Strength:  3x5 strict press
135/145/145

Skill:
5 sets of
10 pistols (held 10# plate in front for balance)
3.3.3 ctb

For Time:
30 clean and jerks (135#)
2:18 (first set was 10)

Strength:
Back squat 3x5 @225#

Oly:
Every :30 for 5:00:  Snatch pull + hang snatch high pull @205#
5 sets of:  Snatch balance + OHS @155#
Snatch:  Built to 205#

Every 6:00 for 4 sets: (from invictus)
20cal row
20 burpee box jump overs (24")
20cal AB
4:39
4:50
4:58
4:54

WOD 161024

A. 3 x 10 front squats… build bar each set
squat @ 0:00, 4:00, 8:00
10. 10. 10. – 6 heavy single arm row (each arm) @ dots
rest to 15:00 on timer, then B
B. 5 sets @ 80-90% effort… not for time… barbells not to exceed 135/95
250m row
9 shoulder to overhead
12 bjsd – 24”/20”
30sec FLR

185x10
205x10
225x10
100# db row

13:15 @135#

WOD 161022

Linda aka "3 bars of death"

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 BW
Bench BW
Clean 3/4 BW

Weighing in at 220, I used 330# DL, 220# bench, 165# clean.

44:53

First time doing this workout, and holy eye opener!  Did this with Justin and he weighs 165 and finished while I was still in my 7's.  Very crazy workout.

WOD 160627

A.  Snatch: work up to approximately 85% x 1 rep x 5 sets.

135 - 155 - 165 - 175 - 185

B.  SELECTION OF WEAKNESS EXERCISE….3 SETS!

Tall Snatch @ 95# (3x3)

C.  Front squat: 3, 2, 1, 1, 1, 1, 1

185x3 - 225x2 - 245 - 265 - 275 - 285 - 295

D.  SELECTION OF WEAKNESS EXERCISE….3 SETS.

Split Jerk 3x3 @ 95 - 95 - 115

E.  30 Bar Facing Burpees for Time:

1:46

F.  Weighted sit ups with weight behind head x 50 total.

10# Plate

Wod 160404

345
300
12:43

WOD 160112

AM:  Ana-ala Repeats

A1.  High Sled Push + 8-second AD sprint + 9 S2OH (95#)
Working @ 0:00, 12:00, 24:00, 36:00

:32 / :29 / :28 / :29

A2.  8-second AD + Low Sled Push + 1 Rope Climb
Working @ 6:00, 18:00, 30:00, 42:00

:22 / :22 / :23 / :23

PM:  EMOMs

A.  EMOM 6:00
1 SNATCH (145#) + 5 Burpees over bar
:15 / :13 / :14 / :13 / :13 / :12

-rest to 10:00, then B-

B.  EMOM 6:00
1 Clean & Jerk (175#) + 5 BJSD (24")
:12 / :13 / :14 / :13 / :13 / :12

-rest to 20:00, then C-

C.  EMOM 5:00
35 double unders

done

WOD 160111

Aerobic Intervals

A.  4 x 500m row

pace = 1:48

rest = 1:40

1:47.8 / 1:47.6 / 1:47.5 / 1:47.5

-rest 2:00, then B-

B.  EMOM 10:00

1 Squat Clean (185#) + 1 muscle-up

done

-rest to 10:00 then C-

C.  4 x 500m row

1:47.5 / 1:47.3 / 1:47.9 / 1:47.9

-rest 2:00, then D-

D.  EMOM 10:00

1 deadlift (315#) + 2 strict HSPU

done

WOD 160110 (OPEN PREP)

Working @ 0:00, 5:00, 10:00::  (working on barbell cycling and breathing)
5 Power Cleans (95#)
10 T2B
15 Box Jumps (24#)
10 WBs
5 S2OH

1st round 1:30
2nd round (2:30amrap) 1+8 BJ
3rd round (") 1+6 TTB

Working @ 25:00, 30:00::
20 Cal Row
15 Burpees to target
10 Thrusters (75#)

1st round 1:51
2nd round  2:15