3/10/2015 20 EMOM

Fitness

A. 20 EMOM

EVEN

5 KB Swings 70/53/44/35

5 Goblet Squat

ODD

30 sec DU or 15 DU/45 Singles

CORE/PULLUP 

Accumulate:

40 Ring Rows as Flat as Possible

40 Alt Arm Leg Extensions

Competition

A. Finish up Monday Comp

B. 2:00 EMOM

20 DU

5 Clusters 95/65

Cluster Weight 95#, 115#, 135# etc until you cannot TNG for x5, then go x3, then go x1 TNG

C. work quickly to a  Heavy Clean and Jerk NO FAILING!

Gritter

Anne              44

Blake              53

Bobby             35

Bryan             53

Cameron        35

Caroline          44

Chad              53/44

Claire              44

Dara               26

Don                53

Garret            53

Geer               35

Jacob              70

Jennylee         35

Joshua            53

Josh Y             53

Lane               53

Marcos            53

Melissa            35

Miranda           44

Paul                 44

Richard            35

Richard F         26

Robin               26

Ryan                70

Scott              yesterday

World Champ    18

3/9/2015 Deadlifts and Running

Fitness

20 AMRAP of

2-4-6-8-10-12…Deadlifts 100% BW

10 Mountain Climbers (2ct)

10 Flutterkicks (2ct)

10 Bicycles (2ct)

400m Run

Competition

A. Squat Clean 1 rep every 30 sec x 8 min @ 60%

B. Bar Mu 2 reps x 8 sets rest 15 sec only

C.  12 Unbroken Wallballs x 8 sets rest 15 sec only

D. 15 Burpees x 8 sets rest 2 min

E. AirDyne 3 sets high effort of 8 min rest 5 min b/t sets

Fitness

Gritter

Adam           170/400 – 56

Alyse            155/400 – 30

Amy              75/200 – 42 1st WOD

Bekah          135/400 – 42

Betsy           135/200 – 30

Blake            185/400 – 36

Brantley        235/200 – 30

Bryan            150/400 – 56

Bryce            105/400 – 30

Buddy           185/200 – 56

Cameron       115/200 – 53

Colt               230/400 – 56

Dara                65/200 – 22

David             215/400 – 42

Faulkner        190/400 – 42

Geer              105/200 – 42

Haley             125/400 – 33

Jacob             195/400 – 42

Jason          185-135/400 – 42

Jay                165/400 – 56

Joshua           165/400 – 42

Josh Y            205/400 – 30

KRev             95/400row – 42

Katy              105/400 – 45

Mandy           105/400 – 56

Melissa          135/400 – 42

Miranda         185/400 – 40

Paul               140/400 – 72

Phil                145/200 – 42

Richard          135/200 – 51

Robin             120/200 – 72

Comp  15.2 Open

Gritter

Todd             RX 187

Hal               RX 135

Mike K          RX 127

Steven         RX 126

Charlie         RX 116

Ryan            RX 116

Bekah          RX 85

Lori              RX 82

Clayton        RX 79

Carole          RX 39/37/38/70

Marcos         RX 37/66

Anne           RX 39/64

Faulkner     RX 34

Colt             RX 33

Brantley      RX 33

Alyse           RX 19/33

David           RX 6/25

Bre              RX 9

Bryan          RX 8

Blake            S 115

Richard         S 86

Donnie         S 80

Josh B          S 53

Lane             S 53

Buddy           S 46

Josh Y           S 9

Betsy            S 6

Geer             S 6

Miranda         S 6

3/4/2015 Back Squats/Thruster Ladder

Fitness

A.  Back Squats 5 reps x 5 sets, start @50% 1RM and add , GO DEEP!!!

B.  15 Min AMRAP Thuster Ladder

1 Thruster 115/85, 95/65

x5 Double Unders/x10 singles (multiply the thrusters you just did to get Jumprope)

add 1 rep each round to thrusters

Competition

A. Snatch Pull + Snatch, 2.1 x 8 sets

4 sets @ 70% then 4 sets @ 80%

B.  Push Press, 10 reps TNG x 4 sets All tough sets

C.  20 min AMRAP

2 Ring MU/BMU

3 Squat Clean Thrusters @ 70% 1RM Thruster or 155/105

4 Strict HSPU

3/3/2015 1000mRow/HangCleans/WallBalls

Fitness

1000m Row Buy In

5 rds of

10 Hang Power Cleans 135/95, 115/85

4 Bar over Burpees

20 Abmat Situps/10 GHD

400m Run

Cash Out 25 Wallballs (Go Unbroken)

Competition

Do Fitness at a constant 75% Pace