09/08/2016

3 x not for time
4 Double Touch (TTB/Pull up)

5 1 arm DB Thruster (30#)
30 Double Unders (urg!)
12 x 1 Power Cleans (90#) every :15
8 x 3 Front Squats (90#) every :60
10:00 Skills - Dips (EMOM 5 Dips)

5 sets 

4 Burpees, :60 Row, Rest 3:30

1:56.5/260m/18cal.

1:56.7/257m/17cal.

1:54.9/261m/18cal. 

1:54.9/261m/18cal. 

1:55.8/259m/17cal. 

09/01/2016

3 x not for time
3 TTB/Pull up (had fun with these)
5 1-arm DB Thrusters (30#)
30 Double Unders
12 x 1 PowerCleans (88#)every :15
8 x 3 Front squats (85#) every :60
10:00 Skill work
4 sets
1:00 Row, 3:30 Rest
1:48.3/20 cal.
1:46.7/21 cal.
1:46.0/21 cal.
1:47.1/21 cal

02/03/2016

A. 3 x 3  1 1/4 Back Squats (85, 95, 105#), Rest 2:30
B. 3 x 600m Row, 6 over the Erg Burpees, 20 Double Unders, Rest 2:30
Times: 4:53, 4:20, 4:16 (difference in time due to Double Unders)
C. 3 x 6 Double Touch (pull ups, toe to bar), 10 Lunge steps with bar on back (90#)
Time: 6:12

01/27/2016

3 x 4 1 1/4 Back Squat rest 2:30 (80, 90, 100#)
3 x 500m Row, 8 Burpee Box Jump, 10 KBS Russian (32kg), Rest 2:10
Times: 3:23, 3:16, 3:28
3 x 8 Double Touch (pull up/toes to bar), 8 Lunges steps with back rack (85#)
Time: 6:47
I was feeling a little sore and tired. I was sorta hoping my workout partner would not come in. But she did and in the end was glad I got this WOD done. I felt much better after the Back Squats although I wasn't looking forward to the double touches and lunge steps.

01/21/2016

3 x 5 1 1/4 Back Squats (75, 80, 85) Rest 2:30
3 x 400m Row, 8 Burpees Box Jumps, 15 KBS (35#), Rest 2:20
Times: 3:19, 3:18, 3:22
3 x 6 Double Touch (pull up/toes to bar), 6 OH Walking Lunges (55#)
Time: 4:10