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1/27/14
A- 5x (@ 2 min)
f.squat x 1 (90%+)
= 255#, 255, 265, 275, 275

B- 6x (@ 2min)
clean + f.squat (90%+)
= 225#, 235, 235, 245, 245, 245

C- 5x (@ 2 min)
power clean x 5 (touch and go)
155#, 175, 175, 195 x 3, 195 x3

D- 10 min bike
stretching

1/29/14
A- 6x (@ 2 min)
snatch x 1 (90%+)
= 165#, 170, 175, 175, 185-F, 185-F

B- 3 rounds for time
– 10 BJ (24″)
– 8 candlestick rollups (subbed from T2B)
– 10 alt pistols
= 4:18

C1: 4 rounds / time
– 5 squat clean (185#)
– 10 C2B
– 20 2x unders = 7:45

REST 5 MIN, THEN
C2: 12-9-6
– OHS (155#) dropped to 135# rounds 2,3
– C2B = 5:45

REST 5 MIN, THEN
C3: 3 rounds / time
– 10 DL (135#)
– 10 wall ball (16# to 12′)
=~ 4 min

1/31/14
A- 75 wall ball

B- DL (@ 2-3 min)
10 – 185
10 – 225
6 – 285
6 – 285
4 – 315

C- for time
row 500 m
10 snatches (135#)
20 T2B
10 MU…. bonked on WOD at this point; stomach felt like shit

PM – run w/ dog

2/1/14
A- 20 min work on snatch technique

B- 15 min work to heavy C&J
to 235 x 1, 245-F

C- for time
row 500 m
10 snatch (135#)
20 T2B
15 MU
30 shoulder to overhead (135#)
row 500 m
20 T2B
40 HSPU
25 burpees over bar
row 500m
= 24:42

D- mobility / recovery

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