4/28/13 Sunday

40 min snatch and CJ work light weight

WOD AFAP
1000m row
30 pistols
20 hang cleans at 133
-8:31

4/27/13 Saturday

Long and triple jump practice

200m walking lunge @ 203 while partner does burpees

50 yard sprints

20 min to establish
-3RM back squat
- pull ups

-18,93,123,153
-17,173,193,203
-20

4/27/13 Friday

40 minutes total 10 min each to establish
1 RM snatch - 123 missed 133x10
1Rm back squat -225PR
1RM Thruster from floor-133
1 RM front squat -203 missed 213

Rest

Walking front rack with 315- to dumpster
Farmers carry 100ft with 2 45s

WOD AMRAP 10
5 t2b
10 burpee slam ball
15 box jumps
-5+9

4/24/13 Wednesday

Snatch grip push press
-83,93,103,113
Max pull ups-23
Clean pulls-183,193,203,213

Jackie - 9:07

EMOM 16- mu/hs walks
Mu-4,3,4,3,2,2,1,1

Du work

4/23/13 Tuesday

C&J single for day
123,143,163,173f

Skipped clean triples and back squat- back hurts

Grace- 2:47

Rest 10
30 front squat
500m row
- 3:18

Rest 10

5 min of back squats at 153
-28

4/21/13 Sunday

20 cal row
30 burpee plate jumps
40 ground-over head (25)
30 t2b
100" walking lunge (25)
50" sprint
12:20

Hand stand practice

4/20/13 Saturday

Team WOD
75 back squat
50 pull ups
25 soh
-93
75 front squat
50 pull ups
25 soh
-63
75 ohs
50 pull ups
25 soh
-43

Session two
Ghd med ball throws
50" sprints
500m max row- 1:50.1
Pulled in 40s for most

5k run

4/19/13 Friday

Snatch doubles - drop from top
113x2,118x2,120x1

Front squat 10 RM
163,170

Afap
10 C&J 93
5 C&J 103
5 C&J 113
5 C&J 123
3 C&J 133
2 C&J 143
-6:53

5x400m sprints
First 400- 1:15

4/17/13 Wednesday

Bench press doubles
93,103,113
Back squat
-123x5,143x4,163x3,183x1,193x1
Rear band scap squeezes 3x20
AMRAP 12
15 ohs
200m row
15
200
15
200
15
200
@ 53,73,93,113
-12 at 113
EMOM 14
5 deficit hspu
6 chest to bar

4/16/13 Tuesday

10rm tng squat clean- 143

1rm front squat for da-203 easy, 213f

4x2 snatch grip dead lift. Never done before so didnt go to heavy
123,133,143,153

L sit on rig 2 minute accumulation.
Couldn't get feet off ground with DB

WOD
200m run
50 wb
400m run
50 pull ups
200m run
-11:11

20 on 20 off for 12 rounds on rower
Pulled In 40s low 50s

4/14/13 Sunday

Team WOD event 6 2012

Deadlift Heavy doubles
193,213,223,233,243

Clean jerk max reps in 3 min @ 115
-13

Kb thrusters @35
14

Jerk ladder- 103,113,123,133,143,143,163f

16 min of sleds- 25s and 45s

4/12/13 Friday

Full snatch 1RM for day
103,113,120,125f

Front squat 4x2 2 sec pause
143,163,173,183,193f

WOD
15 hang cleans (93)
400m run
15 hang clean
- 2:45

4/10/13 Wednesday

Mu work bar and ring

1 arm snatch
30,40,50,60,70
70 right arm couldn't with left

Hs practice

Amrap 5
12 thrusters
-63
-93
-5 at 108

Max thruster
123,133,140

EMOM 20
8 pistols
8 c2b

4/9/13 Tuesday

Clean jerk
123,133,143,153,163,170PR!!175PR!!
Missed the 185 jerk. Was easy going up but couldn't lock out

Clean- "", 185,190PR!!, missed 195 3x, got under all of them but couldn't sit and stabilize

WOD
AMRAP 7

3 cleans (133)
5 hspu (45)
7 box jump (30)
6 rounds plus 4

5 min rest

Row 1000m
30 Ghd sit ups
60 lunges

4/6/13 Saturday

Game day
3 rounds
5 thruster
5 pull up

Then 7 min row

4/4/13 Thursday

Opens 13,5

68 reps

4/1/13 Monday

3x5 deadlift
173,203,213

Box jumps- 30"

Hspu deficit 45s
2x7

EMOM 16
8 ohs 63
8 c2b

200x10
Rowing with mask