06.16.15

Fitness
A.15-12-9 reps for time
deadlift @ 60% (drop all)
bar dips
B1.15 hollow rocks X 2; rest 30 seconds
B2.L-sit X 10 seconds X 2; rest 60 seconds

Performance
A1.CGBP @ 20X0 X 3-4 X 3; rest 15 seconds
A2.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.3 sets @ 99%
12 russian swings @ 55/35
9 burpees
row 150/125
rest 5:00 b/t sets

02.11.15

Fitness
A.15-12-9 reps for time
deadlift @ 135/95
ring dips
strict pull-ups (15 # added for males)
B1.bar protraction X 20 seconds X 3; rest 20 seconds
B2.DB external rotation @ 3010 X 6 ea X 3; rest 20 seconds

Performance

A.Fran

21-15-9 reps of 

thrusters @ 95/65

pull-ups

B.Z1 of choice for 10:00

02.06.15

Fitness
A1.Knees-to-elbows (on rings) X 6-8 X 3; rest 30 seconds
A2.L-sit X 10-12 seconds X 3; rest 30 seconds
A3.barbell bent over row @ X010 X 8-10 X 3; rest 90 seconds
B1.10 steps of lizard X 3; rest 30 seconds
B2.ring superman X 10 seconds X 3; rest 60 seconds
C.straddle PNF X 60 s X 2; rest 60 seconds

Performance

A.Grace

30 clean and jerks for time @ 135/95#

*Any accepted form of clean and STOH may be used,

B.run/row for 15:00 @ Z1

*Perform 2 sets of barbell protraction (30s) and cuban rotations (5 reps @ 4020) during Z1

02.11.14

Fitness
A. front squat X 3-3-2; rest 2:00
B1. close grip bench press X 3-3-3; rest 30 seconds
B2. archer ring rows X 6-8 X 3; rest 90 seconds

Performance
A. Open 11.3
AMRAP in 5:00
clean and jerk @ 165/110
*clean=1 point, jerk=1 point
B. @ Z1 for 15 minutes
row or run 400 meters
10 hindu push-ups
5-10 strict pull-ups
20 butterfly HTF sit-ups

01.21.14

Fitness
A. power snatch + overhead squat X 2 X 4; rest 90 seconds
B. 4 sets FAST
20 wall ball shots @ 20/14 (Unbroken)
row 350/250
rest 5-6 minutes

Performance
A. AMRAP in 5:00 of thrusters @ 155/105
rest 8-10 minutes
B. AMRAP in 5:00 of HSPUs
C. row and/or walk/run @ z1 for 10:00