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Monthly Archives: March 2012

3/12/12
F.squat: (185#) 5 x 5 on 1:45
planche, hold 20 sec
DL: (315#) 5×3 on 2:00
split jerk (technique – work on getting under bar)
-(135#) 5 x 2

3/13/12
5 min AMRAP
-20 double unders, 20 sit ups = 6 rounds
then:
20 double unders every 40 sec (rest in extra time) -8 rounds
post: stretch

3/14/12
light wod

3/17/12
CF Open 2012.4 = 240 (3 failed muscle ups)

3/19/12
light wod, stretching, technique work on muscle ups

3/21/12
1/2 murph with 25# weighted vest
-run 800 m
-50 pullups
-100 pushups
-150 squats
-run 800 m = 24:00

3/22/12
C&J:
-135# 5,5,5 (90 sec)
-155# 3,3,3 (90 sec)
-175# 3,2,2 (2 min)
post: 2 rounds
-15 KtE
-15 back ext
-15 sec planche hold

3/23/12
“Annie” = 3:44
post – work on muscle ups (20 min)

3/24/2012
CF-Open 2012.5 = Fran Ladder
105 reps

3/25/12
Squat: 225# x 5, 245# x 5,4,4,4
weighted pullups: (25#) x 5,5,5,5
turkish get-up (35#) 2,2,2,2,2
-stretch

3/5/12
25 HSPU
30 toe to bar (hands ripping or would have done 50)
75 push press (75#)
150 double unders = 11:56
post:
squat 255# 4×4

3/6/12
row 1000 m = 3:46
rest 2 min
row 500 m = 1:49
rest 2 min
row 250 m = :49
post: -5 rounds-
-4 DL (165#)
-3 power clean
-2 squat clean
-1 squat clean & jerk = 14:10

3/8/12
yoga

3/10/12
light, can’t remember

3/11/12
CF Open 2012.3 = 345 reps
-15 box jumps (24″)
-12 push press (115#)
-9 toe to bar

2/27/12
skill: turkish get ups
Squat- 225# x 5, 245 x 4, 255 x 4,4,4,4
Press: 115# x 3,3,3,3

2/28/12
skill- L-sits (short skill portion)
WOD:
-12 power cleans (165#)
-run 400m
-9 power cleans
-run 400m
-6 power cleans
-run 400m = 9:52

2/29/12
7 min:
-7 pullups
-14 box jump (24″) = 9 rounds, 8 box jumps
PM – Yoga

3/1/12
DL: 315# – 10 x 2 on 2min
Snatch:
3 x hang, high hang, dip drive (95#, 95, 115)
8 x hang, high hang (115#, 135 x 7, 145)
power, power, power (145#)

3/3/12
CF-Open 2012.2 = 60
(dropped at 165# x 2)