May 27 - June 2

Monday:
PM:

[1]  4 rounds for time
15 wallballs
15 GHD situps
Time:  5:20 Unbroken

[2]  5 rounds for time
20 double unders
3 snatches @135 (each rep perfect)
10 burpees
3 snatches
Time:  15:38rx.

[3]  Not for time:
5-4-3-2-1
Muscle Ups
Overhead squats with 3 sec pause @135

Tuesday:

PM:

[1]  10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec.
Goal *completed*:  115, 115, 115, 125, 125, 125, 135, 135, 135, 145
[2]  As a circuit:
- 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec.  @195lbs
- 5X5 Tempo HBBS @ 70% – rest 60 sec. @255lbs
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  Four sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 4 minutes
Round Times: 3:29, 3:20, 3:32, 3:34

Wednesday:
PM:
[1]  Every 40 seconds for 4 minutes:
1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70% @125lbs
[2]  Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70% @165lbs
*Notes: These should both be completed as a complex, without dropping the bar between movements.
[3]  For time:
15 Burpee Over-the-Box Jumps 20″
15 Power Cleans @ 135lbs
15 Burpee Over-the-Box Jumps 20″
30 Front Squats @ 135lbs
15 Burpee Over-the-Box Jumps 20″
15 Jerks / Push Press @ 135lbs
15 Burpee Over-the-Box Jumps 20″
Time:  10:54x

Thursday:
AM:  Basketball
PM: 
[1]  10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
Goal: 185, 185, 185, 195, 195, 205, 205, 215, 215, 225
[2]  As a circuit:
- 5X2 3-Stop Clean Pulls – heavier than last week, rest 60 sec. @225lbs (kept losing grip, so went down in weight from 285...need straps for this)
- 5X5 Front Squats @ 70% – rest 60 sec. @225lbs
[3]  For time alternating between:
Reps of 10-9-8-7-6-5-4-3-2-1 of HSPU
Reps of 1-2-3-4-5-6-7-8-9-10 of Front Squats from floor @ 135lbs
Time: 15:18rx
[4] 6 OH walking lunges @ 135lbs

Friday:
Rest Day/ Recovery.
[1]  Row 2k at 50-60% effort.  Time:  8:13mins
[2]  45 mins of Solid Mobility:  Barbell Quad Smash, Trap Smash, Couch Sit, Bands, etc...

Saturday:
[1]  EMOM WOD:  turned into sets of 3 rounds...
Every 60 Secs for 3 rounds do 1 set:
-4 Squat Cleans + 4 Front Squats @ 185lbs
Rest 1 Min
Every 60 Secs for 3 rounds do 1 set:
-3 Squat Cleans + 3 Front Squats @ 185lbs
Rest 1 Min
Every 60 Secs for 3 rounds do 1 set:
-2 Squat Cleans + 2 Front Squats @ 205lbs
Rest 1 Min
Every 90 Secs for 4 rounds do 1 set:
-1 Squat Clean + 1 Front Squat @ 225lbs

Sunday:
[1]  For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots
Time:  ???
[2]  Three rounds for time of:
20 GHD Sit-Ups
50 Double-Unders
Time:  4:52

May 20 - 26

Monday:
PM:
[1]  Team WOD
In teams of 3, perform the following tasks:
4500m row
And…
100 squats
100 situps
100 pushups
50 wallballs (20/14)
50 kb swings (55/35)
AMRAP in 20 minutes
The team’s score is the total reps accomplished (excluding the row).
Score:  1round + 360reps.  4500k Row:  18:34
[2]  Triple Under Practice:  20 Reps is goal.  Score:  23 reps
[3]  As a circuit:
1a) 3X10 Reverse Hypers –  rest 45 sec.
1b) 3XME TTB – rest 45 sec.  sets of 10, 12, 15.  Having trouble with grip...

