3-11-16

Lumberjack 20

20 DL
400m run
20 KBS
400m
20 OHS
400m
20 burpees
400m
20 pullups
400m
20 box jumps
400m
20 squat cleans
400m

36:16

3-9-16

Filthy Fifty

50 BJ 24/20
50 jumping pullups
50 KBS 1 pood
50 walking lunges
50 knees to elbows
50 push press 45/35
50 back extensions
50 wall ball 20/14
50 burpees
50 double unders

27:32

3-8-16

3 rds
10 OHS 135/95
200m run
10 FS 135/95
200m run

13:51

3-1-16

work on odd, rest on even

100 c2b pullups
125 push press 95/65
150 back squats 95/65


at 30 minutes ended with 35 bs, then finished the rest of it out.

2-27-16

30 min AMRAP
20 push balls 20/14 & 10'/9'
5 burpees
20 russian twist 25# (l&r=1)
3 wall walks
20 mt. climbers (l&r=1)
500m row or 400m run

4 rds 46 reps
run

2-26-16

Partner WOD

16 RFT
switch with partner after every round (8 rds each)

25 Ab mat sit ups
10 box jumps 24/20

15:15

2-24-16

20 min AFAP
2 HSPU
2 power snatch 115/75
8 shuttle runs
4 HSPU
4 power snatch
8 shuttle runs
...
etc.
score is total HSPU and snatches

60
abmat for HSPU
RX snatch

2-20-16

 first partner wod with maja!

triple 3's- games wod 2014

3000 m row
300 double unders
3 mile run

50:09 mostly singles

2-19-16

30 min AMRAP
400 m run (row)
Burpees to plate (deck of cards)

64 reps
Row 11x

2-17-16

500 m row

5 rds:
16 front squats 115/75
8 push press 115/75

500 m row

19:36 RX

2-16-16

6 rounds

5 C&J 185/135
40 DU
5 BURPEES

18:30 with 115#

2-10-16

9 min AMRAP
250 m row
15 OHS 115/75

Rest 2 min

9 min AMRAP
40' OHWL w/ KB right hand
10 KB SNATCH right hand
40' OHWL w/ KB left hand
10 KB SNATCH left hand

total 94 reps
reps=total OHS+ total KBS
63 reps first (4 rds +3)
31 reps second (3 rds + 1)

2-9-16

OPEN 14.3

AMRAP in 8 mins

10 DL 135/95
15 BJ 24/20
15 DL 185/135
15 BJ
20 DL 225/155
15 BJ
25 DL 275/185
15 BJ
30 DL 315/205
15 BJ
35 DL 365/225
15 BJ

95 reps RX'D!
Wasted so much time switching the weights...

2-6-16

"38 Special"

38 min AMRAP
w/ partner (1 work/1 rest)
split even work load

50 cal row
80' handstand walk (subbed for 16 wall walks)
60 kbs 35#
40 burpees
40 pistols-alternating
6 muscle ups (subbed for 1TTB+1PU=1 rep)

1 round + 67 reps

2-5-16

8 min AMRAP
10 cal row
15 wall ball sit ups 20#

4 rds + row + 7 situps 
117

8 min AMRAP
8 pull ups
24 double unders

3 rounds + pullups + 3 double unders
107

8 min AMRAP
10 pushups
10 box jumps

4 rounds + 4 pushups
84

total reps: 308

12-27-15

EMOM alternating for 21 mins
:35 on
:25 off
Wallball 14#
Russian KBS 53#
GHD