1/27/13 DL, Thrusters, Burpees

Strength
DL
5x 315, 365, 385, 395, 405

OT5M
3x Thrusters @ 185
Max Strict Pull Ups (9, 9, 10, 9, 9)

Rest 5 Minutes
WOD 1
7 Minute AMRAP
Burpees (to rig)
TOTAL 115

1/26/13 Competition WOD

WOD 1
10 Minute AMRAP
5 Snatches (135)
10 C2B PU
15 P. Cleans (135)
20 T2B
25 Sh 2 O.H. (135)
30 Deadlifts (185)
Max Burpee Box Jumps (25")
TTOAL 146

1/21/13Muscle Ups, Sq Cleans, Lat. Burpees

WOD 1
5x Max Unbroken Muscle Ups
8, 7, 5, 4, 5

WOD 2
21-15-9
Deadlift (185)
SHPU
Box Jump (G.S. 25")
3:53

Sq Clean
Build to heavy 3 Tap-n-go
3 @ 135, 165, 175, 185, 205, 225, 235, 245

WOD 3
10x :30on/ :30 Off
Lateral Burpees (Blue Pad)
TOTAL 116

1/20/13 Bench Press, F.S, Hang Cl/ HSPU

Strength
Bench Press
5 @ 245, 265, 265, 265, 265

Front Squat
9x1
225, 245, 265, 275, 295, 305, 315, 320, 320

WOD
7 Minute AMRAP
Hang Clean (185)
HSPU
1,1,2,2,3,3,4,4,5,5,6,6,7,7...
TOTAL 88 Reps

1/19/13 Deadlift, Sq Sn, Sled

Strength
Deadlift
5 @ 315
5 @ 365
4x5 @ 375

Sq Snatch
1 @ 135
1 @ 165
1 @ 185

Sled Push
20 Yard
2x @ 440
2x @ 530
2x @ 580
2x @ 630
20 yd sprint 3x @ 350

WOD 1
Untimed Partner wod w step ups, handstand walking, and runs

WOD 2
:30 ON/ :30 OFF
Burpees
TOTAL 116
12, 12, 12, 12, 12, 12,11, 11, 11, 11

1/17/13 Split Jerk, Thrusters

Strength
Split Jerk
2 @ 185
2 @ 205
2 @ 225
2 @ 245

WOD
10 Minute AMRAP
30 Thrusters @ 75
30 Thrusters @ 135
30 Thrusters @ 165
TOTAL 78 Reps

OTMx 10
1 Sq Clean Thruster @ 185

WOD 2
300 Double Unders
TIME 4:53

1/16/13 P.C., OHSq

OTM x 16
E: 10x PC @ 140
O: 8x Sh 2 OH @ 140

STRENGTH
OH Squat
3 @ 185, 205, 225, 235, 245
1 @ 255- Miss (fatigue miss)

WOD
7 Minute AMRAP
7 Hang Sq Cleans (115)
7 Wall Climbs
TOTAL 5 Rounds

1/15/13 Multiple WODS

Strength
Hang Clean
3 @ 185, 205, 225, 2 @ 245

OTM x 10
Hang Clean
2 @ 235

Rest 5 Minutes

WOD 1
5 Snatches (135)
10 C2B Pull Ups
15 Power Cleans
20 TTB
25 Shoulder 2 Overhead
30 Dead lifts (185)
5:39

WOD 2
3RFT
10 Burpees (to Rig)
20 TTB
30 Calories (Row)
9:40

WOD 3
4 RFT
16 KB Hang Snatch (53)
24 Air Squats
32 Double Unders
6:11

1/14/13Multiple WOD day

WOD 1
5 Minute AMRAP
Max Reps @ 225
Rest 5 Minutes
3 Minute AMRAP
Max C2B Pull Ups
48 Reps
Rest 3 Minutes
3 Minute AMRAP
Max G.S. Box Jumps
76 Reps

Rest 10 Minutes

WOD 2
5 Rounds untimed
20 yd Sled Push (270 Lbs.)
15 KB Swings (70 Lbs.)

Rest 5 Minutes

WOD 3
5 Minute AMRAP
Max Double Unders
286

1/12/13 Saturday Team WOD

Team WOD
2 Minutes Each Movement
KB Snatch
L-Sit
KB C and Jerk
Burpee Box Jumps

Strength
1 RM Bench Press (305)

1/11/13 Bench Press, 12.4 CFG Open Wod

Strength
Bench Press
5 @ 235
5 @ 235
5 @ 265
4 @ 265
11 @ 215
21 @ 165

WOD
12.4 CFG 2012
12 Minute AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
Total 261

OTM x 20
Even: 16 TTB *Last 2 sets were 15
Odd:  8 Hang Squat Cleans (115)