4/20/15

A. BS @40x1; 2-4x5; Rest 2-3 minutes

225# - 4
285# - 4, 4, 4
315# - 4

B. Split jerk; 3,3,3; Rest 2 minutes - from blocks

185

+
45 minute AMRAP
500 meter row
10 unbroken HSC 155# - bar may not touch the ground once you start, or you must start over

4/8/15

A. DB Bench Press @4040; 5-7x4; Rest 90 seconds

80#

B1. Ring dips @3030; AMRAP (-2) x4; Rest 60 seconds

7

B2. Strict pull up; 90 second AMRAP x4; Rest 2 minutes

15

+
12 minutes @ 80%
800 meter run
10 box jump overs 24"
7 ring rows
- all rounds within 5 seconds or terminate the workout. Log pace per round

4:55
5:05

4/7/15

A. BS @40x1; 4-6x5; Rest 2-3 minutes

225# - 6, 6, 6, 6,

B. Push Jerk @30x1; 2-3x5; Rest 2-3 minutes

155# - 3, 3, 3, 3, 3

+
35 minute AMRAP
750 meter row
25 wallballs 20# 10'
10 HSPU
10 pull ups

5 + 3 HSPU

4/2/15

A. HPC; 3,3,3,3; Rest 2-3 minjtes 85% of 1RM 

195#

B. Pendlay row; 6-8x4; Rest 2 minutes

195# - 8, 8, 8, 8

+
4 sets 80%
12 chin ups
15 push ups
400 meter run
Rest 2-3 minutes
- all sets within 5 seconds or terminate workout

2:43
2:43
2:43 could not believe that!!
2:39

4/1/15

A. DB Bench Press @60x1; 3-5x5; Rest 90 seconds

50# - 5
65# - 5, 5, 5, 5

B1. Ring dips @3030; AMRAP (-2) x4; Rest 60 seconds

7, 8, 7, 6

B2. Strict pull up; 90 second AMRAP x4; Rest 2 minutes

19, 17, 15, 17

+
12 minutes @ 80%
600 meter row
8 burpee over rower
5 pull ups
- all rounds within 5 seconds or terminate the workout. Log pace per round

3:30
3:28
3:30

3/31/15

A. BS; 20 reps with your 10RM - must go unbroken, video entire set

B. Push Press @30x1; 4-6x5; Rest 2-3 minutes

115# - 6, 6, 6, 6, 6

+
35 minute AMRAP
800 meter run
100 meter farmer walk 2 pood
40 DU
7 wall walks

4 + 20m FW

3/25/15

A. HPC; 3,3,3,3; Rest 2-3 minjtes 85% of 1RM 

195#

B. Pendlay row; 4-6x5; Rest 2 minutes

DNF - Tweaked my left side batting (Twisting explosively to to the left) on Sunday. Did not feel good.

+
4 sets 80%
6 strict chin ups
12 yoga push ups
300 meter run
Rest 2-3 minutes
- all sets within 5 seconds or terminate workout

2:22
2:19
2:13 - Discontinued

3/24/15

3/24
A. DB Bench Press @3030; 5-7x5; Rest 90 seconds

80# - 7, 6, 5, 5

B1. Ring dips; AMRAP (-2) x4; Rest 60 seconds

9, 10, 10, 10

B2. Rope Climb; 90 second AMRAP x4; Rest 2 minutes

4, 4, 4, 4

+
12 minutes @ 80%
600 meter run
7 HR push ups
12 ring rows
- all rounds within 5 seconds or terminate the workout. Log pace per round

3:50

3:55

3:51

3/23/15

A. BS; build to a 10 RM

275#

B. Press + Split Jerk; 1.1 x5; Rest 2 minutes - get heavy here

135# - 1
155# - 1
165# - 2
175# - 1 (PR - 1RM)

+
35 minute AMRAP
1k row
50 meter kb rack walk 1.5 pood her hand
40 DU
5 HSPU

5 Rounds!!!

3/19/15

3/19
A. Halting Clean DL + Hang Squat Clean; 3.1 x4; Rest 3 minutes

185#
215#
225#
245#

B. 1 1/4 FS cluster; 1.1.1.1 x4; Rest 2-3 minutes

215# - 1
250# - 3

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2:07 rds

3/18/15

3/18
A. HPC; 3x3 @ 80%; rest 3:00

185#

B. DB Chainsaw Row; 6-8/arm x4; Rest 90 seconds between arms

80# - 8, 8, 8, 6

+
4 sets 80%
12 db chainsaw rows - 6 per arm, you pick weight (80#)
10 yoga push ups
75 DU
Rest 2-3 minutes
- all sets same pace

1:50 rds 2 min rest

3/17/15

3/17
A. CGBP @40x1; 3-5x5; Rest 90 seconds

185# - 5, 5, 5, 4, 5


B. EMOM 20 minutes
Even; Ring dips; 5-10
Odd; Rope climb; 1-3

RC - 1 - Bicep bugging me a bit
RD - 8

+
12 minutes @ 80%
800 meter run
5 pull ups
5 HSPU
- all rounds same pace

4:50 rds.

