09/21/2016

4 x 35m Stone Carry
3 x 6 Close grip Bench Press rest 1:00 (90#)
3 x 6 Pendlay Row rest 1:00 (95#)
EMOM 20:00
Odd - 3 Chest to bar Pull ups, 20 DU (did 40 single Unders)
Even - 6 HRPU, 6 Russian KBS (70#)

58 Burpees

02/05/2016

3 x 15 Scap Push ups :60 rest

A. Hang Power Snatch to Hang Snatch 70#

B1. 3 x 8 Close Grip Bench Press (65, 70, 75#) rest :60

B2. 3 x 8 Pendlay Row (95#) rest 2:00

EMOM 15:00

12 KBS (24kg)

:30 Double Unders

12 Box Jumps

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.

12/31/2015

I was sore and tired this morning so was happy to see this WOD:
A. Hang Power Clean 4 RM 75, 95, 100# struggled a bit with this weight)
B. Push Jerk 6RM (75, 85, 95)
C. AMRAP 8:00 @ 75%
400m jog, 15 OHS (45#) - Rounds - 2
Rest 4:00
AMRAP 8:00 @ 75%
Row (10 cal), :30 FLR, 10 Russian KBS (53#) - Rounds - 4

5:00 worked on Double Unders - need to get these down.

12/14/2015

4 x 1 Pause Snatch + Hang Snatch (55, 65, 65, 70#)
4 x 6 Russian KBS (24kg), 6 Box Jump Overs Rest 4:1
:27, :27, :24, :24
2 x 1:00 max Burpees to 8" target Rest 3:00 between Sets
17, 17
50 Pull ups (rhythm was off today, was so concerned about ripping my hand)
Time: 4:57
6 x 100m Sprints - walk back to start.

10/09/2105

A. 4 x 1 Snatch + 1 Hang Snatch 65, 70, 75, 80# (seem to be stuck here)
B. 3 x 4 Snatch Grip Deadlift (115#)
C. 12 x 2 Front Squat (95#)
D. 4 x 1.1.1 Snatch Clusters 60, 65, 70, 75#
EMOM 15:00
1) 12 KBS 28kg
2) 4 Hang Power Cleans 100#
3) 8 Burpees

10/12/2015

4 x 1 Snatch + 1 Hang Snatch (70, 75, 77, 80)

10/05/2015

A. 4 x 1 Snatch + 1 Hang Snatch rest 2:00 (65, 70, 75, 80 failed hang snatch although got it up pretty high but couldn't get under it.
B. 3 x 4 Snatch Grip Deadlift 110#
C. 12 x 2 Front Squat (80#) begin set every :60 this felt really good, totally enjoyed these.
D. 6 - 8:00 worked on Rope Climbs worked on speed :15 - :17
E. EMOM 10:00
Odd - 12  Russian KBS (28kg)
Even - 4 Hang Power Clean 95#

09/28/2015

I was a bit sore from yesterday so probably went a bit light.
A. 4 x 1 Power Snatch + 1 Hang Snatch (60,  65, 70, 75#)
B. 3 x 4 Snatch grip Deadlift (105#)
C. 10 x 2 Front Squats (75#) every :60 (I quite enjoy these)
D. 6-8:00 HSPU ( not at a deficit)
E. EMOM 8:00
Even - 10 Russian KBS 28kg
Odd - Hang Power Clean (95#)

09/10/2015

A. 4 x 1 Power Jerk +1 Split Jerk rest 2:00 85, 95, 105, 115
B. 3 x 5 Push Press rest 2:00 95#
C. 3 x 5 OHS rest 2:00 45#
D. 3 x 10 Powell Raises 10# DB
E. 10:00 Skill - worked on HSPU and Butterfly Pull ups
F. 10:00 - prowler push (110#), 12 Russian Swing (32kg), 6 Burpee Box Jumps, 4 Strict Pull ups
Rounds = 3

09/02/2015

A. 4 x 1 Power Jerk, 1 Split Jerk 75, 85, 95, 105# (need to push myself a bit more on these lifts) rest 2:00
B. 3 x 6 Push. press 85, 90, 95#
C. 3 x 6 OHS (light and fast 45#, not sure how fast, but definitely light)
D. 3 x 10 Powell Raises (more challenging than I thought it would be used a 10# DB)
Then
10:00 (80% effort)
25m Prowler (90# had to take it outside)
10 Russian KB Swings (32kg)
10 Burpees
6 Pull ups
Rounds - 3 + 25m + 5 Swings

08/27/2015

A. 3 x 6 Push Jerk rest 2:00 between sets (85, 95, 100)
B. 3 x 5 Back Squat rest 3:00 between sets (105# - haven't done these for a while, just work on maintaining good form - felt pretty good)
C. 3 x 6 DB Bench Press rest 2:00 between sets (30# - felt a little awkward at first but got the hang of it)
D. EMOM 10:00
Odd - 25m Sandbag Carry (not sure of the weight)
Even - 8 HR Push ups
Then
EMOM 10:00
8 Russian KB Swings (24kg - took less than :15 each round)
8 Box Jumps (:18 - :20 per round)