05/21/2016

I wasn't able to do the split squats, knee is being a bit problematic. But did do the:
3 x 6 DB Bench Press (30#)
3 x 6 Pendlay Rows (95#)
Then
AMRAP 7:00
250m Row
5 Strict Pull ups (a bit of a struggle this morning)
7 KB Clean and Jerks (more like a press 30# each hand)
9 Burpees (subbed for Wall Balls)
Rounds - 1 + 250 + 5 + 7
Rest 4:00
AMRAP 7:00
15 cal Row
10 T2B
5 Wall Walks (tough but actually like these)
Rounds - 2

5/12/2016

DB Rear Elevated Split Squat 3 x 10 rest :60 (15# DBs)
DB Bench Press 3 x 8 (25#) rest :60
Pendlay Row 3 x 8 (95#)
Then
AMRAP 7:00 @ 85%
4 Strict Pull ups, 6 Hand Release Push ups, 8 KB Clean and Jerks (alt 16kg), 30 Double Unders
Rounds - 1 + 4 + 6 + 8 + 7
Rest 4:00
AMRAP 7:00
7 Hang Power Cleans (75#), 14 Burpees, 27 cal Row
Rounds - 2

02/09/2015h

A. 3 x 3 Shoulder Press rest 2:00 85, 90, 95#
B. 3 x 6 Pendlay Row rest 2:00 105#
C. EMOM 18:00
     a) 7 Pull ups
     b) 10 KBS 44#
     c) 6 alt DB Snatches 45#
D. 50 Wall Balls 10 x 5 with minimal rest
Time: 3:18

01/26/2015

3 x 5 Shoulder Press, rest 2:00 75, 85, 90 (3 reps)
3 x 5 Pendlay Rows, rest 2:00 95, 105, 115# (I like these a lot)
EMOM 12 minutes
6 pull ups, 12 KBS 35#, 10 DB Snatch (35#)
AMRAP 2:00
6 Toes to bar (need to get faster at these), 6 Box Jumps
Reps = 32
Rest 3:00
AMRAP 2:00
Bar facing Burpees
Reps = 20