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Monthly Archives: February 2013

2/18/13
OHS 5×2 (135#, 155, 155, 175, 175)
WOD: 15-12-…-3
– power snatch (95#)
– lateral facing barbell burpees
= 7:44

2/19/13
push-press 7 x 3
135#, 155, 165 x 5

2/20/13
5 mi run

2/21/13
rest / mobility

2/22/13
7 x 4 power clean (on the minute)
-135# x 3, 155# x 4
rest 1 min
7 x 2 power snatch (on the minute)
– 135# x 7

2/23/13
10-9-…-2-1 Front squat (165#) bar cannot be racked
10-20-…-90-100 double unders
=~ 24 min

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2/11/13
Squat 5×5 255#
core work

2/12/13
5 rounds, 2-3 min rest b/w rounds
-9 dead lift
-6 hang clean
-3 push jerk (155#)

2/14/13
5 x 2 – high hang snatch, hang snatch (135#)
post:
15 min AMRAP
– 10 thrusters (75#)
– 20 2x unders
– 10 pushups
– 20 2x unders = 6 rounds (stopped around 9 min due to shoulder pain)

2/15/13
10 squat snatch (135#)
10 power clean
10 squat clean
10 shoulder to overhead (push-jerk)
10 bar muscle ups
row 1000 m = 16:31

2/16/13
30 reps Bear Complex (135#)
~= 19 min

2/4/13
“Nancy”
5 rounds:
– run 400m
– 15 OHS (95#) = 14:00
post: 75 wall ball (20#)

2/5/13
3 C&J on min
– 135# x 5
rest 1 min
3 C&J on 1:15
– 155# x 5
1 squat C&J on min
– 155# x 3

2/6/13
2 rounds:
5 dips
10 HSPU
15 BJ (30″)
20 T2B
5 Snatch (135#)
10 OHS
15 clean
20 push-jerk
25 DL
= 12:25 round 1, bonk on round 2
(shouldn’t have drank night before)

2/7/13
150 KB snatch (35#)
– 10 pushups to begin each min
= 7:56

2/8/13
100 double unders
30 pull ups
30 F squat (135#)
30 pull ups
100 double unders =~ 8 min

1/28/13
row 500m x 3; 2 min rest b/w attempts
= 1:41, 1:47, 1:52
5 rounds:
– 7 DL (225#)
– 30 squats
– 7 HSPU = 11:45

1/29/13
5 pairs, on 2:30
-snatch (1 high hang, 1 hang) = 135#, 135, 155, 155, 165-f, 155
-bench press (5 reps) = 135, 155 x 4

1/31/13
15 min AMRAP
– 3 HSPU
-10 KB snatch (35#) L & R
-7 burpee pull ups
= 6 rounds, 3 burpee pull ups
Post: core work

2/1/13
yoga

2/2/13
5 mi run w/ dog