[Wednesday] 2.21.18 Deadlift WoD

Lunch
[A] Warm-up

[B] For Time:
12-11-10-9-8-7-6-5-4-3-2-1 Deadlift (#275)
24-22-20-18-16-14-12-10-8-6-4-2 Cal Row

25:27

[Tuesday] 2.20.18 Snatch + WoD- Hang Squat Cleans

PM
[A] Warm-up

[B] Snatches x6 sets
1 High pull +  1 Power snatch + 1 Snatch balance
95, 115, 135, 155, 175, 185

[C] WoD
12 min AMRAP
1-2-3-4-5... Hang squat clean (#135)
5 HRPU

12+3

[Monday] 2.19.18 Front Squat + Team Wod

PM
[A] Warm-up

[B] Find 1 RM Front Squat
135, 185, 225, 275, 295, 315

[C] Team WoD
3000 m Row (Partner switch every 250m)
150 OH Lunge (#45 plate)
75 Pull-ups

17:35

[Friday] 2.16.18 Deadlift + 14.3

PM
[A] Warm-up

[B] Build to heavy DL
185, 225, 275, 315, 365, 405, 455, 475

[C] 14.3
8 min AMRAP
10 DL (#135)
15 Box Jumps
15 DL (#85)
15 Box Jumps
20 DL (#225)
15 Box Jumps
25 DL (#275)
15 Box Jumps
30 DL (#315)
15 Box Jumps
30 DL (#365)
15 Box Jumps

136

[Wednesday] 2.14.18 Gymnastics + WoD

PM
[A] Warm-up

[B] 10 min EMOM
Even: 10 HSPU
Odd: 30 Snow angels ( on belly looking down)

[C] WoD
10-9-8-7-6-5-4-3-2-1 DB Snatch (#50)
15 Cal Row

11:30

[Tuesday] 2.13.18 Bench + WoD

PM
[A] Warm-up

[B] Bench Press- 5-4-3-2-1
185, 205, 225, 245, 265

[C] WoD
100 KBS (#53) for Time

3:32

Mental- Went UB. Just hang on

[Monday] 2.12.18 Lunch Cardio + PM Front Squat + 100 KBS for Time

Lunch
[A] Run 2 miles

[B] Band work

PM
[A] Warm-up

[B] Front Squat
1x5 @ #275
1x10 @ #225

[C] 20 min AMRAP
5 Power cleans 9#135)
10 T2B
15 Wall balls

9+ 13

[Sunday] 2.11.18 Restorative Yoga

PM
[A] Restorative Yoga
60 minutes @ Golds Gym- South

[Saturday] 2.10.18 Hot Barre + Team WoD

AM
[A] 60 min hot barre @ Golds Gym- South

[B] Team Wod
80 DL (#205)
80 KBS (#70)
60 Cal Row
60 DL (#205)
60 KBS (#70)
40 Cal Row80 DL (#205)
40 KBS (#70)
20 Cal Row

1 lap- waiters carries with (#53 KB)

28:19

[Friday] 2.9.18 Strict Press + WoD

PM
[A] Warm-up

[B] Heavy single strict press
95, 115, 135, 155, 185, 195, 205

[C] WoD
7 min AMRAP
10 Strict press (#95)
30 DU

5+15

[Wednesday] 2.7.18 Gymnastics Work + EMOM

Lunch
[A] 50 minute cardio at Ingram

PM
[A] Warm-up

[B] 15 minutes of Gymnastics Work
Worked on butterfly pull-ups

[C] WoD
Every 2 min EMOM x5

20 Push-ups
10 Pull-ups
20 Split jumps

Got 4 rounds within time and missed last round. Push-ups crushed me

[Tuesday] 2.6.18 Timed Mile + Team WoD

PM
[A] Warm-up

[B] Timed Mile
8:23

[C] Team Wod
2 Rounds for Time:
1.5K Row (Alternate every 250m)
70 KBS (#53)
40 GHSU*

*Other partner is dead hanging from pull-up bar

21:54

[Monday] 2.5.18 Front Squat + WoD

Lunch
[A] Ingram 50 minute cardio 

PM
[A] Warm-up

[B] Front Squat
1x5- 10-20# heavier than last week
1x10 -80% of 5 reps

Worked up to a #245 then a set of 10 of #225

[C] WoD
12-9-6- Front Squat
30-20-10 Burpees

9:54

[Sunday] 2.4.18 Body Attack @ Golds Gym- South

PM
[A] Body Attack at Golds Gym- South
60 minutes of cardio

[Saturday] 2.3.18 Hot Yoga @ Golds Gym- South

AM
[A] Hot Yoga @ Murfreesboro South
60 minutes hot power yoga

[Friday] 2.2.18 Squat Clean + Death by Clusters

PM
[A] Squat Clean
15 minutes to build to a heavy single

135, 185, 205, 225, 245, 275

[C] Death by Clusters

Cluster (#135)

10+4

[Thursday] 2..1.18 2K Row + Walk 4 Miles

PM
[A] 2K- Row- Easy
8:15

[B] Walk 4 miles