2-10-14 Monday

3 sets:
PC TnG x 5 tough build per set
7 burpees AFAP
AD 30 sec MAX effort
rest 6 min

145/175/195

+
3 sets:
5 PS TnG tough build per set
10 no pushup burpee box jumps 24"
Row 30sec max effort
rest 5 min

125/145/155 (155 was ugly)

+
3 sets:
AD 40 sec 97% effort
rest 4 min all same pace

2-8-14 in Vegas

15, 12, 9, 6 for time all out
PS 95#
CTB chin up
4:59

rest 20mins

7 rounds for time all out
5 DL 225#
5 burpee over the bar

3:55

2/7/14 Friday!

5min on 2mins off x 5
Run 400m
10 burpee broad jump
50 DU
amrap AD cals
90-95% effort 

72,69,68,63,64

2/6/14 Thursday

3sets
30 sec max box jump sd 24"
rest 30sec
30 sec max T2B
rest 30sec
30 sec max HR pushups
rest 3mins

15/22/28
16/22/28
16/22/24

rest as needed

3sets
30sec max HSPU 6" deficit
rest 30sec
30sec max Bar MU
rest 30sec
30sec max row meters
rest 3mins

18/7/151
17/8/157
15/9/161

rest as needed

2sets
30sec max clean and jerks 135#
rest 30sec
30sec max CTB chin ups
rest 2mins
8/26
9/16

2-4-14 Tuesday

8min cap
30 PS 135#
30 burpees
30 PS 165#

Shit. Only 66 reps. (Need to do that one again)

rest as needed

8min amrap
3 wall ball 20# 10' target
3 burpee jump on and over box 24"
6
6
increase by 3 reps every round


18 Wallball + 8 BBJ

PM - BONUS WOD
15 Min AMRAP
200 M Run
6 S2OH
9 PC
12 DL

135# all movements
5 rounds + 200m + 2 S2OH

2-3-14 Monday

3 sets:
DL TnG x 5 tough build per set
7 burpees AFAP
AD 30 sec MAX effort
rest 6 minPR 5x 385
+
3 sets:
5 PC TnG tough build per set
10 no pushup burpee box jumps 24"
Row 30sec max effort
rest 5 min

185 PC

+
3 sets:
AD 40 sec 97% effort
rest 4 min all same pace

Feb 1st - Saturday

#1

For time all out
15, 12, 9, 6
PC 115#
burpee 

3:53

rest 20mins 

#2

For time all out
30 CTB chin ups
Row 700m 

3:09