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