A.M. WOD
A1. Dead Lift 135lb; 10 sets of 2
A2. 8 clap push ups ; 10 sets
B. GH Raises  8 x 4
C. FLR - 300 sec total on rings

P.M. WOD
5 rounds
5 jumping muscle ups
10 deep pushups
20 weighted situps

Time: 15:30

+
Row 4500m

Saturday, February 26

3 rounds
6 power snatch - 85lb
15 pullups
24 wall balls

Time :13:47

Thursday, February 24

Row 10 min
50 Turkish getups - 26lb
Row 10 min
+
run 400m x 5

Wednesday, February 23

50 HSPU
100 Pistols
150 Situps
200 DU

Time: 33:22

A.M. WOD
A. Power Clean - 3 x 3 @ 80%; rest 2 min - 105lb
B. Power Clean x 1/Split Jerk x 3 @ 80% x 3; rest 2 min - 105lb
C. Clean and Jerk - 8 sets of tough doubles; incomplete rest - 90 sec - 105lb
D. Toes to Bar - 20 x 2

P.M. WOD
4 sets
15 KB swings - 53lb
200m row 90%
rest 4 min
+
4 sets
15 burpees
row 200m 90%
rest 5 min
+
4 sets
15 pullups
row 200m 90%
rest 5 min

Monday, February 21

20 sets:
1 min skipping easy
1 min (30 sec R bridge/30 sec L bridge)
1 min - 6 point burpees

Sunday, February 20

WOD 1:
3 rounds for time:
15 Dead Lift - 135lb
15 Ring Dips
20 Box Jumps

Time: 11:30

WOD 2:
3 heavy front squat - 120lb
15 chin ups AFAP
25 double unders AFAP
rest 6 min x 7

P.M. WOD
Row
3 min @ 85%
3 min rest
8 rounds

A.M. WOD
12 chin ups
rest 1 min x 10
+
AMRAP DU's in 40 sec
walk 1:30 x 6
+
Side Bridges
amsap/side x 1 attempt/side

12 minute AMRAP
12 wall balls - 20/14# to 10ft
12 back extensions
12 double unders

6 rounds

A.M. WOD
4 touch and go Power Cleans (85, 85, 90, 95, 95, 105, 105, 105lb)
10 burpees
rest 4 min
x 8 rounds

P.M. WOD
A. Split Jerk - 3 x 3 @ 80%; rest 90 sec - 105lb
B. Split Jerk - 3 x 3 @ 90%; rest 3 min - 115lb
C. Press @ 12X2; 3,2,3,2; rest 3 min - 65, 75, 85, 95lb
D1. 75 knees to elbows; rest 1 min
D2. 50 GHD sit ups; rest 1 min

Monday, February 14

A.M. WOD
A. KB Swings 3x20 - 35lb
B. Turkish Get ups - 25/each arm - 18lb
C. Ring hold for 300sec - rings 2"/feet 6"
D. GH Raises 3x12

P.M. WOD
Row
30 sec @ 90%
30 sec @50%
x30

Saturday, February 12

"Testing"
5 Muscle Ups
10 HSPU
15 Clean and Jerk - 105lb
25 Wall Balls - 15lb
30 Burpee Pullups
35 cal Row

Time: 18:30

Friday, February 11

A.M. workout
Row for 40 minutes

P.M. Workout
A1. Close Grip Bench Press 3x3 (95, 95, 105lb)
A2. Front Squat 3x3 (115, 115, 125lb)

6 rounds
15 burpees
row 300m
rest 5 min

Thursday, February 10

10 minute muscle up practice
+
10/arm kettle bell snatches, 15, 26, 35lb
+
10 pullups/min for 10 minutes
*2011 GOAL #1 Reached! 100 pullups in 10 minutes!
+
40sec AMRAP Double Unders x6

Tuesday, February 8

A1. Dead Lift 5 sets of 3 (185, 205, 215, 225, 235lb)

A2. Ring Dips - amrap kipping x 5
B. Hang Squat Clean - 3x3 - 75lb

A1. Push Press 3.3 x5 (95, 95, 115, 105, 105lb)
A2. Pullups 25 x5

Saturday, February 5

Part 1:
5 sets
Power Clean x1
Squat Clean x2
Split Jerk x3
Front Squat x4
95, 95, 100, 105, 105lb
rest 1hr

Part 2:
Row 1K
20 ring dips
20 ring rows
Row 1K
rest 1hr

Part 3:
30, 25, 20, 15, 10, 5
GHD Sit ups
KB swings - 53lb

Friday, February 4

3 rounds
10 K2E
15 burpees
20 jumping lunges

Wednesday, February 2

A1. Press Cluster 2.2.2.2 x 4
          75, 75, 80, 80lb
A2. GH Raises  15 x 4
B. 10-1 HSPU unbroken ladder
C. DB Powell Raises  7/arm x 3

P.M. WOD
Row
Warm up - 5min @50%
3 x 4 min @90%
      2 min @50%
Cool Down - 5min @50%

A.M. WOD
21-18-15-12-9-6-3
Front Squats - 105lb
Pullups

Time: 21:59