2/10/14
A- 7x (@ 2 min)
– f.squat x 3 (230# / 80%)
B- 20 min OTM
– snatch x 1 (165# / 87%)
= 3 misses (mostly not getting back enough with weight)
PM – soccer game
2/12/14
A- 3x / untimed
– 5 MU
– HS Hold – 60 sec
– box jump offs – 10-15
B- DL (@ 2-3 min)
10 – 55% / 205
10 – 65% / 245
6 – 75% / 275
4 – 85% / 315
C- 4x (@ 2-3 min)
3 position snatch
= 145#, 155 x3
D- 8 rounds
45 sec – row – 1:43 – 1:52 splits
15 sec – rest
30 sec – HSPU – 6- 12 ish
30 sec – rest
45 sec – box jump overs – 20 ish
15 sec – rest
2/14/14
A- 8x – C&J x 1 (rest / need)
= 135#, 160, 185, 195, 205, 220, 235, 245
B- Squat @ 2-3 min
5 – 265
3 – 285
1 – 300
5 – 285
3 – 300
1 – 315 (form a little weak on this rep)
2/18/14
A- 10 min AMRAP
– 5 clean (140#)
– 10 T2B
– 15 Wall ball (20#) = 5 rounds + 2 WB = 167 reps
rest 5, then
B- 2x for time
– 20 shoulder to overhead (115#)
– 25 pullups
– 30 SDLHP (65#) =~ 7 min
C- F.squat (@ 2-3 min)
– 205# x 3,3,3,4,5
* was working in with someone who was taking l-o-n-g breaks / hard to work in
2/19/14
A- 10 min work heavy OHS x 3
= 95#, 135, 155, 185, 185, 185, 185
B- 7 min AMRAP
– 1 squat snatch (155#)
– 1 MU
– 2/2
– 3/3 … etc
= 5/5 + 3 squat snatch
Rest 7 min, then
C- 7 min AMRAP
– row 250 m
– 15 HSPU
– 60 2x unders
= 2 rounds + 230 m
2/21/14
A- 2x / untimed
– HS walk
– 10-15 C2B
– 10 Good mornings
B- DL 5×5 (@ 2-3 min)
= 275, 295, 295, 315, 315
C- 6x (@ 2 min)
3 position snatch (floor, hang, high hang)
= 155# x 6 (~ 80%)
D- 15 min on the bike
2/22/14
A1: 2 min AMRAP
– 4 MU
– 8 DL (225)
Rest 3 min, then
A2: 2 min AMRAP
– 4 power clean (185#)
– 8 C2B
Rest 3 min, then
A3: 2 min AMRAP
– 4 f.squat (155#)
– 8 T2B
Rest 3 min, then
A4: 2 min AMRAP
– 4 snatch (135#)
– 20 double unders
Rest 3 min, then
repeat A1 – A4 again
SCORE:
A1: 36 = 3 + (0,0) / 26 = 2 + (2,0)
A2: 33 = 2 + (4,5) / 28+ = 2 + (4,?) – didn’t write it down
A3: 36 = 3 + (0,0) / 35 = 2 + (4,7)
A4: 58 = 2 + (4,6) / 51 = 2 + (3,0)
* compare to 1/18/14
My WOD / exercise log 