6-15-13

This wod was done at a hotel.

A. 20" Box BB Step-up - 4 x 8 each leg; rest 30sec b/t legs; 2min b/t sets

135x2, 155x2

B. KB 2arm Push-Press - 4 x 8; rest 90sec b/t sets (build to heaviest possible)

I used DB cuz no kb: 60, 70x3

+

5min AMRAP; rest 3min

5 HSPU

10 Bench Dips

15 Push-ups

R: 3+1 hspu

+

Row - 5min for max cals; rest 3min

1584m, avg 300 watts, didn't have cals

+

5min AMRAP; rest 3min

5 Front Squats @ 95

10 Wall Ball 16#

15 Air Squats

R: 3+5+10+14

6/14/13

Row 12 min z1 - 3059m

Row 12 x (30 sec @2000m pace - 3-5 sec, 30 sec z1) - 6710m

Row 12 min z1 - 9532m

6/11/13

A. Front Squat - 3 x 15; rest 90sec (all sets heavy, warm-up to challenging weight and use that for all sets)

165 UB

B. Shoulder Press - 3 x 15; rest 90sec (all sets heavy; warm-up to challenging weight and use that for all sets)

95 UB for 2 then 10,3,2 on last set

C. Thruster - 3 x 15 for time @ 95#; rest 90sec

R1: 0:32

R2: 0:31

R3: 0:32

+

10min AMRAP @ 85%

Row 500m (2:00-2:05 pace)

Thruster 15 @ 45#

Push-up 5.5.5.5 (rest 5sec b/t reps)

R: 2+307m