1/7/13 Muscle Ups/ Sq Clean Thruster

WOD
FOR Time
15-10-5
Muscle Ups
Squat Clean Thrusters (135)
TIME 10:00

OTMx 16
EVEN: 8 Push Jerks (135)
ODD: 5 Snatches (135)

WOD
For Time
300 D.U.
TIME 4:58

OTMx 20
EVEN: 20 Sit Ups
ODD: 20 Box Jumps (25")

1/5/13 Burpees/ PC

Strength
Power Clean
Built up to heavy sets of . Heaviest set was 270


OTM
5 Power Clean (185)
10 burpees
*Hold as long as possible
TOTAL 3 Rounds 11 Reps
**TIRED today. My mind was not in this workout.

1/3/13 PJ, Rope Climb/ HSPU

Strength
Push Jerk
5 @ 135, 5 @ 185, 5 @ 205, 5 @ 225, 2x3 @ 245

WOD
15 Minute AMRAP
2 Rope Climbs (15')
6 HSPU
TOTAL 13 Rounds

1/2/13 FS, Burpees/ C2B

Strength
Front Squat
5x5
225, 245, 255, 260, 260

Power Snatch
3 @ 135, 3 @ 160, 1 @ 175
2x1 @ 185

WOD
For Time
21-18-15-12-9-6-3
Burpees
Chest 2 Bar Pull Ups
TIME 11:08

OTM
EVEN: 17 Box Jumps
ODD 10 GHD Sit Ups

1/1/13 Sq Clean, Thruster/DU AMRAP

Strength
Squat Clean
3 @ 185
2 @ 205
1 @ 225
1 @ 245
1 @ 255
3x1 @ 260

Strength Part 2
5 Super Sets of
3 Thrusters (155)
3 Muscle Ups (Unbroken)

WOD
10 Minute AMRAP
10 Thrusters (115)
30 Double Unders
TOTAL 7 Rounds 7 Reps
*Previous score: 6 Rounds 4 Reps

Burpee BJ/ D.U.

WOD 1
5 RFT
10 Burpee Box Jumps (25"/ GS)
30 Double unders
TIME 7:35

Nancy

WOD 1
Nancy
5 RFT
400 M Run
15 OH Squats (95)
TIME 13:36
*Old PR was 14:46