6 MAR 13 It's a long one...

30 rounds of

30 Sec max effort row
30 Sec rest

For total distance

5 MAR 13 F#$kin AMRAP

20 Min AMRAP

5 CTB Pullups
10 HR pushups
15 Wallballs 20/14

4 MAR 13 Master Chief

“The Master Chief”

5 Rds (3 min AMRAP) with 1 min rest BTR

3 PC 155

6 FSQ 155

9 HR Pushups

2 Mar It's a Saturday WOD

Prior to WOD 100 double unders for time 3 min cap

then 12 min AMRAP

3 min rest

5 STOH 185/120
7 Squats
12 jump touches 12 in target above outstretched hand

then no rest

4x200m sprints

1 MAR 13 Happy Birthday JD!!!

It's his birthday and we let him pick the WOD


3 Rounds for time

3 Hang power snatches  135/95
5 Weighted Pullups 25/10
7 Russian KB swings 32/20kg
9 Hang Power Cleans 135/95

28 FEB 13 Pull Work and a little more Pain

BB Gymnastics

1) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec.

halting clean deadlift  

Notice that starting position is more like a clean This is a clean deadlift that is stopped at approximately mid-thigh and this position held for 2-3seconds before returning the bar to the floor. 

 2) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Use plates and stack them to just below knees....

Notes: Barbell should start just below the knees

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders

12 Thrusters 95/65#

12 C2B Pullups

*Rest 3 minutes between each round.

27 FEB 16 1 RM snatch and Elizabeth

15 min for 1RM Snatch – rest as needed.


Conditioning


“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips