February 18 - 24 2013

February 18 - 24 2013
Monday:
AM:
Hatch Backsquat Week8 Day1.
5x240, 5x260, 5x275, 5x296
Then:
AMRAP 17 Mins
5 Power Cleans @ 165
9 Hand Release Pushups
13 Boxjumps @ 24inches (tire)
Completed:  9+5
Then:  Rope Climb Skill work

Tuesday:
PM:
60 Wallballs @ 20lb to 10ft   (2:14mins, 30UB)
rest 4 mins
50 Burpees    (1:59mins, UB)
rest 3 mins
40 Toes2Bar   (1:05, 35UB)
Time finished:  12:18mins   Total Beast Mode of the Day!
10Min Rest
5 Rounds:  1 Squat Clean @ 205, 1 Ring Muscle Up:  Time:  about 3:00mins

Wednesday:
AM:
4 Rounds:  Walking Lunges @ 30M, 20 Pushups, 15 Situps, 10 Leg Lifts, Run 2 Laps (533M)
Time:  17:20

Thursday:
AM:
AMRAP 15 Mins
3 KB Swings @ 55lbs, 3 KB Goblet Squats, 3 KB SDHP.  (Add 3 reps to each per round, 3, 6, 9...)
Completed:   7+36  (completed round of 21s (7) + 36 reps into round of 24s)
-----
PM:
Hatch Back&Front squat Week8 Day2
BS:  2x5x240, 3x5x260
FS:  4x5x185  (from floor)
Then Mainsite WOD:
12-9-6-3
65lb Power Snatches
Burpees
Rest 3 mins
95lb Power Snatches
Burpees
Time Completed:

Friday:
AM:
SQ PT:  22Min Tempo run.  4mins jog, 2 mins run

Saturday:  Rest

Sunday:
For time, alternate movement:
10-9-8-7-6-5-4-3-2-1    Front Squats @ 205     (Unbroken!)
10-20-30-40-50-60-70-80-90-100   Double Unders    (Ouch!  Shoulders!)
Time Completed:    25:55
then:
Deadlifts:  225x5, 275x5, 315x5, 335x3, 335x3, 335x3, 335x3
Press:  95x10, 95x8, 95x6, 115x4, 115x4
GHD:  1x10 Reverse Hypers & Situps, 1x25 Hip Extensions, 2x15 Reverse Hypers & Situps.