Partnered With Arlyn
100 OHWL 45#
80 Pull Up
100 WallBall
80 Burpee
Time : 30:44 (V)
Wednesday, March 27, 2013
Tuesday, March 26, 2013
POWER CLEAN & JERK + BACK SQUAT + WOD
Power Clean & Jerk With Killer, Doctor + DarkKnight
185# x 1 x 2
207# x 1 x 3
216# x 1
225# x 1 x 2
Back Squat
300# x 1 x 3
8Mins
Odd Max MU
Even Max Thruster 140#
Score = 29 Thruster + 15 MU = 44
185# x 1 x 2
207# x 1 x 3
216# x 1
225# x 1 x 2
Back Squat
300# x 1 x 3
8Mins
Odd Max MU
Even Max Thruster 140#
Score = 29 Thruster + 15 MU = 44
Monday, March 25, 2013
SNATCH + FRONT SQUAT + WOD
Snatch With Spit Fire
175# x 1 x 3
Front Squat
275# x 1 x 3
Alt Tabata
KBS 2 Pood
Burpee
Score = 100
175# x 1 x 3
Front Squat
275# x 1 x 3
Alt Tabata
KBS 2 Pood
Burpee
Score = 100
Saturday, March 23, 2013
Friday, March 22, 2013
WEIGHTED PULL UP + WOD
Weighted Pull Up
32Kg x 1 x 3
Then
10Mins Ladder
HSPU
Front Squat 210#
Score = 7 Rds
Then
Back Squat
280# x 3 x 5
32Kg x 1 x 3
Then
10Mins Ladder
HSPU
Front Squat 210#
Score = 7 Rds
Then
Back Squat
280# x 3 x 5
Wednesday, March 20, 2013
SNATCH + SNATCH PUSH PRESS
1 Snatch + 1 Hang Snatch With Viper + Ninja
135# x 1 x 4
155# x 1 x 6
Snatch Push Pres
185# x 2
205# x 2
225# x 1
DB Row 30kg x 2 x sets
Abs
135# x 1 x 4
155# x 1 x 6
Snatch Push Pres
185# x 2
205# x 2
225# x 1
DB Row 30kg x 2 x sets
Abs
Tuesday, March 19, 2013
BOX SQUAT + WOD
Box Squat With Butcher, Killer + Viper
160# x 2 x 10
Then
5, 4, 3, 2, 1
MU
Thruster 190#
Time : 8:20
160# x 2 x 10
Then
5, 4, 3, 2, 1
MU
Thruster 190#
Time : 8:20
Monday, March 18, 2013
SNATCH BALANCE 1RM + WOD
Snatch Balance
230#
245#F
245#F
Then
10mins Ladder
2 WallBall
2 KBS 2 Pood
4 WallBall
4 KBS
Score = 7 Rds + 14 KBS
Day 20 HSPU (V) with Voodoo + Tattoo
230#
245#F
245#F
Then
10mins Ladder
2 WallBall
2 KBS 2 Pood
4 WallBall
4 KBS
Score = 7 Rds + 14 KBS
Day 20 HSPU (V) with Voodoo + Tattoo
Friday, March 15, 2013
OHS 1RM + WOD
OHS
230#
250#
Then
4 Rds
2mins
300m
AMRAP MU
Rest 60 Secs
Score = 3/3/3/3
Day 17 HSPU with Spitfire + Typhoon + Doctor + Striker + Tattoo + DarkKnight
OTM 8mins
2 HSPU
2 MU
230#
250#
Then
4 Rds
2mins
300m
AMRAP MU
Rest 60 Secs
Score = 3/3/3/3
Day 17 HSPU with Spitfire + Typhoon + Doctor + Striker + Tattoo + DarkKnight
OTM 8mins
2 HSPU
2 MU
Wednesday, March 13, 2013
TEAM WOD
Team WOD With Doctor + Arlyn
7mins
2 RM Front Squat - 250#
Rest 3 Mins
5Mins
100 WallBall
30 MU
Score = 110
Rest 3 mins
12mins AMRAP
150m
15 Burpees
Score = 55 Burpees
Day 15 HSPU
OTM 5 Min
3 HSPU
3 Box Jump 28"
7mins
2 RM Front Squat - 250#
Rest 3 Mins
5Mins
100 WallBall
30 MU
Score = 110
Rest 3 mins
12mins AMRAP
150m
15 Burpees
Score = 55 Burpees
Day 15 HSPU
OTM 5 Min
3 HSPU
3 Box Jump 28"
Monday, March 11, 2013
SNATCH + WOD
Snatch
160# x 1
175# x 1
175# x 1
Then
Alt Tabata
Burpee
KBS 2 Pood
Score = 95
Then
OTM 7 Mins
2 Back Squat 245#
2 HSPU
160# x 1
175# x 1
175# x 1
Then
Alt Tabata
Burpee
KBS 2 Pood
Score = 95
Then
OTM 7 Mins
2 Back Squat 245#
2 HSPU
Saturday, March 2, 2013
TEAM WO @ CF ENDURO + VOLUME
Team WOD With Rhino, Ninja + SlipStream
100 STO 140#
200 WallBall 9Kg
500 DU
Time : 20:45
Then
6, 5, 4, 3, 2, 1 With Killer + Tattoo + Wolverine + Rhino
Front Squat 225#
HSPU
Burpee
Time : 15:25 Tempo
100 STO 140#
200 WallBall 9Kg
500 DU
Time : 20:45
Then
6, 5, 4, 3, 2, 1 With Killer + Tattoo + Wolverine + Rhino
Front Squat 225#
HSPU
Burpee
Time : 15:25 Tempo
Friday, March 1, 2013
DEADLIFT + WOD + VOLUME
SDL With Viper + SpitFire
230# + Green Band
x 1 x 10
Then
2 Mins
150m + 25 DU
AMRAP MU
Score = 5/3/3/3
Then
5, 4, 3, 2, 1 With Doctor + SpitFire
Back Squat 230#
HSPU
Burpee
Then
5, 4, 3, 2, 1 With Butcher
Back Squat 230#
HSPU
Burpee
230# + Green Band
x 1 x 10
Then
2 Mins
150m + 25 DU
AMRAP MU
Score = 5/3/3/3
Then
5, 4, 3, 2, 1 With Doctor + SpitFire
Back Squat 230#
HSPU
Burpee
Then
5, 4, 3, 2, 1 With Butcher
Back Squat 230#
HSPU
Burpee
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