12-30-13

1030-AM
A. good morning @3211; 3-4; rest 2-3mins x 4
B. emom - segment snatch DL pause 1" off ground/knee/hip all pauses 3sec - 8mins
+
8mins 85% effort
Row 150m
10 KBS 2pd
10 goblet squats 2pd 
4 rounds

rest 5mins 8mins 85% effort
30 DU
A- bike 3cals
5 HSPU
6 Rounds + 30


rest 5mins 8mins 85% effort
7 burpee jump over box
7 PS 75#
10 walking lunges 
4 rounds + 9
330-PM
Z1 Row 6k easy pace 
25:39

12/28/13 Sa-turd-day

9am - fasting

Row 500m 1:51/500m pace
rest 2min x 8 rest 4mins after 4th row 
1:51.8
1:51.5
1:50.7
1:50.5
1:50.4
1:51.3
1:50.3
1:50.9


2PM
A. Sn DL x 1/Sn Pull x 1/PS x 1; rest 2-3mins x 6 - work on mechanics
stayed light, worked in mechanics

+
5, 4, 3, 2, 1
burpee chin up
db clean and jerk heavy
2:45 -  used 165# BB (saved wrist)

+
4sets 80-90% effort
AD 30cals
20 T2B
15 burpee jump touch 6" target above reach
12 db thruster tough
5 MU
rest 5mins
switch the order of the movements each set record times for all of them

3:47
3:57
4:21
4:27
used 45#h DB for thruster

12/18/13

5/1 x 3 warm-up (15 min)

5 sets:

OHS from rack - 5 reps - add per set - tempo @ 22X1

rest 10 sec

15 unbroken WB's - 20# to 11ft

rest 10 sec

15 unbroken CTB chin ups

REST walk 2:30 b/t sets

 

Subbed - Front Squat 205#

Everything unbroken - worked on breathing

rest as needed (rested 10 min)

 

for time:

10 barbell back lunges - 135# - bar from ground

3 RC - 15'

10 barbell back lunges - 135# - bar from ground

2 RC - 15'

10 barbell back lunges - 135# - bar from ground

1 RC - 15'

10 barbell back lunges - 135# - bar from ground

 

3:41

 

 

Final Post - Cali here I come!

A. build to a max clean start at 165# build 20# per min

Went to 265. Stayed safe for last wod.

+

5 rounds for time
7 PC 135#
10 ring dips

3:43

FRIDAY 7-19-13

12 noon
AD 2min max cals  (96)
rest 1min
2 min max DU   (179)
score is cals + DU 

272



one time through

4PM
emom - 18mins
min 1 - 3 rope climbs
min 2 - 12 swings 2pd
min 3 - 8-10 HSPU 

Good WOD - went strict on HSPU

NOW it is real.

11am
6 rounds for time
Run 200m
5 burpee
5 Bar MU 

9:23 (hot and humid - unbroken everything. Transition from out to in a little slow)


3 PM
A. build to a 2rm snatch in 15mins
185 x 2

+
for time:
25 wall ball 20# 10' target
25 DU
Row 25 cals
25 shoulder to over head 95#
Row 25cals
25 DU
25 wall ball 

6:11

Here we go!

3PM 
8min amrap
3 DL 275#
bear crawl 20ft
10 T2B
30 DU 

7 rounds +3