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

2/18-23/13

2/18/23
A) 1RM front squat
     -3min rest
     MAX rep front squat w/ 80% in 30sec
B) 3x10 alternating DB step-ups
C) Core: 1) 3x20 landmind twists w/ 35
               2) 3x15 banded leg curls
               3) 3x20 weighted back extensions w/ 25
D) 7x1 power snatch+1 hang snatch
E) 15min AMRAP- 10 KB swings w/ 2 pood, 10 box jumps @24", 10 ring dips

A) 325/8
B) 60, 60, 60
D) 195
E) 12rds+10 box jumps

2/19/13
Warm-up: 150m freestyle/breast @60%
A) E(2:00)O(2:00)- 100m freestyle
B) 5min continuous swim w/ different stroke every 50m
C) 4x25m underwater swims, 2xMAX distance underwater swims

2/20/13
A) 9x3 DE strict press w/ 60% (115)
B) 7rds- 7 push jerks w/ 155, 7 C2B pull-ups, 7 burpees
C) 3x10 skull crushers
D) 7x10 supine ring rows w/ 1min rest between

B) 7:52
C) 95, 105, 110

2/21/13
REST

2/22/13
A) 40min AMRAP- 3 unbroken ring MUs, 12 unbroken toes-through-rings, 24 air squats, 300m run

A) 9rds+12 unbroken toes-through-rings

2/23/13
A) 8x1 clean grip deadlift
B) 1) 4x10 double leg power runner+20 alternating leg power runner
     2) 4x12 weighted glute-ham raises w/ 25
C) 4x5 L-sit pull-ups

A) 435

2/10-12/13

2/10/13
REST

2/11/13
Warm-up: Fish Game on rower
A) 12x2 DE low box squat w/ 50% (185)+60lbs chains
B) 3rds- 3 bar MUs, 10 pistols, 20 hollow rocks
     -5min rest
     3rds- 5 ring MUs, 10 pistols, 20 superman rocks
C) EMOM(5) power snatch w/ 80% (185)
D) EMOM(5) snatch w/ 80% (185)
E) For time: 15 thrusters w/ 135, 200m run, 20 thrusters w/ 95, 400m run, 30 thrusters w/ 65, 800m run

E) 9:01

2/12/13
REST

2/6-9/13

2/6/13
Warm-up: EMOM(5)- 4 chest-to-ring pull-ups, 8 KB swings w/ 2 pood
A) 5x3 power cleans w/ 50% (145)+40lbs chains
B) 5x10 power shrugs w/ 110% (315)
C) 12min AMRAP- 10 walking lungs w/ 225lbs on back, 4 ground-to-shoulders w/ 185lbs atlas stone, 14m handstand walk
D) For time: 25 burpees, 25 box jumps @20", 200 single jump ropes w/ 100m run every 2min
     -3min rest
     For time: 50 kipping pull-ups

C) 3rds+1 ground-to-shoulder
D) 3:18/2:01

2/7/13
REST

2/8/13
A) 5x3 skin-the cats w/ 3sec pause and pike up to inverted
B) "Filthy Fifty"

B) 17:37

2/9/13
Warm-up: General mobility and light cleans
A) 10x1 clean and jerk @80% (225)
B) 1RM sumo deadlift
C) EMOM- Split jerk starting at 135 and adding 20lbs every minute
    -5min rest
    Increase final weight by 10lbs for a single attempt
D) 3x12 hamstring curls w/ 50-55lbs
E) 3x20 sit-ups w/ 40lbs atlas stone
F) For time: 100 Russian KB swings w/ 2 pood

B) 435
C) 275/285
F) 2:29

2/4-5/13

2/4/13
Warm-up: Fish Game on rower
A) E(30)for(5)- max height stair jump
B) 5RM LOW box squat
C) 10min bar MU practice
D) EMOM(15)- heavy snatch
E) 3xMAX rep deficit HSPUs w/ 1min rest between (ear height)
F) 3rds- 10 overhead squats w/ 135, 50 double-unders
   -2min REST
    30 burpees for time

B) 315
D) 135, 155, 165, 175, 185x3, 195x3, 205x2, 215x3 (F)
E) 6/4/3
F) 3:00/1:04

2/5/13
Warm-up: 800m run
A) "Cindy"@90%

A) 25rds