4.30.14 WOD

warm up-5' AB/2x5 wall squat/2x10 squat/2x5 goblet squat@16kg

A. 3 sets-DUx50/Alternating Pistolsx10/Ring V-outsx6

B. 5 sets-Power Cleanx1.1.1@130# (:10 rest between singles)/3' rest

C. EMOM@8'-3xDL@240#/6xBurpees Over Barbell

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D. EMOM@5'-10 CTB Pull-Ups

notes:

D. last 3 sets dropped to 8/3/5

4.29.14 WOD

warm up-5' AB/2x5 wall squat/2x10 squat/2x5 goblet squat

A. 2 sets-Wall Climbsx3/Muscle-Up progressionx3/T2Bx10

B. Every :90, for 15'-Split Jerk x 1 rep

C. 3 sets-Snatch Push Pressx3/rest :90/Weighted Pull-Upsx3/rest :90

D. Against a 3' running clock for 5 sets-Row 250m/20 KBS@24kg/L-seated DB press for max reps/rest 3'

notes: 

B. @110#(7 sets)/@115#(3 sets)

C. Snatch PP@75# (1 set)/@95# (2 sets)//Weighted Pull-Ups@10# (1 set)/@15# (2 sets)

D. DB press@35# (1 set)/@30# (1 set)/@25# (3 sets)//DB press reps-10/15/20/15/20

4.28.14 WOD

warm up-5' AB/2x5 wall squat/2x10 squat/2x5 goblet squat

A. 3 sets-strict T2Bx8@2110/DUx50/skin the catsx5

B. 5 sets-power snatch from mid thighx3/rest :20/box jumpsx5@05X1/rest 3'

C. BACK SQUAT@30X0- 5@150#/3@185#/1@210#/3@195#/3@210#/2@220#/5@195#/5@195#/5@195#/5@195#//rest 2' between

4.18.14 WOD

5' AB/2x5 WALL SQUAT/2x10 SQUAT/2x5 GOBLET SQUAT@16kg

A. 4 sets of POWER CLEANx2.2.2@105#, :10 rest between (rest as needed between sets)/4 sets of CLEAN PULLx1.1.1.1@155#, :10 rest between (rest as needed between sets)

B. 6' AMRAP-6xDL@245#/6xBOX JUMP@30"/6xPULL-UP

4' rest

C. 6' AMRAP-10xGHD SIT-UPS/10xWALKING LUNGES@30# DB each hand

notes:

cut the clean pull off at 3 sets

B. 58 (3 rounds+4)

C. 105 (5 rounds+5)

4.15.14 WOD

2.5' AB/2.5' double unders/2x5 WALL SQUAT/2x10 OHS@PVC/2x5 GOBLET SQUAT@16kg/2x10 SHOULDER DISLOCATES

3 rounds of 3xWALL CLIMB/5xPULL-UPS/5xDIPS/12xTTB

JERKS-5x45#/1x75#/1x100#/1x110#/1x115#/1x120#

every 2' for 10'-3xWEIGHTED PULL-UPS

12' AMRAP-5xMANMAKERS/10xCTB PULL-UPS/15xKBS

notes:

WEIGHTED PULL-UPS-1st set@26#/2-5@15#

MANMAKERS-1st set@45#/2nd set@40#/3rd+4th set@35#

KBS-@28kg

4.14.14 WOD

A.leg swings/squat stretch/bent knee iron cross//3x 5xDECK SQUAT(pistol)/10xRING ROW

B.MAX EFFORT BACK SQUAT for 1RM

C.4 rounds@4' AMRAP/2' rest between-.5 mile AD/500m ROW every other round/max reps UB PULL-UPS/max reps rest of time GOBLET SQUAT@24kg

:90 couch stretch each leg

notes:

BACK SQUAT-4x115#/3x145#/2x165#/1x195#/1x215#/1x245#(PR)

PULL-UPS-12/11/10/10

GOBLET SQUATS-20/15/20/20

4.11.14 WOD

5' AD/2x5 wall squat/2x10 OHS@PVC/2x5 goblet squat@16kg/2x10 shoulder dislocates

A. 20' to work up to 1RM snatch

B. 20' to work up to heavy C&J

C. 8' running clock to finish "Fran"-21/15/9 thrusters@95#/pull-ups and work up to 1RM with remaining time

notes:

A. snatch-1x 45#/65#/65#/75#/80#/85#/95#/100#(PR)

B. C&J-1x 95#/105#/115#/125#/135#(PR)

C. got to 7 or final round on thrusters, so didn't finish. finished Fran in 9:56. my first time, and it was tough.