14.5 - 2nd run through (3-31-14)

11:35 2nd time through. Wasn't going to do it since I was still sore.

14.5 - 1st run (3-28-14)

14.08. Went 90% to get a strategy and feel.

3-24 Monday 14.4 2nd run

14.4 - 198 reps. Missed 19th MU.

14.4 (3-21-14) 1st run

193 Reps. Missed 14th and couldn't press out.

3-17-14 (14.3 2nd run)

DL & Box jump murder.

137 reps. Just about killed me. Back and hip were still hurt from 1st run.

3-15-14 Saturday

5 minute AMRAP of Row for Calories
Rest 1 min
5 minute AMRAP Rope Climbs (5pt or 2pt)
Rest 1 minutes
5 minute AMRAP of Burpees over partner
Rest 1 minutes
5 minute AMRAP of MB Lunges (each lunge=1 rep)
Rest 1 minutes
5 minute AMRAP of Stone to Shoulder
Rest 1 minutes
5 minute AMRAP 50m shuttle runs

3-14-14 Friday

14th
Open 14.3
135 reps

3-13-14 Thursday

A. BS @30X1; 2-3x3; rest 3mins    
B. emom - PC 1. 1 - 60-75% or 1rm - 4mins
+
Row 1min 90% aero
rest 1min x 4
+   
Row 1min 97% effort for cals

3-12-14 Wednesday

A. snatch start at 115# add 10# every min until max 10 unbroken DU before each lift
Brain farted and did 20 UB DU's
Made it to 175 PS

+
4min 90% effort
2 MU
10 wall balls 20# 10' target
5+5

rest 5mins

4min open pace
2 CTB chin ups
2 box jump sd 24"
increase by 2 every round

12's + 5

3-11-14 Tuesday

AM
AD 60 s

Rest walk 60 sec

Run 200m 

Rest walk 60 sec

X 6

PM
A. 3 positions hang power clean – high hang, mid thigh, below the knee; 1.1.1 x 5; rest 2 min

B. 5 sets – every 2 min - Segmented clean DL x 2 (build from 255#)

C. For time:

10-8-6-4-2

CGBP

Row Cals

4:08

 

+

3 rounds for time:

53#  double KB front rack carry 100m

8 med ball 2 shoulder (100#)

10 TTB

 

8:21

3-10-11 Monday

OPEN 14.2

Skipped and kept score. 196

Did some mobility - sore

3-9-14 Sunday

A. PC x 1/SJ x 2; rest 90sec x 5 build per set
build to 225

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
build to 165

C. 10-15mins open prep movements
+
Row 1min 90% aero
rest 1min x 3-4
+
Row 1min 97% effort for cals

3-8-14 Saturday

8th
Did group class

30 min AMRAP
Run 400
20 Russian KBS 53#
10 Burpee Box Jump Over

Alternate movements with a partner

3-7-14 Friday

7th
Open 14.1

196 reps

+
20-40mins Z1 AD

3-6-14 Thursday

A. BS @30X1; 2-3x3; rest 3mins
B. emom - PS 1. 1 - 60-70% or 1rm - 4mins
+
Row 1min 90% aero
rest 1min x 4
+
AD 1min 97% effort for cals

3-5-14 Wednesday

A. clean and jerk cluster 1. 1; rest 10sec/rest 2mins x 3-4sets

Went to 185/225/235/245

+
4min 90% effort
5 PS 75#
3 HSPU
5 wall balls 20# 10' target
5/5

rest 5mins
4min open pace
2 MU
5 thrusters 95#
10 box jumps sd 24"

4

3-4-14 Tuesday

4th
off/Z1 30+mins
+
mobility 

3/3/14 Open 14.1 - Monday

351 reps

3/2/14 Sunday

A. SC not TnG; 2, 2, 2; rest 3mins 

225

B. emom - PS 1. 1 - 60-70% or 1rm - 4mins 

185

C. 10-15mins open prep movements
+
Row 1min 90% aero
rest 1min x 3-4
+
AD 1min 97% effort for cals