1/29 strict press/deadlift

A. Strict Press @ 31x1
8, 8, 8, 4, 4, 4 ; rest 2 min
****65,70,75(7),80,80(3),80

B. Deadlift @ 31x1
8, 8, 8, 6, 6, 6 ; rest 2 min
**175,185,185,205,215,215

C. Glute Ham Raises
8-10 x 4 ; rest 1 min

+
For time (sub 4:30)
250m Row
15 Kb Swings #53
25 Burpees
15 Kb Swings #53
250m Row
**4:46

1/28 hang power cleans

B. Bar Dip
8-10 reps x 5; rest 2 min
10,9,8,8,9

10 mins to est. 3 rep max
Hang Power clean
***145

5 rounds
15 HR push ups
15 deadlifts (115)
30 DU
***6:57

1/25 Thrusters

At crossfit Chico

EMOM for 10 mins
3 thrusters
increase weight each round, start lift

45, 55, 65, 75, 85, 95, 105, 115, 125, 130(1 rep)

Team WOD:
6 rounds
2 mins:
run 200 meters
5 tire flips (as a team)
AMRAP Power cleans (95#)
rest 1 min

9-13 reps each round. (72 total reps)

1/26 regional wod-death!!!!!

All for time:
3 Rounds:
7 Deadlifts #225
7 Muscle ups (3 pull ups / 3 dips per MU)
+
3 Rounds
21 Wall Balls #14
21 Toes to Bar
+
100 ft farmers carry 2 #70 db's
28 Burpee box jump overs 20"
100 ft farmers carry
3 Muscle ups (2)

**36:46

12/24

21-15-9
right arm kb snatch
200 m run
left arm kb snatch
200 m run
KB swing

with 35# kb

11:18

1/22 hang clean

A. Hang Power Clean
5, 5, 5, 5, 5; rest 2 min
**115,125,125,135,140(4)
Felt really good. Worked on quick elbows.

B. Bent over BB row
8-10 x 4; rest 2 min
75,85,90,95
+

4 rounds
400m run
25 Cal Airdyne
15 CTB Pull ups
**18:41

1/21 OHS/front squats

A. OH Squat
10, 8, 6, 10, 8, 6 ; rest 2 min
75,85,95,85,100,110(4 reps)

B. Front Squat @ 61x1
5, 5, 5, 3, 3, 3
**95,100,105,115,125(1rep)

+
"Donkey Kong"
21-15-9
Burpee
Kb Swing #35
Box Jump 20"
(4:42)