Thursday Open 12.5

12.5 Open WOD

Ladder - increase by 3 reps each round

Thruster 100#
chest to bar pullups

68 (8 thruster reps into round of 15)

quite disappointed with this.  I'm pretty sure I got all 15 thrusters last year although I can't find it documented.

184

Wednesday

5 rds for time
10 squat clean thruster with 45# bar
5 burpees
5 power cleans @ 135#
5 push press @ 135#

13.11

186

Tuesday

7 rds for time and load
run 200m
1 weighted pullup - 45#

7.37

Weighted pullup
55, 65, 70 (PR), 75F

186

Monday

Shoulder Press 5, 4, 3, 3, 3, 4

95, 105, 115, 105, 105

Friday open 12.4

12 min AMRAP

150 wallballs
90 double unders
30 muscle ups

I got two muscle ups

Wednesday

-10 Bench Press/ 1 Clean and Jerks
-8 Bench Press/ 2 Clean and Jerks
-6 Bench Press/ 3 Clean and Jerks
-4 Bench Press/ 4 Clean and Jerks
-2 Bench Press/ 5 Clean and Jerks

I used 185 for first two rds bench press then dropped to 155 because I was running out of time.  155# on the C&J for all rds

Tuesday

10 rds of

100m sprints - 2 min break between rds

Thursday Open 12.3

18 min AMRAP
15 box jumps
12 push press @ 115#
9 T2B

6 rds plus 15 bj plus 1 pushpress

Wednesday

8 min AMRAP
5 DL @ 225
3 strict pullups w 25# DB

7 +4 DL

8 rds Tabata row = 931m

183

Tuesday

5 rds alternating tabata
75# shoulder press - 11, 7, 7, 6, 6
air squat - 18, 18, 19, 19, 20

Rest 4 min

5 rds alternating tabata
95# push press - 15, 11, 8, 7, 10
box jump 24" - 15, 13, 11, 11, 11

185

Monday

3 rds for time with 15# vest
200m run
10 pullups
200m run
20 pushups
200m run
30 situps
200m run
40 squats
23.16

185

Saturday

12.2 open wod

60 reps

See http://itritosmile.blogspot.com/2012/03/thursday.html

Friday

For time:
-30 Walking lunge steps
-20 Pull-ups
-400M Run
-50 Box jumps (24″/20″)
-20 Double-unders
-400M Run
-25 Ring dips
-20 Knees to elbows
-30 Kettlebell swings (2 pood/1.5 pood)
-30 Sit-ups
-400M Run
-20 Hang squat cleans (65#/45#)
-25 Back extensions
-30 Wall ball shots (20#/12#)
-400M Run
24.06

Thursday

12.2 open wod

10 min AMRAP
30 snatch @ 75#
30 snatch @ 135#
30 snatch @ 165#

56 reps

Wednesday

8 min AMRAP
10 KB snatches @ 24kg
10 situps
8 rds plus 9 snatches