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

 

1.22.15: Thruster Ladder, 20min AMRAP

Pre-WOD:

Thruster Ladder. Choose a weight 50-100 lbs lighter than your estimated 1rm EMOM on the minute add 10 lbs total and do 1 rep. Keep the feet in place.

Started @ 75#
125#

WOD (L2):

20 Min AMRAP
20 Thrusters 135/95
20 pull-ups
20 burpees

2rds+18reps

1.21.15 Row, Box Jumps and Sit-Ups

WOD:

7 Min AMRAP
1000m row buy in
Remaining time.
10 box jumps 24/20
10 sit-ups
61 reps


rest 8 minutes

Post-WOD (L2):

4 rds not for time
:30 plank hold on rings
14 Single arm Straight leg DL with KB (7 each arm) 24kg
10 hollow rocks
4 TGUs 16kg

1.20.15: Deadlifts, KB Swings, HSPU

Pre-WOD:

4×5 Deadlift @ 75-80%
255#

WOD (L2):

5 Rounds for time
15 KB swings 32/24kg
10 strict, competition-standards-compliant HSPU

Time 14:33

Strict HSPU, Wall-balls, Box Jumps, and Burpees

10 min EMOM
3 strict HSPU
7 Hollow rocks

WOD

Every min start a new rd
continue as long as possible.

First 3 rds
4 wall-balls 20/14
4 box jumps or step ups 24/20
4 burpees

Rds 4-6
6 wall-balls 20/14
6 box jumps or step ups 24/20
6 burpees

Rds 7-9
8 wall-balls 20/14
8 box jumps or step ups 24/20
8 burpees

Rds 10-12
10 wall-balls 20/14
10 box jumps or step ups 24/20
10 burpees
score= rds completed
 9rds+21
 

Push Press, C2B Pull-ups, Sit-Ups & Lunges

Push Press 
Work up to a heavy triple -125#


10 min Amrap
10 CTB
20 Sit-ups
50' walking lunge with 80/60lb sandbag in front rack
4rds

Extra: Metcon (Distance)

HS walk
5 attempts max distance
score = total distance

102 feet

 

 

 

Deadlifts & Double-Unders

Deadlift

6-6-6

Slow, perfect form @175#

:03 up, :01 hold at top, :03 down

 

WOD

10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
UB Double -unders x2

Time 5:23

 

Extra Work:

8 min Emom

1 power clean + 2 push Jerks @ 115#
 rest 3 min

 

 

Back Squat & Bench

Back Squat  
12-12-12  2:00 rest after each set 135

Bench Press
3rds
8 Bench Press @ 75#
8 strict pull-ups
rest 2:00

TGU's and a Very Long Helen

Metcon (Weight)

EMOM 10
1 right arm Turkish Get up
1 Left Arm Turkish get up @ 16kg

L2: Metcon (Time)

5 rounds of:
Run or row 400m
21 Kettlebell Swings 32/24
12 Pull-Ups
Rest 1 minute

 

Time: 27:36 with 500m row