Saturday 1/30/16

“Open Grind WOD”

AMRAP in 20 minutes
50 Wall Balls (20/14, 10’)
50 Double Unders
40 Deadlifts (135/95)
40 Toes-to-Bar
30 Chest-to-Bar Pullups
30 Hand-release Pushups
20 Power Cleans (135/95)
20 Jerks (135/95)
10 Power Snatches (135/95)
10 Muscle Ups

Me: 244 (Through four power cleans) Rx

Thursday 1/28/16

A. Barbell Conditioning
AMRAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS in the remaining time

B. Metcon
70 Calorie Row
Rest 2 minutes, then:
60 Russian KBS (2/1.5)
Rest 2 minutes, then:
50 Box Jumps (24/20)
Rest 2 minutes, then:
40 Burpees
Rest 2 minutes

Me:
A. Through 18 Jerks (Can’t remember if I did Rx or 115)
B. 1 Round, 19:20

Tuesday 1/27/16: “Annie”

Part A:
Pull-Up & Muscle Up Skill Sets
7 minute EMOM
– Beginner: 3 Dead-Hang Chest to Bar (with lightest possible band)
– Intermediate: 3 Banded MU Ring Transition to Press Out
– Advanced: 3 Bar or Ring Muscle Ups

Part B:
“Annie”
50-40-30-20-10
Double Unders
Situps

Part C:
Calf Smash (2.5 minutes per side with Barbell or Foam Roller)

Me:
B: 7:40 Rx

Friday 1/22/16

Part A:
400 m Run*
15 Thrusters (135/95)
9 Bar-Facing Burpees
12 Thrusters
12 Bar-Facing Burpees
9 Thrusters
15 Bar-Facing Burpees
400 m Run

*Inclement weather: Row 500m

Part B:
5 minutes of Thoracic Spine Mobility

Me: 16:21 Rx (Run)

Tuesday 1/19/16

Part A:
15 minutes: build to a heavy single of Snatch Classic

Part B:
AMRAP in 10 minutes
6 Power Snatches (70% of Part A)
12 Box Jump Overs (24/20)

Part C:
Shoulder Mobility:
Banded Overhead Distraction (3 minutes)
Scapular Mobility (2 minutes)

Me:
A: 165
B: 5 Rx (115#)

Saturday 1/16/16

Part A:
AMRAP in 5 minutes
7 Thrusters (95/65)
7 Pullups

Rest 5 minutes, then:

Part B:
AMRAP in 5 minutes
5 Power Cleans (135/95)
25 Double Unders

Rest 5 minutes, then:

Part C:
AMRAP in 5 minutes
5 Deadlift (225/155)
5 Handstand Pushups

Me:
A: 5 Rx
B: 3+6 Rx
C: 5+5 Rx

Tuesday 1/12/16

Part A:
15 minutes to complete a heavy double of Squat Cleans

Part B:
AMRAP in 13 minutes
5 Power Cleans (70% of Part A)
8 Ring Rows*
13 Situps

*Rx Ring Rows = Feet on box. Feet must be positioned above shoulders. No kipping permitted.

Me: 205# / 5+14 (Weak ring rows)