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

WOD 151224

10 sets:
500m Row + :30 FLR

On Christmas:  ~3 mile run

WOD 151223

12 Days of Christmas WOD

1 OHS
2 PS
3 SDHP
4 PP
5 SC
6 KBS
7 Bur
8 BJ
9 T2B
10 Pullups
11 HRPU
12 Gob Walk Lunge

WOD 151222

AM
A1.  10-second AD Sprint + Low Prowler Push @ 150# @0:00, 8:00, 16:00, 24:00
A2.  8 Calorie Row Sprint + High Prowler Push @ 200# @ 4:00, 12:00, 20:00 28:00

PM
30 Bear Complex for Time @ 135#
7:24 (Held onto :15 whole time)

WOD 151221

A.  2 Squat Cleans every 90 seconds:
5 sets @ 185#

B.  2 Snatches every 90 seconds:
5 sets @ 115#

C.  2 push Jerks every 90 seconds:
5 sets @ 145#

D.  Test 30 Muscle Ups for Time:
7:37 (Held onto 3's for first 5 sets.  Then singles from there on out.  Had no dip left)