1/3/15

15min AMRAP

5 Power Snatch @ 155#

10 CTB Pull-ups

15 Box Jumps @ 24"

R: 5+8 BJ 

Avg hr 166, max 177/min 153, cals 284

Only snatch miss was last rep, so pissed. All c2b ub. Jump up step down.

+

4x

20sec TTB

10sec Rest

20sec Russian KB Swings @ 2pood

10sec Rest    

Ttb: 11,10,8,6

Kbs: all 10s

5/19/14

A. HB Back Squat w/ bands - 5,5,5,3,3,3; rest 2:30 (bar @65% + moderate band tension)

205

B. Double Broad Jump - 6 attempts ot establish max distance double jump (minimize ground contact time on second jump)

16'8.5"

17'7"

17'10"

17'5" (fell)

17'3"

16'11"

C. BB Back Rack RLE Split Squat - 4 x 5-6 TOUGH reps ea leg; rest 90sec b/t legs

135, 145, 155, 165

This was tough

+

7 TnG Power Snatches @ 135#

30sec Sled push @ 100% effort (mod-load, fast turn-over)

Rest 4min

x5

Sled at 250 for first set, dropped to 210 for faster turnover on 2nd set

R1: 1:00

R2: 1:00

R3: 0:56

R4: 1:00

R5: 0:57

Snatches all ub but sloppy

CSC Day 14

Row 500m 1:35

Powersnatch
4x95, 3x135, 3x135, 4x155, 4x145, 4x140
Snatch pull
6x185, 6x170, 6x160
Jerk split squat
6x165, 6x165, 6x155

WOD
3 rounds, 1 min rest btw each exercise
1 min DUs
1 min handstand walk
1 min strict pull ups (only count in sets of 5)

R1: 83, .5 way, 15
R2: 72 (had to stop and tie shoe), .5 way, 15
R3: 60, .5 way, 10