3/1/13 Squat Clean

Strength
Squat Clean
1 @ 185, 205, 215, 225, 245, 265, 285 (Miss)

WOD 1
For Time
100 Double Unders
15 Deadlifts (185)
80 DU
15 DL
60 DU
15 DL
40 DU
15 DL
20 DU
6:33

OTMx10
E. 6 Squat Clean Thrusters (135) + 6 C2B Pull Ups (Butterfly)

2/28/13 Row, TTB, OHL, KBSw

WOD 1
1,000 M Row
20 Pistols (alternate)
30 TTB
40 OH Lunges (45)
50 KB Swings (70)
10:39

WOD 2
8 RFT
20 Double Unders
10 Ring Dips
10 TTB
8 KB Swings (70)
12:29

2/27/13 Snatch Complex, Thrusters/ SDHP

Strength
Snatch Complex
1 Power Snatch + 1 Squat Snatch
1 @ 135, 155, 165, 185

WOD
7 Minute AMRAP
15 Thrusters (75)
15 SDHP
5 + 12

2/26/13 Push Jerk, HSPU

Strength
Push Jerk
5x5 @ 165, 185, 205, 215, 235, 245

OTMx14
E. Push Jerk @ 155- 8, 8, 6, 6, 6, 6, 6
O. Burpees 18, 18, 16, 16, 16, 16, 16

Defecit HSPU
Total 100

2/24/13 Sq Snatch

Strength
Squat Snatch
10x1
185, 185, 195, 205, 215(M), 215(M), 220(M), 220(M), 195, 205

OTMx15
Sq Snatch (195)
1x195
9 out of 15

WOD 1
4 RFT
9 Snatchs (115)
30 WB
58 Double Unders
11:43

TABATA HSPU
9, 7, 5, 5, 5, 4, 3, 4

2/23/13 Fight Gone Bad

WOD 1
Fight Gone Bad
WB 35, 30, 30
SDHP 36, 33, 28
Box J 43, 34, 34
Push Press 39, 31, 28
ROW 22, 19, 17
TOTAL 459

2/22/13 Front Squat

Strength
Front Squat
OTMx10
6 reps @ 215