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Monthly Archives: January 2013

1/21/13
30 HSPU
75 2x unders
25 swings (22kg)
25 swings (40kg)
75 2x unders
70 sit ups
75 2x unders = 9:46
Post – OHS

1/23/13
7 rounds (on ~2:30):
– 1 high-hang squat snatch
– 1 hang squat snatch
– 1 power squat snatch
– 2 OHS
= 135#, 135, 135, 135, 145, 155, 135
post: ~3.25 mi run w/ dog

1/24/13
12 min (on min)
– 4 burpees
– 2 push jerk (135#)
– 4 burpees

1/25/13
“Victoria”
5 Rounds
-10 Thrusters (95#)
-14 Box Jumps (24″)
-12 SDLHP (95)
-12 Burpees
-27 Swings (53#) = 28:00

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1/13/13
skill work: pull up technique
-Row 1000 meters
-150 double unders
-Row 750 meters
-75 double unders
-Row 500 meters
-50 double unders = 14:48

1/14/13
8 x 3 squat cleans – 2-3 min rest
= 155#,165, 175, 185,185, 195, 195, 195
3 mi run w dog

1/15/13
Yoga

1/16/13
15 min AMRAP
3 hang clean (135#)
Then 2 rounds
3 pull ups
6 push ups
9 box jumps
= 6 rounds, 2 snatch

1/18/13
21-15-9
– Front squat (135#)
– burpee pullups = 7:44
post: 3 mi run w/ dog

1/19/13
2 hour hike

1/7/13
20 min
Odd: power clean, hang clean, jerk
Even: 10 squat jumps (wall ball sub)
135# 145 155 160 165 170 175 175 185 185

1/8/13
mobility WOD

1/9/13
6 x 3 on 2 min: DL @ 275
then
12-9-6-3 Squat Snatch (95#)
8-6-4-2 HSPU = 6:57

1/10/13
“Fight Gone Bad” = 351 (130, 118, 103)
-strong on box jumps / row the whole way
-weak: wall ball, SDHP

1/11/13
yoga

12/31/12
3 rounds
-15 OHS (95#)
-20 v-ups
-35 2x unders = 10:13
post: bench 3×5 (135#)

1/2/13
snatch + 2 OHS (on 2 min):
135#-143-155-176(F)-155-155-155
post:
row 1000m
100 2x unders
30 burpee pull ups = 10:18

1/3/13
5 rounds:
-10 T2B
-20 box jumps
-10 1 arm KB snatch (each, 35#) = 9:58
post- GHD, planche holds

1/4/13
hike w/ dog

1/5/13
12 days of Xmas WOD:
1. DL (225#)
2. HSPU
3. DB Thrusters (35#s)
4. Pistols (each)
5. KB C&J (35#; each)
6. burpees
7. pull ups
8. DB lunges (35#s)
9. pushups
10 box jumps
11. KB snatches (35#; each)
12. Turkish Get Ups (35#) = 37:40

1/6/13
5mi jog w/ dog