@ JCC

DL

5 x 3

135x10/225/245/265/285/295/300

------

7 rft

7 pull ups
7 burpees

7:10, 34 sec faster than last time.

squats

@ CPB

squats

OHS - 95x3/115x3/135x3/155/175/205

FS - (x3)225/235/245

BS - (x5)225/225/225 (form work)

@ CPB

3 rft

10 push press @ 135#
20 squats
30 du's

6:48

1/27 @ JCC

AMRAP 20

Row 250m
10 manmakers @ 15# db's
15 situps

3 rds + row

1/26 @ CFY

snatch x 1

135 - 180#

C & J

155/ 175 x 2

195/215 x 1

------

1 muscle up after 6 trys

2 x 5 pullups(s)

1/24 @ CPB

10 rft

10 dips
10 wb @ 16#

9:13
-------

5 x 2 pullups(s)
1 x 5 pullups(s)

Snatch

@ CPB

snatches x 1

135-145-150-155(f)-155-160-165(f)-165(f)-165(f)

135x2-145x2-155-160-165-165-170

4x3 snatch grip pwr shrugs

225-225-235-245

Took a little bit to get going, just wasn't feeling it, then finally kicked in and finished strong.

amrap 30

@ JCC

amrap 30

row 250 m
10 pushups
1 min airdyne
10 sit-ups

7 rds + row

@JCC

5 x 3
Front squat

135-185-225-235-245-255-260

------

3 x (3 min rest)

1 pull up @ 20#
3 pull ups
5 Kipping pull ups

@ CFY

5 rft

50 du's
20 V-ups
10 pwr snatch @ 115#

22:23

1/18

@ JCC

Row 2K

7:58
------

5 rft

20 GHD situps
5 push jerk @ 175#

12:32


1/17

@ JCC

DL - snatch grip

5 x 5 @ 225#
------

5 rft

3 hspu's
5 pullups
10 situps
20 du's

12:25

1/16

@ CFY

C & J

95/115/135/155/175/185/190/200/210

then

3 x 500m row w/ 5:15 rest btwn (4 man team 6000m)
(1:38,1:37,1:41)

had to leave early so I missed the amrap portion.


1/15

@ JCC

Snatch balance

95/115/135 x 3
155/175 x 2
185/195/205 x 1

then

swim 500m

Cindy

@ JCC

Cindy
Amrap 20
5 pull ups
10 pushups
15 squats

15 rds

@ JCC

x 3 Wide Grip High Pull

135/155/185/195/205

then

5 rft

2 min Airdyne
5/5 TGU's

20:12

Baseline

@ CFY

Baseline

row 500m (1:38)
40 squats
30 sit ups
20 pushups
10 pullups

4:52 (ouch! horrible)

then

Snatches

95/115/135/145/155/165/170/175/180

@ JCC

5 rft

20 KBS @ 55#
10 KTE

12:04

I still suck at KTE's

then

Swim 500m
Alt 25 free/ 25 Combat side stroke (getting better at it)

OHS Day

@ JCC

Row 2K

7:59

then

5 rft

10 OHS @ 95#
10 Box jumps
10 Bach ext.

9:11

then

2 x 5 OHS @ 135# w/ 2 sec pause at bottom.

not my best 2k time, gym was a little crowded so I was not able to jump into the next exercise, so I should have rowed a little harder. Knee felt great through the whole work out and OHS form looked good, very little favoring.

@ JCC

Press

5-5-3-3-3-1-1-1-

w/ Pull ups X 3 (Strict) btwn sets

95-115-135-140-145(2)-155-160-165

then

pull ups 1 +20#, 3 strict, 5 kipping

then

5 rds

1 min Airdyne
20 sit ups

10:02

amrap 20

@ CPB

amrap 20

row 250m
5 DL @ 225#
5 dips
20 WB @ 16#
20 situps

4 rds + DL's

2011

1/5

@ CPB

Snatch x 1

95(2)-115(2)-135-145-155-160-165

then

5 rft

5 hang pwr snatches @ 95#
10 burpees

6:58


1/4

@ CPB

amrap 20

3 pwr clean @ 135#
6 pull ups
18 du's

8 rds + pull ups


1/3

@ CPB

amrap 20

10 push press @ 95#
10 kbs @ 55#
10 box jumps

8 rds