Mar. 14, 2013
WOD:
10 min. AMRAP:
- 5 shoulder to overhead (115#)
- 10 deads (115#)
- 15 box jumps (24")
Score: 8 rounds + 4 box jumps (259 reps)
- paced it pretty well, stepped down from the majority of the box jumps
Friday, 15 March 2013
Tuesday, 12 March 2013
Fun Day
Mar. 12, 2013
Strength:
- Heavy OHS (285# x 1) <-- Easily tied 1 RM
15 min. EMOM:
- 3 TnG Squat Cleans (185#)
WOD:
13 min. AMRAP:
- 7 C2B Pull-ups
- 14 Wall Ball (20#)
- 21 KB Swings (1.5 pd)
Score: 5 rounds + 6 reps
- I just had fun today... Having a grand old time.
- Grip got smoked tho... HO-LEH!
Strength:
- Heavy OHS (285# x 1) <-- Easily tied 1 RM
15 min. EMOM:
- 3 TnG Squat Cleans (185#)
WOD:
13 min. AMRAP:
- 7 C2B Pull-ups
- 14 Wall Ball (20#)
- 21 KB Swings (1.5 pd)
Score: 5 rounds + 6 reps
- I just had fun today... Having a grand old time.
- Grip got smoked tho... HO-LEH!
Haven't Posted in a While
Mar. 11, 2013
Strength:
- 5 RM HBBS (335#) <-- Greasy!
- 4 RM Push Press (225#)
- 3 x 20 UB GHD Sit-ups
WOD:
7 Rounds:
- 7 HSPU's
- 14 Box Jumps (24")
Time: 11:11
- Neck's a little sore from the handstands
Strength:
- 5 RM HBBS (335#) <-- Greasy!
- 4 RM Push Press (225#)
- 3 x 20 UB GHD Sit-ups
WOD:
7 Rounds:
- 7 HSPU's
- 14 Box Jumps (24")
Time: 11:11
- Neck's a little sore from the handstands
Saturday, 9 March 2013
13.1
Mar. 9, 2013
WOD:
17 min. AMRAP:
- 40 Burpees (6" Jump)
- 30 Power Snatch (75#)
- 30 Burpees
- 30 Power Snatch (135#)
- 20 Burpees
- 30 Power Snatch (165#)
- 10 Burpees
- AMRAP Power Snatch (210#)
Score: 175 reps (25 Snatches @ 165#)
- Really felt awesome for this WOD... timed everything perfectly and it just fell right into place for every thing!
WOD:
17 min. AMRAP:
- 40 Burpees (6" Jump)
- 30 Power Snatch (75#)
- 30 Burpees
- 30 Power Snatch (135#)
- 20 Burpees
- 30 Power Snatch (165#)
- 10 Burpees
- AMRAP Power Snatch (210#)
Score: 175 reps (25 Snatches @ 165#)
- Really felt awesome for this WOD... timed everything perfectly and it just fell right into place for every thing!
Thursday, 7 March 2013
Pre-Game for 13.1
Mar. 7, 2013
WOD:
- 15 Burpees (6" touch)
- 15 Snatch (75#)
- 15 Burpees
- 15 Snatch (135#)
- 15 Burpees
- 15 Snatch (165#)
- 15 Burpees
Time: 15:04
WOD:
- 15 Burpees (6" touch)
- 15 Snatch (75#)
- 15 Burpees
- 15 Snatch (135#)
- 15 Burpees
- 15 Snatch (165#)
- 15 Burpees
Time: 15:04
Tuesday, 5 March 2013
HEVAY ASS PROWLER
Mar. 5, 2013
Strength:
EMOM 15 min.
- 5 min. Squat Snatch (135#) TnG
- 5 min. Squat Snatch (145#) TnG
- 5 min. Squat Snatch (155#) TnG
Rest ~7 min.
EMOM 10 min.
- 5 min. Power Clean (205#) TnG
- 5 min. Power Clean (225#) TnG
WOD:
- Prowler Push 40 yds. (420#)
- 30 Burpee Box Jumps (24")
- Prowler Push 40 yds.
- 20 Burpee Box Jumps
- Prowler Push 40 yds.
- 10 Burpee Box Jumps
- Prowler Push 40 yds.
Time: 17:03
Strength:
EMOM 15 min.
- 5 min. Squat Snatch (135#) TnG
- 5 min. Squat Snatch (145#) TnG
- 5 min. Squat Snatch (155#) TnG
Rest ~7 min.
EMOM 10 min.
- 5 min. Power Clean (205#) TnG
- 5 min. Power Clean (225#) TnG
WOD:
- Prowler Push 40 yds. (420#)
- 30 Burpee Box Jumps (24")
- Prowler Push 40 yds.
- 20 Burpee Box Jumps
- Prowler Push 40 yds.
- 10 Burpee Box Jumps
- Prowler Push 40 yds.
Time: 17:03
Friday, 1 March 2013
Gree-he-heasy
Mar. 1, 2013
Strength:
1 RM Deadlift (425#)
- that was tough...
WOD #1:
5 min. AMRAP:
- Squat Clean (165#)
- Jerk (165#)
Score: 60 (so 30 full squat clean thrusters)
WOD #2:
7 Rounds:
- 7 Push Jerks (155#)
- 1 Rope Climb (15')
- 7 Burpees
Time: 13:48
- Good day of training here!
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