@55, 3@60, 3@65, 2@70, 2@75, 1@80)

2 x 500m Row, 25 Thrusters (35#), 15 Pull ups, rest 1:00
Times: 4:43, 4:37

03/09/2016

Back Squats - triples (10@35,, 5@65, 3@85, 3@105, 3@115, 3@125
3 x 12 cal AB, 12 Burpees rest 2:00
Times: 1:40, 1:43, 1:40
2 x 2 rope Climbs, 7 Power Cleans (95) run to opposit wall and back
Time: 3:36

3/07/2016

16.2
4:00
25 Toes to Bar
50 Double Unders
15 Squat Cleans (65)
If completed in 4:00 add another 4:00 and continue
13 Squat Cleans this time 85#

Toes to Bar were good but got hung up on Double Unders.

03/06/2016

A. 16.2
4:00
25 Toes to Bar (1:23)
50 Double Unders (23)
15 Squat Clean

B. 15:00 Clean 3@65, 3@85, 3@95, 2@100, 2@105, 2@110# (felt pretty strong)
C. 2K Row, off rower every 500m - 1:00 single Unders (feeling like I need to reset)
D. 125 Sit ups

75:00 Yoga - greatly needed! The focus was on letting go, which is exactly what I needed today.  The practice was challenging and helped me to let go of some of my frustration. Tomorrow is a new day and I will try 16.2 again.

03/02/2016

A. 3 x 15 Scap Push ups :60 rest
B. 8 x 1 Squat Snatch every :60 70#
C. 3 x 10 Hand Release Push ups
D. 3 x 8 Burpees Box Jump Over, 10 Deadlifts (125#), 50 Double Unders (urg!)
Tome: 18:56 (because of the double Unders)
Then 10:00 Assault Bike 5,000m

03/01/2016

12:00 Strict Pull ups - did EMOM for 12:00 of 3 - 4 pull ups
2K Row - off the rower every 500m 3:00 mobility