3/16/15

3/16
A. FS; build to a tough single in 5 sets or less, no fails

325#

B. Jerk balance; 3,3,3,3; Rest 90 seconds - 60-70% of 1RM

DNF

+
10 RFT
500 meter row
15 burpees

DNF

3/12/15

A. Halting Clean DL + Squat Clean; 3.1 x4; Rest 3 minutes

205#
235#
265#
270#

B. FS cluster; 1.1.1.1 x4; Rest 2-3 minutes

265# - 1
300# - 3

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2:07 rds

3/11/15

A. PC; 3x3 @ 80%; rest 3:00

205#

B. DB Chainsaw Row; 4-6/arm x4; Rest 90 seconds between arms

65# - 8

+
4 sets 80%
10 pendlay rows 155#
5 HSPU
400 meter run
Rest 2-3 minutes
- all sets same pace

Rowed instead of run due to a left groin strain playing cricket this past weekend.

2:50 rds

3/10/15

A. DB Bench press @4040; 6-8x5; Rest 90 seconds

55# - 8
80# - 6, 6, 6, 6

B. EMOM 20 minutes
even; 5-10 strict pull ups
even; 5-10 strict ring dips

5 reps each

+
12 minutes @ 80%
500 meter row
2 rope climbs
3 wall walks
- all rounds same pace

3:45 rds

3/9/15

3/9
A. 1 1/4 FS; 2-4x5; Rest 3 minutes

225# - 4, 4, 3, 3, 3

B. Split jerk; 3,2,1; Rest 3 minutes - build to a tough single here

205# - 3
236# - 2
265# - 1

+
5 RFT
500 meter row
20 air squats
10 HR push ups

Nasty!! - 15:09

3/13/15 - 15.3 OPEN WOD

317 reps

3/6 - 15.2 OPEN WOD

Workout 15.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

Plan of Action:

Round 1 – 10 OHS + 10c2b + 10 OHS + 5c2b + 5c2b 

Round 2 – 12 OHS + 7 c2b + 5 c2b + 12 OHS + 6c2b + 3c2b + 3c2b 

Round 3 – 14 OHS + 5c2b + 5c2b + 2 c2b + 2 c2b + 9OHS + 5OHS + 5c2b + 4c2b + 3c2b + 2c2b 

Round 4 – push

16 OHS 

5 then singles CTB 

2 OHS final

Yes then it's just get what you can this was my last round rep scheme

Score - 182

3/5

A. Clean DL + HSC; 3.1 x4; Rest 3 minutes

205#
225#
245#
265# - Think thats a 10# or 20# PR

B. FS; 1,1,1,1,1 @ 93%+; Rest 3:00

325#

360# PR

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2:07 rds

3/4

A. HPC; 3x3 @ 95%; rest 3:00

218#

B. Pendlay Row; 4-6x4; Rest 2 minutes

218# - 6 x 4

+
4 sets 80%
10 strict ring rows w/ feet elevated

10 wall runs - Learn How to Do a Handstand - Handstand Wall Runs
500 meter row
Rest 2-3 minutes
- all sets same pace

2:51 rounds

3/3

A. CGBP @50x0; 4-6x5; Rest 90 seconds

135# - 6
165# - 6
185# - 5
195# - 5, 4

B. EMOM 8 minutes; Rope climb x1-3

2 x min for 8 min - Tough!!!

+
12 minutes @ 80%
500 meter row
12 pull ups
6 HSPU
- all rounds same pace

3:20 rds

3/2/15

A. BS; 2-4x5; Rest 3 minutes

305# - 4
315# - 4, 4
335# - 4, 2


B. Push Press; 3,2,1; Rest 3 minutes - build to a tough single here

135# - 3
185# - 2
215# - 1

+
20 minutes @ 80%
500 meter row
7 burpee over rower
- all rounds same pace

3min rds

2/26/15 - 15.1 OPEN WOD

A. HSC; 3,3,3; Rest 3 minutes



B. FS; 3x3 @ 90%+; Rest 3:00



+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

Did not complete above did 15.1 instead

15.1 - 141 reps
15.1a - 245#

2/25/15

A. HPC; 3x3 @ 93%; rest 3:00

215#

B. DB hig elbow Row; 4-6/arm x4; Rest 90 seconds between arms

35# DB

+
4 sets 80%
10 strict ring rows w/ feet elevated
5 wall walks
1k row
Rest 2-3 minutes
- all sets same pace