Tuesday:
AM: 
[1] Not for time, but 90% effort:
4 Rounds of:
- 10 Jumping lunges (5 per side)
- 15 Pushups
- 20 Squats
Then
- Run 2 miles
[2]  For time:
- 25 Wallballs
- 25 Pullups
- 25 Pistols
- 25 DB Power Snatches @ 55lbs
Time:  8:48.  Hands hurt way too much for grip onto pullup bar... did max of 4 at a time.
PM:
[1]  7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
Weight: 4x115lbs, 3x125lbs
[2]  As a circuit:
- 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec.  @ 185lbs
- 5X2 Tempo HBBS @ 85% – rest 60 sec.  @ 275lbs, 285, 295, 305, 305
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  EMOTM 20 mins (started at 1:00min mark)
Odd mins (1st min):
5 rounds of 4x185 squat cleans (minutes 1, 3, 5, 7, 9)
3 rounds of 3x205 squat cleans (minutes 11, 13, 15)
2 rounds of 2x225 squat cleans (minutes 17, 19)
Alternating with Even mins of:
5x95lbs strict press  ***All Unbroken***

Wednesday:
PM:
[1]  Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% @ 135lbs
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[2]  Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%  @ 175lbs
[3]  AMRAP 9 minutes
500m row  @ 1:54
Followed by:
3 deadlifts (185/135)
3 toes to bar
6 deadlifts
6 toes to bar
9 deadlifts
9 toes to bar
etc…
Score:  15 t2b out of 18.
[4]  2x5 OH Walking Lunges @ 135lbs... Holy Crap.

Thursday:
AM:
[1]  Volleyball
PM:
[1]  5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.
@ 185, 185, 195, 195, 205
[2]  As a circuit:
- 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. @ 275lbs
- 5X3 Front Squats @  80% – rest 60 sec. @ 245lbs
*Notes: Straps should be used for 3-Stop Clean Pulls.
[3]  12 Min AMRAP
4 handstand pushups
8 box jumps (30/24)
24 double unders
Score: 8+7 Rounds

Friday:
PM:
[1]  For Time:
40 Burpees
- 1 min plank (feel elevated on KB)
30 Hollowrocks
- 30 sec L-Sit Rings
20 Turkish Getups @ 1.5p KB
- 30 sec plank
10 Wallclimbs
- 1 min L-Sit Rings
Time:  22:15mins

Saturday:
PM:
[1]  8 min AMRAP
5 Hang Power Snatches  @ 95lbs
5 Overhead Squats @ 95lbs
Score:  8 Rounds
[2]  30Rep Squat @ 225lbs @2:34mins   ***holy crap...!***

Sunday:
AM:
"Murph"  w/ 40 ruck.
Run 1 Mile
100 Pullups  (Chest 2 Bar)
200 Pushups  (Hand Release)
300 Squats
Run 1 Mile
Time:  1 Hour 16 Minutes 53 Seconds

May 13 - 19

Monday:
PM:
[1] Deadlifts 3-3-3-3
315-335-345-345
[2] AMRAP 14 Mins:
- 4 Deadlifts @ 315lbs
- 12 Pushups, Chest 2 Floor
- 36 Double Unders
Time/Score:  8 Rounds @ 13:25. (I had to stop short because of an exercise recall... I could have gotten another 4 deadlifts and 2-5 pushups)

Tuesday:
AM:
[1]  4 Rounds 90% effort (untimed)
- Run 400m
- 20 Squats
- Run 400m
- 20 Pushups
(2 Miles, 80 squats, 80 pushups)
PM:
[1]  7X1 Hang Snatch – heaviest possible, rest 60 sec.
Score:
[2]  As a circuit:
- 5x2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. @165lbs
- 5x3 Tempo HBBS @ 80% – rest 60 sec. @275lbs x4, 285lbs x1
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  For time:
50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
Time:  11:25rx

Wednesday:
PM:
[1]  Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
@135lbs
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[2]  Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
@185lbs. 
[3]  For time:
Reps of 2-4-6-8-10
Power Cleans & Jerk @165
Box Jumps 30inch with 45lb hightemp plate on top
Row 200m after each round (2, 2, row, 4, 4, row,...)
Score: 17:27rx
[4]  Knee Jumps Skill/Strength:  95x3, 105x3, 115x3, 125x1, 135x1
[5]  Skill:  Triple Unders:  +3

Thursday:
AM:
[1]  7x1 Hang Clean & Jerk:  205, 205, 215, 225, 235, 235, 205
[2]  As a ciruit:
- 5x2 3-Position Clean Pull @235lbs
- 5x1 1 1/4 Front Squats @255lbs
[3]  4 Rounds for time:
- 5 Strict Ring Dips (I had to muscle up to start each 5 reps)
- 10 OHS @ 95lbs
- 25 Double Unders
Time:  4:29rx
[4]  Skill:  Triple Unders
- +11 total.  Did 2 sets of:  DU-DU-TU-DU-TU-DU-TU-DU

Friday:
Rest Day - Wing Bunker Exercise with light field gear on during 110 degrees out... then a BBQ.

