29 December - 4 January

Sunday:  (road trip, day 9 - travel 1)
[1]  Reps of 20-15-10-5
Air Squats
Pushups

Monday:  (road trip, day 10 - travel 2)
[1]  Rest Day

Tuesday: (New Years EVE!)  31 December 2013
[1]  500 Air Squats for Time
EMOM starting on the minute
- Perform 2 Power Cleans @ 185lbs
Time:  28:36rx
[2]  (after 5 min rest)
100 Pushups for time:
Time:  5:12 (omg weaksauce. 45 pushups in 1 minute, then 4 minutes to complete rest of 100)

Wednesday: (New Years Day!)  1 January 2014
[1]  Backroll To Support Complete
CrossFit.com Challenge WOD #1 (2014)
[2]  3 Rep Max Touch-N-Go Power Snatch
Weight:  95, 115, 135, 135, 145, 155, 165(fail @ 3rd)
[3]  For Time:
3 Power Snatches @ 115lbs
6 C2B Pullups
9 6" Target Burpees
6 Power Snatches @ 115lbs
9 C2B Pullups
12 6" Target Burpees
9 Power Snatches @ 115lbs
12 C2B Pullups
15 6" Target Burpees
12 Power Snatches @ 115lbs
15 C2B Pullups
18 6" Target Burpees
15 Power Snatches @ 115lbs
18 C2B Pullups
21 6" Target Burpees
Time:  22:26rx

Thursday:
[1]  Recovery Hike 3.38 Miles @ 25min pace.

Friday:
[1]  20 Rep Squat @ 70% of 1RM
Weight/Reps:  265
[2]  Coaching:  Muscle Ups, Handstand Pushups, Deadlifts

Saturday:
[1]  Atlas Stone Grace @ 95lbs
Time:  4:50rx
[2]  Complex:  1 Snatch Grip Push Press + Snatch Balance + Snatch Balance
Weight:  135, 165, 185, 195, 205
* 215lbs (current PR) @ Snatch Grip Push Jerk + 1 Snatch Balance
*All With 3-5 Second Pause at bottom
[3a]  Complex:  2 Power Cleans & 2 Cleans (Drop each rep)
Weight:  135, 165, 185, 195, 205, 215
[3b]  Complex:  1 Power Clean & 1 Clean
Weight:  225, 230(PC PR!!!), 235 (fail @ PC, Made Clean only)

Open 2014 WODS:
[1]  Complete as many rounds and reps as possible in 6 minutes of:
2 Power Snatches (135/85 lb.)
2 Bar Muscle-Ups
4 Power Snatches
4 Bar Muscle-Ups
6 Power Snatches
6 Bar Muscle-Ups
8 Power Snatches
8 Bar Muscle-Ups
. . . and so on up the ladder
[2]  Build quickly to 80% of your 1-RM Back Squat, and then…

Three rounds for time of:
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups

[3]  A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

[4]  For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots

B.
Rest exactly 4 minutes after A, and then…
Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)
C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

[5] For time:

3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees

[6]  For time:

30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups

[7]  3 rounds for time of:

10 Front Squats 225/155# (no racks)
50 Double-Unders
15 C2B Pullups