3/4/15

A. Power clean gauntlet; beginning 165# adding 10# per min until failure

Ub thru 245, missed 255

B. Clean grip deadlift; 2x2; rest 3 min (moderate load, not maximal)

320, 360

+
15 min amrap @80-85% effort continuous throughout (HR=145-165)
Row 350m
4 muscle ups
6 power clean 135#
8 strict hspu
48 double unders

R: 3+230m

Mu ub, put me over hr on set 2&3

Hspu were 5,3 then 2,3,3 then 5,3

DUs broke 1x on 2 sets and 2x on last set

Avg hr 156

3/3/15

10 squat snatch singles at 80%, rest 90 sec

165

Back squat build to heavy

3x3 rest 2-3min

225, 255, 275

4 rounds:

30 sec ohs 115

30 sec burpee box jump 30"

30 airdyne

Rest 10, 6, 2 min

R1: 13, 8, 21

R2: 15, 8, 17

R3: 11, 5, 13

R4: 10, 4, 10

Rough!

2/28/15 Open 15.1

Open 15.1

9 min amrap

15 t2b

10 dl 115

5 snatch 115

Reps: 178

Immediately into 15.1A

6 min find max clean and jerk

225

2/25/15

A. Snatch - 3 reps every 45sec for 4 sets (12 reps); rest 2min x3 rounds (135-165#)

135, 145, 155 all no misses felt good

165 sets went 3,1,2,1

B. Muscle-up - 3 x 4.4; rest as needed + 2-3min (hold times across)

Rested 20 sec between, didnt need that mych

+

10 Rounds @ HR 145-160

60sec AD

3 Strict HSPU (switch to kipping if these fade)

5 CTB Pull-ups

7 Alt Pistols

No prob 

+

Mobility with time remaining

2/23/15

23-Feb <x-apple-data-detectors://2>

A. Front Squat - 3,3,3; rest 2-3min (build, heavy)

205, 225, 235

B. Thruster - 3-5 perfect reps @ 135-155# on the min for 5-8min (by feel)

135 for 3 for 9 sets

+

Airdyne 90 seconsd @end 3

30 seconds TTB

30 seconds double unders

rest 30 seconds

x5 sets

Ttb: 17,17,12,12 first 2 sets ub

DUs: 48,45,36,40

Highest hr was 171

+

row 90 seconds @3end 3

30 seconds knees to elbow

30 seconds double unders

x5 sets

Row cals: 110, 1585m, 1:54.5

Kte: 12,12,7,10

DUs: 37,37,30,29

2/20/15

Flight Simulator

Got thru 40 an failed 4x in 20s on 45 set and feet started hurting so I stopped at 6:39

Tabata 

Burpees 9,9,9,9,8,8,8.8

Air squats all 17s, holy vastus medialis!

Treadmill run, 1 min each

3.0

5.0

7.5

10

7.5

5.0

3.0

2/16/14

12 hspu AFAP 

40 DUs

12 ohs 95#

Rest 60 sec

X4

R1: 1:25 all ub

R2: 1:29 all ub

R3: 1:24 all ub

R4: 1:40 all ub except du broke once

Best DUs wod in a while. Pissed I broke.

For time:

60 cal row

40 t2b

50 wallball

40 burpee

Time: 11:12

Harder than Thot. Broke more on ttb and wb than I wanted.

Row slower on purpose 3:01

Ttb 10,10,5,5,3,3,4

Wb 15,7,8,10,10

Burpees