1/29/14 Wednesday

Wed: 

warmup: HS walk practice!

Did good today, walked a whole mat

A. 3 rds 

10 Manmakers (20)

12 OH axle steps (85)

8:26 shoulders 

Rest 10 min

B. AMRAP 12 @90%

250m Row

15 no push up Burpee box jump overs

5 cal AB

3 rounds plus 250 +1

Rest 5 

AMRAP 10 @95%

5 burpees 

5 c2b 

10 hang Power Cleans (63)

10 rounds 

C. BB Work

4 rounds 

50#rowx8

7#flysx10

25#tricepx10

1/6/13 Monday

A. EMOM Clean - starting at 103, climbing by 5 kilos til failure

100,110,121,131,143,153,163,174,187,197,207fx2 caught it but couldn't stand up

B. EMOM x 20

Odd: Muscle Ups 2-3 Reps

Even: 3-5 Hang Power Cleans (123-133) NOT TnG

2-3 mu, 4

Hang cleans 133

C. 5 rds 

20 Wall Balls 

15 Burpees 

10 C2B

14:09

Unbroken pull ups, 3 rounds unbroken wall balls 

Handstand walking practice 

11/4/13 Monday

A. Bench Press - 5RM

-93, 103x4 : (

B. Back Squat - 8RM

-205,209

C. 90% of B 1x8

-188

D. 80% of B 1x8

-168

E. 

30 C&Jerks @93

10 Muscle Ups

20 SqT Cleans @93

20 C2B

10 Thrusters @93

30 Pullups 

-14:53

10 clean jerks 5 then doubles and ended with a triple 

Double mu 

Sets of 5 SqT cleans 

Broken sets of c2b

Unbroken thrusters 

Broken pull ups 

5/12/13 Sunday

3x3 OHS at 90%
83,103,133,123

Max chest to bar
Reg grip- 15
One Reverse-16

Nft 5 rope climbs

Max effort 1k
-4:08
Rest 2
Row 1k
-4:18

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

4/1/13 Monday

3x5 deadlift
173,203,213

Box jumps- 30"

Hspu deficit 45s
2x7

EMOM 16
8 ohs 63
8 c2b

200x10
Rowing with mask

2/5/12 Tuesday

Muscle up practice
2 then did 2 sets of 4 muscle ups missed in the 5th one each time, kipped hard and lost grip on right hand

WOD map training modified to 2 rounds

2 rounds

400m row
10 chest to bar
20 deadlift (93)
40 du
Rest 3

10 hang cleans (83)
10 squat lunge
10 Ghd