Saturday:
PM:

[1]  Take 12 minutes to work up to atleast 80% Snatch – no more than 7 total reps.

Minimum Goal:  145 to 170lbs

Actual:  155lbs in Nanos

[2]  Take 12 minutes to work up to atleast 80% Clean & Jerk – no more than 7 total reps.

Minimum Goal:  195 to 225lbs

Actual:  225lbs in Nanos

[3]  For time:

Row 500m
9 Burpee MU
20 Push Press @ 115#
Row 500m
7 Burpee MU
15 Push Press @ 115#
Row 500m
5 Burpee MU
10 Push Press @ 115#

Time:  15:34  All Pushpresses UnBroken!

[4]  20 Rep HBBS

Weight:  255lbs

[5]  Triple Unders: Minimum is 10 reps.

Actual: 11 reps  (got 4reps in one sitting)

Sunday:

GOLF TRIP DUBAI!!!  Great day, came back sunburnt though, but well worth it.

May 6 - 12

Monday:
PM:
[1]  For time:
- Row 500m
- 21 KB (2 KBs) Push Press 24/16kg
- 21 TTB
-- Row 500m
-- 15 KB (2 KBs) Push Press 24/16kg
-- 15 TTB
--- Row 500m
--- 9 KB (2 KBs) Push Press 24/16kg
--- 9 TTB
Time:  12:41  (estimated time... it could be 11 mins.)
[2]  EMOTM for 20 Minutes
Even Minutes:  3x185 Power Cleans
Odd Minutes:  3 Muscle Ups + 3 Dips after (Unbroken)
Complete.  Felt very good on form, and explosively quick.

Tuesday:
AM:
[1]  2.5 Mile Run.  Did a good fast pace.  Pace was little faster than last time.
PM:
[1]  7x1 3-Position Snatch - heaviest possible, rest 60 secs 95lbs, 95lbs, 105lbs, 105lbs, 105lbs, 115lbs, 115lbs
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
[2]  As a circuit:
- 5x3 Snatch First Pulls w/ 3 count pause at the knee - heaviest possible, rest 60 secs 185lbs
- 5x2 Tempo HHBS @ 80% - rest 60 secs 275lbs
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  10 Min AMRAP of:
- 6 Parallette HSPU (6" deficit)
- 30 (steps) BB Walking Lunges (front rack) 95lbs
- 60 Double Unders
Score:  2 Rounds + 30 Lunges (then finished out the round)

Wednesday:
PM:
[1]  Every 30 seconds for 4 minutes:
- 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%  @125lbs
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[2]  Every 30 seconds for 4 minutes:
- 2 (touch and go) Power Cleans + 1 Push Jerk @ 70%  @165lbs
[3]  EMOM for 5 minutes:
4 Burpee Muscle-Ups   *Did 3 reps instead of 4.  Gym was crowded and the chalk police were out.
-then (rest 2 minutes)-
3 rounds for time of:
Row 400m
5 Muscle-Ups
21 KBS 32kg
Time:  14:30.  Little slow, chalk police out and gym was crowded. Did 1-2 MUs at a time throughout.  Couldn't string no more than 2 MU at a time.  Last round of 32kg KBS was 21 UB.

Thursday:
AM:
[1]  Flight PT:  Relay Race + Kickball
PM:
[1]  7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
155x4, 165x3
[2]  As a circuit:
- 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.  @275
- 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec.  @225x2, 235x3
[3]  For Time, MUST BE UNBROKEN:
- Reps of 21-20-19-18-17-16-15-14-10 of Wallballs 20lb
- 10 Toes 2 Bar between each wallball round.
Time: 11:38rx UB.  (Total: 150 Wallballs & 90 Toes2Bar)
[4]  As a circuit, 45 sec rest between each:
- 3x12 Weighted GH Raise, weighted at women's barbell weight
- 3x10 Reverse Hypers.

