8/5/14

Did the wod this 6am cuz it's Kate's bday and I won't make it in any other time cuz I have girls. I'll do the strength piece Wednesday. Went in on a banana and preworkout.

4 Rounds

5 TnG DL @ 315#

5 Strict HSPU

10 KB Swings @ 2pood

10 Ring Dips

15 Box Jumps @ 30" (step-down)

15 Hand-release Push-ups

Time: 17:32

R1: 2:46, ub

R2: finish at 6:32, ub

R3: fin at 12:15, failed 1st hspu and did all singles, dips 5,3,2 and hrpu 8,4,3

R4: fin at 17:32, hspu 2,2,1 with dips 5,2,3 and hrpu 5,5,5

This was real good work. Goal was sub 16, I could do it if I paced and broke it up different. Back feels great.

5/31/14

9min AMRAP @80%

250m Row

12 Box Jumps

12 HR Push-ups

Rest 3min

Total: 4+3 BJ

+

7min AMRAP @85%

10 KBS @ 62#

10 Burpees

50m Run

Rest 4min

Total: 5+5

+

5min AMRAP @90%

7 TTB

7 Power Snatch @ 75#

30 Double-unders

Rest 5min

Total: 4+15 DUs 

+

3min AMRAP @95%

10 Pull-ups

10 Thrusters @ 45#

Total: 3+10 pull ups

*make sure you are following intensity Rx...I want you to have the energy/power output on the final 3min AMRAP to ATTACK that

5/2/14 pm

EMOM for AMRAP

1 Bar Muscle-up + 3 Strict Pull-ups + 5 CTB

6+1+3+2

This was lats and grip that died. All ub in 26 sec. Once I came off the bar I stopped the amrap.

+

EMOM for AMRAP

1 Strict 6"" Deficit HSPU + 3 Ring Dips + 5 Burpees

4

Couldn't do another hspu

+

7min AMRAP

3 HRPU

3 Ring Rows

6 HRPU

6 Ring Rows

...

...

18+16

All hrpu ub, had to break up ring rows starting in 12 set.

2/8/13 AM

AM
A. Snatch DL + Hang Power Snatch (above knee) - 2 x (1 x 60%, 1 x 65%, 1 x 70% of 1RM Snatch)
125, 135, 145

B. Snatch DL - 3 x (1 x 85%, 1 x 90%, 1 x 95% of 1RM Snatch)
175, 185, 195

B. Front Squat – 3 x 3 (all sets @ 95% of heavy triple from last Friday), 3 x 1 (all sets @ 95% of heavy single from last Friday)
215, 235

Alternating every min for 14min
Odd – Weighted Pull-up x 5 (same as last week)
72# for 3 sets, 53 for 4

Even – Hand Release Push-up AMRAP in 20sec
16,16,16,17,16,16,16