1.30.15 Make A Plan

WOD (L2):

75 Pull-ups
150 sit-ups
75 STO 65#
150 goblet squats16kg
75 box jumps 20 in box

Time: 28:20
I didn't have a very good plan. I broke it up into 5 rounds, but I should have done 15 rds. I think I would have been able to get through it faster. 

Extra Work:

20 min Z1 run/bike/row

1.29.15 Jumping & Deadlifts

Deadlift 6-6-6-6 @75-78% rest 2 minutes between each set
@265#

WOD (L2):

10-20-30-40-50-40-30-20-10 DU
1-2-3-4-5-4-3-2-1 Deadlift 335/215

Time:  6:34 @205# I can't count and did it with the wrong weight the first time. I waited 10 mins then redid it RX

Time: 7:33

Extra Work:

300m row
rest 2 minutes
x5

1.28.15 Farmer Carry & Double KB Swings

WOD:
2 Rds max distance Farmer Carry @85#
#1 55 ft
#2 65ft

3rds
Farmer Carry 50ft @85#
1 min High Plank
15 Double KB Swings 16kg

1.27.15 Front Squat and Thruster Tester

Front Squat 4×4 @ 165#

WOD:
Max consecutive thrusters @ 115/80 lbs
at 4:00 repeat
at 8:00 repeat

16-14-15

Total reps: 45

Extra:
3 rds
20 ghd sit-ups
30’ hs walk

North Gym, forgot to take a photo

1.26.15 Power Cleans, Burpees and Pull-ups

10 Min AMRAP

30 power cleans 135/95
30 power cleans 195/ 135
AMRAP 255/175

53 reps

30-20-10
Burpees to a 6’ target
CTB Pull-ups

Time 9:50

 

1.24.15 Parnter WOD and Back Squat

WOD:

Partner WOD
3rds
30 Squat Cleans @ 105#
20 C2B Pull-ups
1000m Row

Time: 24:53 with Britnie

Back Squat: 5x5 @145#

 

1.23.15: Cleans & Burpees

WOD (L2):

15-12-9
Power Clean @ 80lbs
Burpees
Rest 10min
x3

5:13/4:44/4:20

Metcon:

KB farmer walk
200 ft 24kg
:30 hang from bar
:60 rest
x4