WOD on Jan 11, 2013

Skill Make up Muscle up progression 10-15 minutes Make up 1 power snatch 1 hang snatch building to max Result: 120 lbs. PR Strength Front Squat 1-1-1-1-1 175-195-205-215-225 Results: 225 lbs. PR Conditioning 10 x 100m sprints 15:43, 16:13, 15:60, 15:07, 15:48, 16:01, 15:88, 16:25, 15:50, 15:58. Missed 1 conditioning WOD 1/10.

WOD Jan 10, 2013

Skill (switched days) Pistols 10 minutes of practice Result/ Notes: Strength Press 8-8-8-6-6-6-2 Keep the same weight for each round Result/ Notes: 95, 105, 120 lbs. Conditioning (1/10 will move 1/11) Filthy Fifty Timed. 1 round 50 Box Jumps 20 inches 50 Jumping Pull-ups 50 Kettlebell Swings 26 lbs 50 Walking Lunges 50 Knees to … Continue reading

WOD January 9th, 2013

Skill Muscle up progression Strength Deadlift 2-2-2-2-2 Results: 195-215-245-265-270 (fail) Conditioning 5 rounds for time 15 OHS (95 lbs.) 20 ABmat sit ups 400m run Results: ~25:00. (lasr round 85 lbs) 95 lbs difficult, not able to snatch all rounds, 85 lbs challenge, not difficult. Mobility

WOD January 8th, 2013

Make up (1/7) Morning (6:30) Skill 1 Power Clean + 1 Hang Clean – Bulid to MAx Result: 135 lbs. Morning (6:30) Conditioning Death by.. Squat Clean @ 75% of BW  – 105lbs (up) Rsults: 8 rounds + 4 reps Skill Handstand walk for 15 minutes Results: 20 ft walks with limited rest.  Outdoor factor … Continue reading

My WOD on Jan 5, 2013

conditioning 800m run/ walk 95 lbs barbells 3 rounds 20 24″ box jumps 20 DB swings 30 lbs. 800m rum/walk 95 lbs barbells. 16:01. Rx.

My WOD on Jan 4, 2013

Conditioning AMRAP 15 1 deadlift + 1 power clean (95#) 20 lateral jumps 20 MD ball lateral slams Ascending DL and power clean each round 1-2-3.. Results: 10 + 2 DL Strength Snatch balance Working up in weight but only solid sticks Results: 95 lbs. 3 position snatch High hang- hang- power Results: 95 lbs.

My WOD on Jan 3, 2013

Strength Push press- working toward 3 rep max 8×3, extend 1-2 rounds as needed 55,85,105,115,125,135,140,145,150, 155(fail) Results: 150 lbs PR Skill/ Technique 3 Position Clean – high hang, hang, power- all must have full squat and each will have 1 sec hold before pull. Working towards a 1RM, note this practice Results: 140 lbs. Racked … Continue reading

My WOD on Jan 2, 2013

Strength Clean & Jerk  – EMOTM 20 1st 5 minutes 2 reps Building to new PR. Result:165 lbs PR.

My WOD on Dec 31, 2012

Fitness Lorenzo “hero” 6 RFT 24 squats 24 push ups 24 walking lunges 400m run Result:22:23 w/ weighted vest (20#) Strength EMOTM 20 Snatch 1st 5 minutes (2) reps Target PR Result: 130 lbs. PR

My WOD on Dec 29th, 2012

Time. Partner 800m run/walk 135/95 60 DL 60 HRPU 60 sit ups 800m run 60 KB swings 53/35 60 HRPU 60 sit ups 800m run/walk 135/95. 27:53 men’s WOD. Rx.