Day 1--CF Sectional Highlights

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PRE-COMP training

750m row

30 du's

15 burpees

750m row

30 du's

15 burpees.....just a lil' tester.

Muscle Ups (with palms out start) 5 x 3 unbroken

GHD Raises 3 x 10 unbroken

“Once you have established the goals you want and the price you’re willing to pay, you can ignore the minor hurts, the opponent’s pressure and the temporary failures.”

Pre-Comp Training

Prowler Practice 6 x 30yards; high/low pushes with 2x45's

1. Back Squat 4 x 1 / 120rr

185/185/195/195 confident reps, not 1rm

2. Tabata Push ups 4 sets--19-13-9-7

3. As many set of 30 unbroken DU's in 3min

4sets 11+14+ 29

4. Unbroken Knees to Elbows 4 x 10 /60rr

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Training Day

3 Sets of...

1 x hang power clean
2x hang squat power clean
3x push press
5 burpees
12 cone touches
3 x / 120rr

3:40 / 3:58/ 3:55

Respond to adversity, don't react.--Tony B.

Training Day

WOD #1
1. Snatch 5 x 3/120rr --85/95/105/110/115
2. Clean and Jerk 5 x 2.2.1.1.1/120rr--135/145/155/160/165

Rest 45 min...

WOD#2--SUU Track 800m x 2/5minrr
3:12
3:18

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”--Vince L.

Training Day

I LOVE BURPEES!

Warm up:

5 HSPU to ab-mat

10 box jumps 20"

15 Back Extensions

repeat 3 times

WOD FOR TIME...

21-15-9

Thrusters #65

Burpees

6min

TRAINING DAY

Working in HSPU practice!!

1. Back Squat 6,6,4,4,2,2 / 240rr

155.165.175.185.195.200

**my knees are creeky crunchy... sore and inflamed (left knee posterior; right knee anterior)...** :(

2. Row 4x 30sec. @100% for meters/3min rr between sets; x 2

a. 158m/160m/160m/162m

rested 8min...

b. 162m/162m/159m/161m

-damper set on 7

Training Day

Fisher Towers.."ladder section"--MOAB

1A. Split Jerk 5 x 4-6 / rest 2min

115/6 125/6 135/5 150/4 160/4

1B. Wt. Chin ups 5 x 4-6 / rest 2min
25lb/6 30lb/6 35lb/5 40lb/5 50lb/4

2A. Push Press 4 x 4-6/ rest 2min

115lb x 6

2B. CTB kipping chin ups 4 x 15

15-15-15-11-2-2

3A. Press 3 x 4-6 75lb

3B. 2x 20 chin ups broken