4/16/13

3 sets of Bottom to Bottom Tabata Squats

5 x 5 Pause Back Squats @ 95/115/135/145/155#

12 min. AMRAP

8 GHD Situps

16 KB Snatch @ 30#

8 rounds

4/15/13

4 x 1000m row

5 x 5 Hang Clean @85/105/115/125/135#

5 x 5 Strict Press @65/75/85/90/95x2

10 min. AMRAP

10 Wallball 14#

10 Box Jump 24"

8 rounds

DL PR

1000m row WU

DL 

10@135#, 5 @185#, 5@205#, 3@225#, 3@245#, 1@255#, 1@275#, 1@280# PR

15 min. AMRAP

1 Squat

1 DB Press @ 25#

2 Squat

2 DB Press

3 Squat

3 DB Press 

etc.

 20 rounds + 3 reps

"Isabel"

1000m row WU

Snatch 

2 @85#, 1@95#, 1@105#, 1@115# failed at 120#

"Isabel"

30 Snatch @95#

Time- 5:38  (first time attempting Rx'd)

Previous Isabel 3:14 @ 55#, 5/23/11

3 x 15 GHD Situp/Back Ext.

4/10/13

1000m row WU

Back Squat

10 @45#, 5 @135#, 3 @185#, 1@205#

Front Squat

5 @ 135#, 5 # 135#, 3 @155#, 1 @185#, 1@185#

50-40-30-20-10

KBS @ 30#

DU

Time- 9:38

4/9/13

500m row WU

C& J
3@85#, 3 @105#, 1 @125#, suck.

5 rounds:
7 Box Jump
7 HSPU
7 Clean @ 105#

Time- 17:51

Lily's Bday WOD

Bday Chipper WOD

32 C2B Pullup

32 OHS @ 65# UB

32 DU

32 T2B

32 Wallball 14#

32 OH Plate Lunge 25#

32 Box Jump

then Row 1981 meters

Time- 28:50

Annie & OPEN WOD 13.5

"Annie" 7:23

then, OPEN WOD 13.5 Again.

57 reps

Strict Press PR

Back Squat

1x20 @45#, 1x10 @ 135#, 1 x 5@185#, 1 x 3 @ 205#, 1 @ 215#, 1 @225#

Strict Press

1 x 20 @ 35#, 1 x10@55#, 1 x5@75#, 1x5@85#, 1x3@95#, 1 @ 105# PR

4 x 15 GHD Situp, 5 x 3 HSPU

10 min. AMRAP

20 OH Lunges @ 25#

10 HR Pushups

20 Squats

10 Plate Situps

4 rounds + 20 reps

OPEN WOD 13.5

7 minute AMRAP

20 KBS

20 DU

7 rounds + 17 reps

Then,

OPEN WOD 13.5
4 min. AMRAP
15 thrusters @ 65#
15 C2B Pullups

59 reps

HIIT

10 x 1 min. row with 1 min. rest

Fran PR

1000m row 5 x 3 DL @ 135/185/205/225/245# 3RM PR "Fran" 21-15-9 Thruster @ 65# Pullup Time- 4:09 Previous PR 4:18 All UB

OHS

500m row 5 x 3 OHS @ 85/105/125/135/135# 20 minute Alternating OTM 7 Front Squat @ 115# 50 DU

Rest Day

4 x 500m row with 1:30 rest