01/31/2017

EMOM 9:00
1 - 9 Pull ups
2 - 8 WallBalls
3 - 20 Double Unders
4 - 9 Pull ups (CTB were not happening)
5 - 12 Wall Balls
6 - 30 Double Unders
7 - 9 Pull ups
8 - 12 Wall Balls
9 - 40 Double Unders
15:00 Split Snatch 4 solid reps at working weight (80#)

Then for Time ALL Out

250m Row, 25 KBS (44#), 25 Burpees 

Time: 3:56

Had some time this evening and did this little WOD 

20 Ball Slams (20# felt light)

5-4-3-2-1

Deadlifts (155#), HSPU 

20 Ball Slams

1-2-3-4-5

Deadlifts, HSPU 

20 Ball Slams

Time: 9:14

04/07/2016

10 Walking Lunges w/14# wall ball OH + 500m Row (1:56.4)
Rest 2:00
8 Burpees to Plate + 500m Row (1:57.6)
Rest 2:00
6 C2B Pull ups + 500m Row (1:57.2)
Rest 2:00
20m OH Carry (75#) + 30 cal Assault Bike (2:42)
Then
30 Ball Slams 20# (:53)

08/26/2015

A. 3 x 8 Box Step Ups with a 65# in Front Rack (20" box) rest 3:00 between sets
B. 10:00 work to a moderate 1 Hang Snatch Pull + 1 Hang Snatch (80# felt good, practicing Tall Snatches and dropping under the bar seems to be helping)
C. 3 x 250m Row, 2 Wall Walks, 40 Double Unders ugh! But did manage to get 21 unbroken
Time: 10:25 - 3:45,3:26 and 3:16
Rest 5:00
3 x 10 Ball Slams, 10 alt DB Snatches (30#)
Time: 3:20

08/18/2015

A. 3 x 10  Step ups (no 18" box so used a 20") w/55# in front rack. 3:00 Rest between sets
B. 10:00 3-position snatch 65#