6:00
5:45
5:50
5:50

2/24/15

A. CGBP @32x1; 3-5x7; Rest 90 seconds

135# - 7 - Missread rep scheme
165# - 7 Missread rep scheme
165# - 5
185# - 4
185# - 3
195# - 3
205# - 3


B. EMOM 8 minutes; Rope climb x1-3

1-4 - 2 reps
5-8 - 1 rep

+
12 minutes @ 80%
1k row
5 CTB Pull ups
7 ring dips
- all rounds same pace

4:45 min rd

2/23/15

2/23
A. BS @33x1; 5-7x4; Rest 3 minutes

135# - 7
205# - 7
225# - 6
245# - 5

B. Push Press; 5,3,1; Rest 3:00 - build per set, start heavy

135#
155#
185#

+
20 minutes @ 80%
400 meter run
12 box jumps
5 TTB
- all rounds same pace

3 min runds x6

2/19/15

A. HSC; 3,3,3,3; Rest 3 minutes

185#
205#
225#
235#

B. FS; 3x3 @ 85%+; Rest 3:00

300#

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2:09 split couple rnds 2:10/2:11 when I lost concentration.

2/18/15

A. HPC; 3x3 @ 90%; rest 3:00

205#

B. DB Chainsaw Row; 6-8/arm x4; Rest 2:00 after both arms

80# - 8

+
4 sets 80%
10 pendlay rows 135#
12 ring dips
800 meter run
Rest 2-3 minutes
- all sets same pace

5:02
4:58
4:59
4:56

Running felt good able to hit the 80% which I was not able to do before :O)

2/17/15

A. Barbell Floor Press; 5-7x4; Rest 2-3 minutes

Close grip
135# - 7
155# - 7, 7
175# - 6

B. Rope climb; 4,4,4,4; Rest 2-3 minutes



+
12 minutes @ 80%
800 meter run
5 pull ups
5 HR push ups
- all rounds same pace

4:28
4:35
4:40

Completed 3 rounds.

2/16/15

A. OHS @33x1; 3-5x4; Rest 3 minutes

75# - 5
105# - 5, 5
135# -  4

B. Split jerk; 3,3,3,3; Rest 3:00 - build per set, start heavy

185# - 3
205# - 3, 3,
225# - 3

+
20 minutes @ 80%
500 meter row
10 front rack walking lunges 95#
5 burpee over barbell
- all rounds same pace

3:30 Rnds

2/12/15

A. Thruster from rack; 2-3x4; Rest 2-3 minutes

115# - 3
135# - 3, 3, 3

B. FS; 3x3 @ 80%; Rest 3:00

288# - 3, 3, 3

+
25 sets
30 second row @ 80%
30 second rest
- all sets same exact pace

2/11/15

A. HPC; 3x3 @ 85%; rest 3:00

205#

B. Pendlay Row; 6-8x4; Rest 2:00

205# - 8, 8, 8, 6

+
4 sets 80%
6 DB Chainsaw rows per arm 50#
10 ring dips
500 meter row
Rest 2-3 minutes
- all sets same pace

3 min rounds 3 min rest.

2/10/15

A. CGBP @32x1; 3-4x4; Rest 2-3 minutes

135# - 4
185# - 4, 4
205# - 3

B. WCU; 2-3x4; Rest 2-3 minutes

44# - 3, 3, 3,

+
20 minutes @ 80%
500 meter row
12 pull ups
10 burpees
- all rounds same pace

5 rounds 4min each

2/9/15

2/9
A. BS @30x1; 3-5x4; Rest 3 minutes

225# - 5
275# - 4, 4,

B. Strict Press + Push Press; 3.2 x3; Rest 2 minutes

95# - 1
125# - 2

+
12 minutes @ 85%
15 wallballs 20# 10'
5 HSPU

7 Rounds

2/5/15

A. EMOM 5 minutes; Hang squat clean x2 - moderate load, 50-60%

135#

B. FS @32x1; 3-4x3; Rest 2-3 minutes

185# - 4 x 2
215# - 4

C1. DB reverse lunge; 4-6/leg x3; Rest 60 seconds

55# - 6

C2. DB chainsaw row; 4-6/arm x3 Rest 60 seconds

70# - 6

C3. Seated Good morning @3030; 2-3x3; Rest 2:00

75#

+
Barbell Rack hold - place 150% of your FS 1RM onto the bar, unrack it and hold it in a PERFECT rack position for 60 seconds accumulated.

Wow that was fun and the heaviest thing I have ever felt.

2/4/15

A. Heaving snatch balance; 3x3 @ 75%; Rest 3:00

150#

B. Block Squat snatch; 3,3,3; Rest 2-3 minutes

95#, 115#, 135# felt good

I assumed it was from pockets.

C. BS cluster; 3.3.3 x3; Rest 3:00

225#

D. DB Seated Arnold Press @30x1; 3-5x3; Rest 90 seconds

35# - 5

+
20 minute EASY RTW