W.O.D.: @0 minute Amrap 10 Dead lifts (body weight - I used 205lbs.) 10 Pull ups 800  meter run Results: 4 rounds plus 6 dead lifts  

W.O.D.: 5 rounds for time 5 hand stand push ups (used 2 small purple bands looped around the pull up bar) 15 double unders Results: 6:15  

Tim and I paired up for this one. It was fun and I did more than I thought I could do. My knee held up. If it was 100%, I believe i would have been able to do at least 235lbs. W.O.D.: 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 Front Squats 95 … Continue reading Front squats 3rm

W.O.D.: Three Tasks Task #1 Row 500 meters for time - PR Rest 3 minutes Task # 2 15 dead lifts (body weight) Max pull ups with out letting go rest 2-3 minutes 15 Dead lifts (body weight) Max pull ups with out letting go rest 2-3 minute 15 dead lifts (body weight) Max pull … Continue reading Row, do and pulls, then row

Warm up: Skipped Rope Dynamic Stretches 10 kettle bell swings 1.5 pood W.O.D.: 2 rounds 2 minutes each, rest 5 minutes then repeat Box jumps 20" Walking lunges Row for calories Squats Results: rd 1: 41, 53, 32, 40 rd 2: 42, 54, 30, 40 = 166+166=332    

Came in at 11am to do a WOD with Zach and James W.O.D.: For Time 21 Burpee Box Jumps 15 Power Snatch - 95libras 9 HSPU - 2 purple 15 Burpee Box Jumps 9 Poer Snatches - 95libras 6 HSPU - 2 purple 9 Burpee Box Jumps 6 Power Snatch - 95libras 3 HSPU - … Continue reading Burpee box jumps, power snatch, hspu

Had to coach today and went in early. Kyle and Brad were there so decided to join them in one of the OPT wods. For time 40-25-10 Push ups Double unders Pull ups Results: 14:54 Notes: this was brutal. First round seemed like it would never end.  

Did yesterdays WOD today. 20 sit ups 20 back extensions 20 air squats 10 pull ups 15 ring dips 400 meter run 21 cleans 155libras Rest 5 minutes 400 meter run 15 cleans 155libras Rest 5 minutes 400 meter run 9 cleans 155libras 20 sit ups 20 back extensions 20 air squats 10 pull ups … Continue reading Warm up, run and cleans, warm up