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

WOD 151231

Open Prep

A.  2 Sets @ 95% effort:
6 TGU (35#)
12 CTB Pull-ups
10 Wall Balls

0:00 - 4:41.  Used 35# KB.  Hands were a little torn up from weighted CTB yesterday.

Rest 1:1, then B

B.  2 Sets @ 95% effort:
5 Bar-Facing Burpees
6 Thrusters (115#)
7 T2B

11:00 - 13:00.  Did Lateral burpees over bar.  Thrusters felt solid.

Rest 1:1, then C

C.  For time @ 100% effort:
1:00 Row for Max Calories
100 Double Unders

15:00 - 18:08.  Tripped up way too many times on DU...

WOD 151230

A) A1. AMRAP (-1) Push Press, @ 0:00, 14:00, 28:00
A2. 4 Front Squats @ 33X1 Tempo, @ 3:00, 17:00, 31:00
A3. AMRAP (-1) Weighted Ctb Pull-Ups (Choice), @ 6:00, 20:00, 34:00
A4. 8 Back Rack Walking Lunges @ 9:00, 23:00, 37:00

Rest 3-5min Then Back To A1, X 3-4

Did 3 sets.
Push press: 5/5/5 @ 185#
Front squats @ 205#
CTB 12/12/12 @ 10# vest
Walking Lunges @ 205#

Back is feeling excellent!

WOD 151229

A1.  10-second AD Sprint + Low Prowler Push @ 150# @0:00, 10:00, 20:00, 30:00
A2.  High Prowler Push + 10-second AD sprint @ 200# @ 5:00, 15:00, 25:00 35:00

A.  2 Squat Cleans every 90 seconds:
5 sets @ 225#

B.  2 Snatches every 90 seconds:
5 sets @ 155#

C.  2 push Jerks every 90 seconds:
5 sets @ 185#

WOD 151228

5k Row Time Trial

18:39

WOD 151226

OPEX Competition WODs

0:00 - 20:00:  Death By PS (UB @ 115#)
10+4

20:00 - 35:00:  75 T2B (30 DU every drop)
11:22

40:00 - 60:00
20:00 AMRAP
20 Cal Row
20 WBS
20 Burpees onto 35# plate
4+ 48