3/5-11/13

3/5/13
REST

3/6/13
A) Every 3:00 for 15:00- 15 burpees and 1 gasser (sprint)
B) EMOM- ascending ladder of strict pull-ups until you can no longer perform the number of pull-ups in the minute without dropping from the bar 
C) 9x3 DE floor press w/ 3x60% (175), 3x65% (185), 3x70% (195)
D) 15min handstands tuck-up on ring work and rack position work
E) 2x20sec L-sit+2x20sec L-hang on rings

A) 1:11, 1:09, 1:11, 1:12, 1:13
B) 9rds+8reps

3/7/13
REST

3/8/13
A) 3RM goodmorning
B) Open WOD 13.1
C) 3x12 banded leg curls

A) 295
B) 169 reps

3/9/13
REST

3/10/13
A) For time: 100 HSPUs, 100 hand release push-ups, 100 hollow rocks w/ a run down and up 3 flights of stairs EMOM

A) 27:58

3/11/13
A) 12x2 DE back squat w/ 60% (245)+40lbs chains
B) 15min clean and jerk work
C) For time: 20 front squats w/ 205, 30 box jumps @30", 40 KB swings w/ 2 pood, 50 wall-balls
D) 4rds- 10 hang muscle snatches w/ 40lbs DBs, 30sec rest, 30 unbroken butterfly pull-ups, 2min rest
E) 3x20 GHD sit-ups w/ 1min rest

C) 7:05

2/24-3/4/13

2/24/13
REST

2/25/13
A) 12x2 DE front squats w/ 50% (165)+60lbs chains
B) 3x15 DB muscle clean and quarter press
C) 2x2min plank with feet elevated
D) Every 2:00 for 10:00- 5 cleans
E) Open WOD 12.2

B) 55, 50, 50
D) 185, 205, 215, 225, 185
E) 78 reps

2/26/13
Warm-up: 200m freestyle
A) EMOM(20)- 25m freestyle AFAP
B) 5x25m underwater swims
C) 1) 3x10 kb windmills (5 each arm) w/ 1.5 pood
     2) 3x10 kb turkish get-ups (5 each arm) w/ 1.5 pood

2/27/13
A) 100m handstand walk practice
B) 3RM floor press
C) 5-3-1-5-3-1 weighted ring dips
D) 1) 3x5 weighted strict pull-ups w/ 40lbs vest
     2) 3x12 band pull-aparts
E) 5rds- 15 box jump-overs @20", 15 toes-to-bars, MAX rep strict HSPUs, 1min rest
F) 100 back-pack sit-ups

B) 255
C) 40, 65, 101, 65, 76, 112 
E) 1:49/20, 1:48/14, 1:54/12, 1:58/9, 1:53/7

2/28/13
REST

3/1/13
REST

3/2/13
A) 9x3 DE clean-grip deadlifts w/ 50%x3 (225), 55%x3 (245), 60%x3 (275)
B) 1RM hang power clean
C) Lumberjack 20

B) 265
C) 19:37

3/3/13
REST

3/4/13
A) 5x1 full snatch+1 snatch balance
B) 3RM lb/ws back squat
C) Arnie

A) 155, 185, 205, 215, 225
B) 375
C) 27:26