3.24.15

Back Squat:
225x5
245x5
265x5
285x5
315x5

WOD:
7 min AMRAP
2 Squat Cleans (135)
25 Doubles
4 Squat Cleans
25 Du
6 Squat Cleans
25 Du
Continue....
Finished 7 squat Cleans in round of 12

Rest 3 min then...

3 minute Max Burpee Bar Touch
(43)

"A dream is just a lie...when you walk away..."

4.3.14

Warm Up:
300m Row
HS Hold
GHD Back Extensions
False Grip Bar Hangs

Gymnastics Strength:
4 Rounds For Quality
40 Double Unders
5 Strict + 5 Kipping HSPU
1 Rope Climb with WTD Vest (loaded full)

Strength:
1 Squat Snatch every :30 sec For 15 Min
Working from 95 to 135#

Prowlers
1 min work/1 min rest x 10 sets


5:30 WOD:
AMRAP: 12 min
5, 6, 7, 8, 9... C2B
10, 12, 14, 16, 18.... Wall Ball
5, 6, 7, 8, 9....GHD Sit Ups

4.21.13

 20 Min to find 1 RM Front Squat

225 x 6, 275 x3, 295 x 1, 315 x 1, 365 x 1

Team Chipper: 2 rounds of
400m Run
15 Box Jump Over (24'')
15 DB Squat Cleans (45#)
30 Double Unders
15 HR Push Ups
15 GHD Sit Ups
30 Yard walking lunge with 45# OVh

finish with 10 Rope Climbs

Conditioning: 6 Rounds with 1 min rest btween

150m Row Sprint into 150 m Run Sprint



"A dream is just a lie...when you walk away..."

4.19.13

 Friday Night Lights with Crew:

Snatch Ladder starting at 135, up 10 lbs every bar, 50 Sec at each bar
 *225#!!!

Partner WOD with Cain

20 Muscle Up, partner holds 225 DL Bar
60 Wall Balls, Partner holds chin over bar
Buddy Carry + 75# DB

40 Box Jumps
Buddy Carry + 75# DB
2 Muscle Ups

Individudal: Heavy Diane
21-15-9 For Time
245 DL
HSPU (level)

Around 12ish minutes

"A dream is just a lie...when you walk away..."

4.17.13

7:00am

6 x 100m Run @ 75%, 1 min rest between

4 x 200m Run with 90 sec btween each
:39, :38, :37, :37

rest 2 min

2 x 400m Run with 2 min rest btween
1:22, 1:20!

Rest 5 min

5 Strict HSPU (4'' deficit) + 5 Clapping Push Up x 4 sets, 2 min rest btween



11:00am

5 Rounds, untimed...

30 yrd yoke carry (300#)
12 Box jumps 24'', all plyo
15 bench at 135


"A dream is just a lie...when you walk away..."

Strength:

EMOTM= 8 min

1 Power Snatch + 1 Squat Snatch


Gymnastics:
5 x 3 Muscle Ups

16 Total Shoulder Taps (8/8) Chest Facing Wall x 5

Met Con:

4 Rounds For Time:

• 8 Back Squats @ 225lbs/155lbs
• 10 Box Jumps @ 30"/24"
• 15 Burpees
• 25 Double unders

 
"A dream is just a lie...when you walk away..."

4.14

Strength: 15 min to find 1RM C +J
185, 205, 225, 245, 255
Worked split jerk whole time

WOD: 2 man team, one person at a time
75 back squats (135)
50 pull-ups
25 S to Ovh (135)
75 front squats (85)
50 pull-ups
75 ovh squats (85)
50 pull ups

Josh and I: 11:30ish

Conditioning with team:
400 m run
Load plates in macs truck
Push truck 100 yards
50 yard buddy carry


You know a dream is just like lies...when you walk away..."