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

2/3/15

A. Halting Clean Deadlift; 3,3,3; Rest 2-3 minutes - start at 90%

240#
260#
290#

B. FS; 3,2,1; Rest 3:00

225# - 3
255# - 2
275# - 1

C. Split stance strict press; 3-5x3; Rest 90 seconds

75# - 5
95# - 5
95# - 5

D. Jerk Balance; 3x3 @ 50% of 1RM

135#

+
5 minutes @ 97%
3 wall walks
5 strict pull ups
250 meter row

2/2/15

2/2/2015
A. Segmented Snatch DL; 3,3,3; Rest 3:00 - start at 95%, build from there - video final set

185#
215#
235#

B. Snatch Balance; 3,2,1; Rest 90 seconds

95# - 3
125# - 2
145# - 1

C. BS; 3,2,1; Rest 3:00

235# - 3
285# - 2
335# - 1

+
3 rounds NOT for time:
50 meter kb OH walk AHAP
12 barbell roll outs
50 meter KB rack walk AHAP
15 cal row