WOD

1. Clean and Jerk in 10 min 1 RM
---5 min rest---
2. Row Repeats Row 500mRest 90 sec.Row 500m
---5 min rest---
3. 3 minute amrap Ladder: (60% of 1 )1 C/J, 3 Burpees, 2 C/J, 3 Burpees, etc.
---20 min rest---

WOD

easy 90 min RTW
1 min Run
1 min Double unders
1 min Side Plank L
1 min Row
1 min Side Plank R
1 min AD
1 min FLR on RINGS
1 min Sorenson Hold
1 min HS walk
x10

WOD

A. Build to a heavy power clean in 15-20 min

B. Emom 6 min - Tng squat clean x 2 (mod load, snappy), 4 burpees, 20 DU’s

for time – 90%:
300m row
50m FC (100#/h)
200m run
30 KBS (88#)
200m run
50m FC (100#/h)
300m row 

WOD

AM

A. emom - 14 min
Odd - 3 snatch TnG - 65% 1RM
Even – 12 CTB chin up
+
B. emom – 14 min
Odd – Tng PC x 2 + Squat clean x 2 (start mod load, ascend per set)
Even – 10 Cal row + 3 MUps


PM

Row 5 min @Z1
+
Row 500m @ 1:39
walk rest 2 min x 8 sets
(b/t sets 4,5 walk 400 meters)
+
AD 5 min @Z1 warm down 

WOD

A. Seated press behind the neck with chains @30X0; 5,5,4,4,3,3; rest 2 min

B1. CGBP @3111; 4,2,1,2,4; rest 60 sec
B2. Wtd. dip; 2,2,2,2,2; rest 3 min

C. 100m OH carry x 3; rest 2-3 min (heavy)

+
3 sets:
5 TGU/arm (2pd)
20 Cal AD
5 KB floor press/arm
20 DU’s

WOD

AM 
A. 6 sets - Every 90 sec - Tng squat clean x 3 (start at 185#, ascend if feeling good)

95,95,95,115,115,115

B. Russian BB step up; 6-8/leg x 4; rest 3-4 min (mod load)

95,95,95,95 x 6 each leg

C1. Amrap wtd. Pull up; rest 30 sec 11-45lbs, 7-45lbs, 5-45lbs
C2. Amrap wide grip pull up; rest 60 sec 7, 5, 6
C3. Amrap strict medium grip pull ups x 3; rest 3 min 8,7,7
+
For time:
100m 315+chains walk (120lb DB farmer walk)
10 stone to shoulder (45lbs DB snatch)
100m sled drag (heavy) forward (135lbs)
100 DU’s (100 SU)
100m 315 + Chains walk (120lb DB farmer walk)
10 stone to shoulder (45lbs DB Snatch)
100m sled drag (heavy) reverse (135lbs)

12:40

 PM (4+ hours rest)
Row 5 min @Z1
+
Row 2k (1:53/500m) 7:46
Rest 1 min
Row 2k (1:52/500m) 7:45
Rest 1 min
Row 2k (1:51/500m) 7:43
+
Row 5 min @Z1   

WOD

A. THRUSTER BUILD TO A 1 RM

5-95 5-115 1-135 1-155 1-175

+
“SAGE”
AS MANY ROUNDS IN 20 MIN
20 THRUSTERS 95
20 PULL-UPS

3 Rounds plus 5 thrusters

A. Tng PS cluster; 3.3.3 x 3; rest 20 sec, rest 2 min (med load)
95, 115, 115
B. Press; 5,4,3,5,4,3; rest 2-3 min (second wave increase load)
5-135 4-145 3-150 5-140, 3-150 2-155
C1. CGBP; 10,10,10; rest 60 sec
185, 205, 205 (7)
C2. Wtd. dip; 5,5,5; rest 2:30
90,115(3), 90
+
9 min (Time Cap) 10:07
3 TGU/arm Left (2pd)
50 DU’s
3 TGU/arm Right
50 Cal AD
3 TGU/arm Left
50 DU’s
3 TGU/arm Right

WOD

60 min Row

14,150 m.  Felt good, started off too slow.  Constant lower back fatigue

WOD

A. DL BUILD TO A MAX 405
+
3 ROUNDS FOR TIME
25 KBS 2 POOD
25 BURPEES

9:27

RTW ( ROUND THE WORLD) EASY AER NO CNS!!
1 MIN JOG
1 MIN ROW
1 MIN JUMP ROPE ( SINGLES)
1 MIN NO PUSH-UP BURPEE
1 MIN BEAR CRAWL
1 MIN HS HOLD WALL/FREESTAND
X 7

- 10:00 am workout
- bison nuts pre. w/ bcaa creatine beta alanine intra
- 1:55 row pace
- 147 HR

WOD

Dec. 5th 2014

A. Push-Press Build to Max- 195lbs (strict)

3 sets of 100% Max Effort- Rest 12 min between sets

250m row
15KB Swing 2 Pood
25 burpees
15KB Swing 2 Pood
250m row

4:19
4:45
4:51