05/28/2012

Warm up:
Row 250m
20 back ext
20 ghd sit ups
Dynamic stretch

WOD: "MURPH"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
**w/ 20# vest**
Time: 44:49

05/25/2012

WARM UP
Dynamic stretch
Row 250m
25 back ext
25 ghd sit ups

WOD 1:
5 rnds w/ 90sec rest intervals
Seal Fit barbell complex (all @ 95#)
6 DL
6 Cleans
6 FS
6 PP
6 BS
6 CF push ups

WOD 2:
EMOM 15min
5 C&J @ 185#

05/23/2012

WARM UP:
Dynamic Stretch
250m Row
25 Back Ext
25 GHD Sit ups

WOD 1
AMRAP 20 min
5 CTB Pull ups
5 Ring Dips
15 Squats
Rounds: 14 + 5 CTB

WOD 2
1a) FS 4x5 @ 175
2a) 3 pos snatch hi/mid/ground
      3x5 @ 145
3a) Snatch grip DL 4x4 @ 225

05/22/2012

WARM UP
Dynamic Stretch
2 min amrap double unders
25 back ext
25 ghd sit ups

WOD 1
for time:
500m row
30 bench press @225
1000m row
20 bench press @225
20000m row
10 bench press @ 225
time:22:22

WOD 2
Halt/C&J 3x5
145-155-175-185-205(fail on 3rd rep)
Heavy Clean Pulls 5x3
225-255-275

A/R
cold shower and ice therapy on low back & hips

05/21/2012

WARM UP
Dynamic Stretch
Row 500m
25 back ext
25 ghd sit ups


WOD 1
10-9-8-7-6-5-4-3-2-1
Front Squat (185)
Box Jumps (24)
8:07


WOD 2
Box Squats w/ med bands (205)
3-3-3-3-3


A/R
Power Snatch (hang posistion)
3x2 @ 135#
3x3 @ 155#

05-19-2012

WARM UP:
Dynamic stretch
3 rounds:
3 false grip ring pull up
3 Handstand push ups

WOD 1:
OMEM-15 min
5 Front squats (205)
5 Weighted dead hang pull ups

WOD 2:
Linda 6:37 (10-1)
DL- 225
Bench-205
Clean- 185
5 min rest then...
Amanda 5:11 (9-7-5)
Muscle up
Clean (135#)

After party:
Foam roll and PNF stretch

05/17/2012

Warm up:
Dynamic stretch
3 rounds:
15 ab mat sit ups w/ 70# db
15 WBS 20#
Wod1:
EMOM 15min
Even-3 muscle ups
Odd-3 power cleans (135#)
Wod2:
3 rounds:
5 light bench (135)
5 med bench (185)
5 heavy bench (235)
Cool down:
Row 1000m
Foam roll everything