Saturday February 1, 2014

Set 1RM Snatch

Run 1 mile for time

3 min AMRAP: T2B

Friday January 30, 2014

EMOM for 6 min: 5 OHS

Wod - 10 min AMRAP: 15 Bar Faceing burpees
                                        10 Deadlifts 95#
                                          5 Ring Dips

3x15 Tricep Ext

30 KTE

Thursday January 30, 2014

For time: 30 Squat Clean Thrusters 65#
               1K Row

5 sets max Ring Dips - rest 2 min between rds

3x15 Hip Ext

Tuesday January 28, 2014

3 sets max ring dips

Wod - 21-15-9 rep rds for time: Hang Power Snatch 55#
                                                    Burpees
                                                    Box Jumps 20"

30 T2B

Monday January 27, 2014

Wod - 7 min AMRAP: 3 Thrusters 45#
                                      3 Pullups
 
each rd reps go up by 3

3 sets max Double Unders

25 HIp Ext

Friday January 24, 2014

For time: 30 Front Squats 65#
                14 Ring Dips
                20 Front Squats
                10 Ring Dips

100 Double Unders for time

Thursday January 23, 2014

5x5 Push Press

Wod - For time: Row 750m
                           35 Thrusters 33#
                           20 Pullups

2 sets max plank Holds

20 KTE

Tuesday January 21, 2014

10 min AMRAP: 10 Clean n Jerks 65#
                             15 HRPU
                             20 Double Unders

1 mile on Airdyne

3x8 Good Mornings

Monday January 20, 2014

EMOM for 10 min: Row 125m

35 Air Squats

3x10 GHD situps

Saturday January 18, 2014

Wod - 8rds for time: 8 KB swings 44#
                                1 Rope Climb

3x10 Good Mornings

Thursday January 15, 2013

3x10 Bench Press

5rds for time: 20 Over Head Walking Lunges Holding 33# Bar
                       10 Alt DB Snatches 25#

20 KTE

Tuesday January 14, 2014

EMOM for 10 min: 2 Power Snatch 55# 2 OHS

Wod - 5 rds for time: 6 Pullups
                                 8 Burpees
                                 10 Box Jumps 20"

20 T2B

Monday January 13 2014

3RM Squat Clean

EMOM for 10 Min 4 Pullups

1500m Row for time

Thursday January 9, 2014

5min AMRAP: 8 KB swings 36#
                          8 Goblet Sq 36#

Rest 3 min

5min AMRAP: 10 Alt DB Snatches 25#
                          10 Goblet Sq 25#

Row 1K for time

3 sets max T2B

Tuesday January 7, 2014

25 Box Jumps - 20" i dont care if u jump up and step down but you better do em

Wod - 5 rds for time: 10 Deadlifts 95#
                                   10 Pushups

3x10 each of - Hip Ext and Reverse Hypers

Monday January 6, 2013

20 Total Pullups

EMOM for 8 min  - 5 Back Squats 75#

3rds for time: 40 Double Unders
                      20 Situps

3x6 Good Mornings 33#