02/24/2016

Clean and Jerk Gauntlet - begin a clean and jerk every minute on the minute
(65, 75, 85, 90, 95, 100, 105, 110, 115#)
Then
21 HSPU (took 3:30 urg)
15 cal Assault Bike
9 Chest to Bar Pull ups (1 at a time)
Time: 6:26

02/23/2016

A. Back Squat - build to a tough single 135#
B. Ring Dips - no weights
C. AMRAP 8:00
8 Burpee Box Jump Overs, 8 Hand Release Push Ups, 1 TGU each side
Rounds - 3 + 5 Burpee Box Jump Overs
Rest 4:00
AMRAP 8:00
8 KBS (16kg), 10 cal AB, 8 Front Squats (65#)
Rounds - 3 + 8 KBS + 5 cal AB

02/22/2016

A. 15:00 Snatch (Squat) build to a moderate single (3@35, 3@55, 3@65, 2@70, 2@75, 2@80, 2@85 power)
B. EMOM 10:00
Even - 8 TTB
Odd - 12 Wall Balls
C. 4 Deadlifts (touch and go 195#), :15 AB sprint, Rest 2:30
5 Rounds - :40, :37, :40, :39, :40

02/21/2016

Opened the gym at 9:00 and was a rest day. Warmed up on the Airdyne (3200m), did some squats, Double Unders (7 minutes), Handstands, and sit ups. I was feeling this last week and it felt good to just move with no weights.
Then coached gymnastics class before heading home at noon, tired and ready for a nap 😊!

02/20/2016

2 Rounds
1000m Row
50 Thrusters (35#)
20 Pull ups
I wasn't looking forward to this WOD. I was feeling a little tired and beat up from the week. Decided to just do it and get it done. I was working at about 85 - 90%.
Time: 19:58 (this was :08 faster than last time I did this but it was definitely easier)

5 mile hike with pups in Pinckney Rec. It was over 55 degrees and perfect for a hike in the woods.

02/19/2016

3 x 15 Scap Push ups :60 rest
A. Hang Snatch + Hang Squat Snatch + OHS Max for the day (44, 48.4, 52.8, 59.4, 66, 68.2, 70.4)
B1. 3 x 6 Close grip Bench Press (85#) :60 rest
B2. 3x 6 Pendlay Row (105#)
EMOM 20:00
1 - 6 Air Squats, 4 KB Snatch (each arm)
2 - 5 Burpee Toes to Bar (had fun with these)
3 - :30 Double Unders (9, 19, 12, 10,15 so inconsistent)
4 - 5 HSPU (was able to go unbroken for 4 rounds, last round 3 and then 2)

02/18/2016

A. 4 x 1 Hang Squat Clean + 2 Front Squats (85, 95, 100, 105#) every 2:00
B. 4 x 1 Split Jerk 31x1 (85, 95, 105, 110#)
C. 5:00 AMRAP
5 Hang Squat Clean (65#), 25m Bear Crawl
Rounds 4 + 1 Hang Squat Clean
D. 12:00 cap
50 Double Unders, 5 Stone over Shoulder, 40 Double Unders, 4 SOS, 30 Double Unders, 3 SOS, 20 Double Unders, 2 SOS, 10 Double Unders, 1 SOS (only made it through the 20 Double Unders and 1 SOS. Double Unders were awful today - so frustrating)