Back Squat + Box Jump/Pull up/Floor wiper/Push press

Buy In: High Bar Back Squat Deload
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

95-120-145

WOD: HAPPY NEW YEAR!
12 – 31
Box Jumps 24/20
Pull Ups
Floor Wipers 95/65
Push Press 95/65

9:07

Row

4x500m, 2 mins rest between
1:46.0 damper 4
1:49.0 (4)
1:51.6 (4)
1:53.4 (3)

Pull up/Lunge/Push up

4 rounds for time
10 strict pull ups
10 walking lunge steps (25lbs DB in each hand)
20 push ups
10 walking lunge steps (25lbs DB in each hand)

7:17

Hill Run

Tabata hill sprint

Sucked. Got about as far as the last time I did this- summer 2011.

High Bar Back Squat + Pull ups

5 rep max high bar back squat

235lbs

Did a couple sets of 8 strict pull ups between warm up sets.

3 sets of 15 strict pull ups, 3-5 mins rest between sets
Went 15-15-11/4

Back Squat + Box jump/Double under

Buy In: High Bar Back Squats
5 x 5
Same weight across with 5 to 10 pounds more than last Monday.

230lbs

WOD: AMRAP in 5 Minutes
7 Box Jumps 30/24
30 Double Unders

5 rounds + 16 double unders

Bench Press + Hang Power Clean

5x3 bench press

150lbs

Then

Every 30s for 4 minutes (8 sets)
2 hang power clean, 70% of 1RM

Completed at 130lbs

Row

3x1000m row, 1:1 rest. 30 burpee penalty if an interval is more than +/- 5s from the first one.

3:45.9
3:48.4
3:49.8

This was hard. I didn't want to do 1000m intervals because they sounded not fun. That's why I did them. They weren't.

Back Squat + Renegade Row/Toe to bar

Buy In: 5 Rep Max High Bar Back Squat

230 lbs
1 rep at 235. Needed to focus.

Met-Con:
5 Rounds for Time
5 Renegade Rows (4 Count) 30/20 dumbbells
10 Toes to Bar

A four count Renegade Row is a push up, row right arm while in the plank, push up, row left arm.

4:36?

Grace

“Grace Running”
Accumulate
30 Ground to Overheads 135/95
800 Meters Running

Partition the work and complete in any order you see fit.

Did Grace then ran.
Grace: 4:57
Total: 8:23

Back squat + Double under/Step up

Buy In: High Bar Back Squats
5 x 5

225lbs

WOD: AMRAP in 5 Minutes
30 Double Unders
10 Weighted Step Ups

4 rounds, 35lbs KBs in each hand

Hang power snatch

Every minute on the minute for 7 minutes
2 hang power snatch, 105lbs

Strict muscle ups- hit a triple (PR)
Kipping muscle ups- hit 4 in a row; I haven't done that in a long time

Later on...
3 sets of 17 strict pull ups. Lots of rest between sets.

Pull-ups/Push ups/Squats

WOD: “Tag Team Cindy”
Partner AMRAP in 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats

30 rounds, I did 18

Jackie

For time:
1000m row
50 thrusters, 45lbs barbell
30 pull-ups

6:49 (PR)

Back Squat + Agility Drill

Buy In: High Bar Back Squat
5 x 5
Add 5 to 10 pounds to the weight used for the last 5 x 5 on 11/26/12.

220lbs
4-5-3-5-5

Cash Out: Run the “Guantlet” 5 times
Did 4

Bench Press

Fucking disaster. 1-4 rep PR at 160lbs