Thursday 3/28/13

Row 500m

Open WOD 13.4
7 min AMRAP
Ladder
3 clean and jerk at 135
3 T2B
6
6
9
9
Etc.

I got to 5 cleans in the round of 15 = 65 total reps

183

Wednesday 3/27/13

Shoulder Press
95X10, 95X5

Row
1600m
rest 6 minutes
4X400
rest 2 min in between
2X800
rest 4 min between

5.53
1.21, 1.28, 1.25, 1.23
3.00, 3.08

183

Tuesday 3/26/13

Row 500m

1Clean + 1 power Jerk + 1 Split Jerk
135, 135, 135, 155, 155, 155, 155, 165, 165, 165, 165

Clean pull X3
165, 165, 165, 165, 165, 165

4 rds for time and reps
50 double unders
ME pushups in 1 minute
30 sec rest

7.40
35, 20, 16, 17

182

Monday

Row 500

High hang snatch X3-6
45, 65, 95

EMOTM 8 minutes
5 burpee pull up T2B

184

Friday 3/22/13

Row 800m

Open 13.3
12 min AMRAP
150 wallballs
90 double unders
30 muscle ups

I got 4 muscle ups (should've gotten 5)  Finished the wallballs at 8.41 and the double unders at about 10.15

I broke the wallballs into 20 on the minute for 4 minutes then 15 on the minute for the remainder

Compare to
http://www.itritosmile.blogspot.com/2012/03/friday-open-124.html

182

Tuesday 3/19/13

Back Squat 3, 3, 3, 3, 3, 3
135, 135, 155, 185, 185, 185, 185, 185

3 rds for time
50 double unders
5 muscle ups
10 GHD situps
5 muscle ups
1 min break

18.30

182

Monday 3/18/13

Row 800m

Snatch
EMOTM for 10 min
95, 95, 95, 115, 115, 115, 115, 115, 115, 115

Clean and Jerk
Every 90 secs for 15 min
115, 115, 135, 135, 135, 135, 135, 135, 135

KB Swing @ 32kg
Strict pullups
10/5, 11/6, 12/7, 13/8, 14/9, 15/10
12.29

182

Friday 3/15/13

Row 500m

Muscle ups  X1
8 @ bodyweight
3 w 6# med ball between feet
3 w 10# med ball between feet
3 w 14# med ball between feet

181

Thursday 3/14/13

Open 13.2

10 min AMRAP
5 pushpress @ 115
10 DL @ 115
15 Boxjump at 24"

6 rds + 9 DL = 194

180

Tuesday 3/12/13

Run 3.9 miles
33.58
8.30 pace

Orange drive loop

Monday 3/11/13

Row 800m

2 rds
10 squats
15 box jumps
20 lunges

high hang snatch X2
95, 95, 105, 105, 115

Pause clean (below the knee) + 1 jerk
115, 115, 115, 125, 135

5 - 3 minutes rounds
500m row
ME HSPU
rest 1 minute

HSPU = 9, 8, 9, 9, 5

183

Sunday 3/10/13

Open WOD 13.1

123 reps

184

Thursday 3/7/13

Open 13.1

17 min amrap
40 burpees
30 snatch at 75#
30 burpees
30 snatch at 135#
20 burpees
30 snatch at 165#
10 Burpees
As many snatch at 210#

114 = 14 reps at 135#

Wednesday 3/6/13

Row 500m

Snatch pull plus hang power snatch
45, 45, 75, 75, 95, 95, 115, 115

Power Clean
115, 115, 125, 125, 135, 135, 135,

OHS X3
115, 135, 145

7 min amrap
1 rope climb
10 squats
10 GHD situps
6 rds plus 7 squats

183

Tuesday 3/5/13

Row
3X400 1.00 rest

Hang squat clean X1
45, 95, 95, 125, 125, 145, 155, 165, 175

Shoulder Press X5
95, 95, 105, 105, 105

For 7 minutes every 30 secs
15 double unders

5 sets of 10 T2B - unbroken - rest 1 minute between sets

184

Monday 3/4/13

Row
2X800m with 3 minute rest

Muscle up work
5-6 total

Squat Snatch
45, 75, 95, 95, 95, 115, 115, 125, 135F, 135

EMOTM for 10 mintes
Squat Snatch @ 95#

Back Squat
135, 135, 185, 185

1 bar muscle up