4/14/15

A. Power Clean (low blocks) 2 x 3 (76%), 2 x 2 (79%), 4 x 1 (83%)

185

195

205

B. Pause Split Jerk - 6 x 2 (78%)

185

10 min EMOM

- Deadlift  @ 30X1 x 5

- Banded HSPU x 5 UB

Dl 305

Red band for 2 sets of 3, then no band for 3 sets of 5

+

7 x 150m Row Sprint (95%) / rest 45s

25.7

26.0

25.9

25.2

25.6

25.5

25.7

4/13/15

Front squat 5x1 to heavy

185, 205, 225, 245, 255

Hang Snatch 5x2.2.2 rest 10sec/2min

Mid thigh

135

Missed last rep of round 1

Missed 4th rep of round 3

Missed 1st rep round 5, repeated

Hbbs 5,3,1 rest 2-3min, 70,80,90%

210

240

270

4/11/15

Time: 24:03 with Adam K

4/9/15

See pic

Front squat 165

T2b were 9,10,11,10,10

Row 165

4/8/15 competitor wod

With a continuous clock and no breaks in between complete:

3 minutes to complete 3 rounds of:

- 5 G2O (115/85)

- 5 Bar Facing Burpee

4 minutes to complete 3 rounds of:

- 6 G2O

- 6 Bar Facing Burpee

5 minutes to complete 3 rounds of:

- 7 G2O

- 7 Bar Facing Burpee

.......... go as long as you can

 

Total: 303 reps, 42 min

Missed advancing by 3 reps. Had time in there where I could've rested less and got it done.  But it was good.

4/7/15

6 rounds

Hspu amrap 30 sec rest 60

Strict as long as can

See pic

Annie but wb instead sit-ups, wb then DUs 

9:38

Wb were 

18,17,15

20,20

15,15

10,10

10

DUs were ub in 30,20, and 10 sets

4/6/15

40min z1, avg hr 138, peak 156, cals 683, rec 15

10min row, 168 cals 2503m

10min ad, 112 cals

10min row, 153 cals 2449m

10min ad, 104 cals