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

WOD 160108 SteelFit Prep

A.  1 set @ 85% effort:
300m Row
12 Hang Power Snatch (115#)
18 Front Rack Lunges

2:47 lunges in 10/8

-rest 3:00 then B-

B.  1 set @ 85% effort:
200m row
9 Hang Power Snatch
12 Front Rack Lunges

5:47 - 7:33 (all UB)  1:46

-rest 2:00 then C-

C.  1 set @ 85% effort:
100m row
6 HPS
6 FRL

9:33 - 10:26 (all UB) 0:53

WOD 160106

A1.  6-8 (each leg) RFESS, rest 30sec then A2

@ 45# db's 7 / 7 / 7

A2.  AMRAP (-1) CGBP @245#, rest 2-3min then back to A1.  3 sets

3 / 3 / 2

B1.  8 front rack lunges @165#, total reps, rest 30sec then B2

Great / Tough / Good

B2.  AMRAP (-1) pendlay row @165#, rest 2-3min then back to B1.  3 sets

11 / 10 / 10

-rest about 5-10min, then hit C.

C.  For Time:
20 cal row
20 thrusters (95#)
20 bar-facing burpees

3:00 (Thrusters in 12 / 8.  I almost vomited.)

WOD 160105

AM

A1.  8-second AD sprint + low sled push (100#) + 9 S2OH (#)
work @0:00, 12:00, 24:00, 36:00.

A2.  High sled push + 8-second AD sprint + 9 hang power snatch (#)
work @6:00, 18:00, 30:00, 42:00.



PM

A.  EMOM 6:00
1 snatch (135#) + 5 burpees over bar

rest to 10:00, then B

B.  EMOM 6:00
1 clean & jerk (165#) + 5 bjsd (24")

rest to 20:00, then C

C.  EMOM 5:00
30 double unders

WOD 160104

A.  4x500m Row @ 1:50 pace/1:45 rest
1:49.9 / 1:49.6 / 1:49.8 / 1:49.6

rest 2:00 after last set, then B

B.  EMOM 10:00
1 squat clean (185#) + 1 muscle-up
Felt great.

at top of 10th minute, start C

C.  4x500m Row @ 1:50 pace/1:45 rest
1:49.9 / 1:49.6 / 1:49.8 / 1:49.6

rest 2:00 after last set, then D

D.  EMOM 10:00
1 deadlift (315#) + 1 strict hspu
Felt great.

OPEN PREP WOD 160103

OPEN PREP

A.  3 sets @ 0:00, 4:00 & 8:00:
15 Wallballs
15 TTB
15 Power Snatch (75#)

1:  1:42 (TTB in 11-4)
2:  1:48 (TTB in 8-4-3)
3:  1:52 (TTB in 8-4-3)

B.  Working @ 0:00 & 4:00
1:00 Max Cal Row
1:00 Max rep Thrusters (75#)

1:  28 cal / 19 thrusters
2:  26 cal / 20 thrusters