01/04/2016

A. 4 x 4 Power Snatch begin set every 2:00 (65, 70, 75, 80# it's been a while since I hit this weight and it felt decent)
B. 5 x
8 alt. KB Snatch (25), 30 Double Unders
Rest 1:00
12 Unbroken Wall Balls
Rest :30
Time: 22:26 (2:55/:26, 1:58/:24, 2:27/:24, 3:34/:23, 2:31/:25)
3 x not for time
1 Rope Climb, 6 Hang Cleans (90#), 14 Box Jumps (20")

05/21/2015

AMRAP Day!
5:00 - 150m Row, 5 Manmakers 20#
Rounds: 1 + 150m Row + 4
Rest 5:00
5:00 - 8 Burpee-Chest to Bar, 25 double Unders
Rounds: 1 + 4
Rest 5:00
5:00 - :15 Row, 8 unbroken Hang Power Cleans (90#)
Rounds: 4
Rest 5:00
5:00 - 8 Ball Slams, 8 TTB-Pull ups (I actually really liked these but my hands were toast from yesterdays gymnastic class)
Rounds: 1 + 8 + 6

02/20/2015

Warmed up with walk to box, PVC Rollouts, double unders, monster walks, lunge steps

WOD
EMOM 10 minutes
Odd 5 Hang Cleans (add weight each set, got to 100#)
Even 8 box jumps
AMRAP 20 minutes
:90 Handstand hold, 30 KBS (35#), 400m row
Rounds = 3 + :90 hold

Walked .5 miles back