Friday:
Rest Day

Saturday:
PM:

[1] For time: Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75#
Time: 11:59  *Average time on Outlaw Way was 12:30.  **The Pistols were so hard!!! Holy Legs!
**Rest 10 mins
[2]  20 Rep squat @ 255lbs
**Rest 5 mins
[3]  As a circuit:
- 3x12 Toes2Bar- rest 60secs *Must be Unbroken
- 3x15 GHD Situps- rest 60secs  *Must be Unbroken

Sunday:
AM:

http://www.crossfitinvictus.com/category/wod/competition/

[1]  Three sets for time of:
5 Muscle-Ups
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes

Set 1: 2:04

Set 2: 2:20

Set 3: 2:17

*My hands were almost tearing on the C2B pullups... I did regular kipping C2B instead of butterfly because of the bar is too slippery, even with the chalk.

**Muscle Ups Unbroken & nonstop burpee boxjumps

[2]  15-Minute Capacity Test
Complete as many rounds and reps as possible in 15 minutes of:
10 Hand-Release Push-Ups
15 Wall Ball Shots 20lb

20 Kettlebell Swings 24kg

Score:  5+19 (9 wallballs).  *Average score on Invictus was 7-8.5 rounds. 

PM:
[1]  For Time:

50 Situps
then
5 Rounds
10 DB Power Snatches, 50lbs, alternating arms (5R, 5L)
10 Handstand Pushups, ABMAT & 45lb plates
50 Double Unders
then
50 Situps
Time: 17:13

April 29 - May 5th

Monday:  Rest Day

Tuesday:
AM:
[1]  2 Mile Run
- Run 1/2 Mile
- 1 Mile of sprint intervals:  8 Rounds of Sprint 100 meters, jog 100 Meters
- Run 1/2 Mile
PM:
[1]  7X1 2-Position Snatch – heaviest possible, rest 60 sec.
- Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.
135, 135, 135, 145, 145, 145, 155(fail), 155(fail), 155(fail)
[2]  As a Circuit:
- 2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
- 2b) 5X5 Tempo HBBS @ 75% – rest 60 sec.
- Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
a. 215
b. 275, 275x3, 245, 245, 245
[3]  3 Rounds not for time, but no rest:
- 5 Skin the cats
- 30 Double Unders

Wednesday:
PM:
[1]  3 Rounds of the following:
- Tire flip down the cement pad (100feet)  3 different tires between 3 people.  Each person will use each tire once.  Each tire is a different weight.
-- 10 Flutterkicks
- Lunge back (100feet)
-- 10 Hollowrocks
- Sprint to tire.
Time:  10:20rx
[2]  EMOM for 14 minutes, complete:
First Min:  Deadlift @315lbs x 3 reps & Burpees x 6 reps  Pace:  16-20 secs
Alt Min: 9 Toes 2 Bar
[3]  5x3 Clean High Pulls @ 225

Thursday:
AM:
[1]  Flight PT - Basketball
PM:
[1]  7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.
185, 195, 195, 205, 205, 205, 215
[2] As a Circuit:
[a]  4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.  275lbs
[b]  4X4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO  205lbs
*Notes: Straps should be used for Clean First Pulls.
[3]  6 rounds for total working time of:
- Row 20 Calories
- 15 Burpees
Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)
Time for each round:  1:50, 1:40, 1:38, 1:40, 1:55, 1:58

Friday:
PM:
[1]  1RM Overhead Squats
175x5, 185x3, 205x1 3sec pause at bottom, 215x1 3sec pause, 225x1 3sec pause, 235x1 3sec pause, 250x1 1sec pause. PR!!! and jerk PR!!!
Previous 1RM - OHS: 225lbs. Jerk: 235lbs.
[2]  For Time: reps of 30-20-10
- Overhead squat (95/63)
- Kettlebell Snatches 54lbs
--do half of KB snatches with one arm then switch. All 15 right then 15 left, then 10 right and 10 left bext round...
Time: 9:36rx. All OHS unbroken!

Saturday:
PM:
[1]  3 Rounds for time:
- 50 Double Unders
- 25 Wallballs 2for1
Time: 8:36mins
*Wallballs 2for1 was so difficult:  after the first 10-15, I was doing 4-6 at a time.
(10 Min Rest)
[2]  20 Rep backsquat:  245lbs
(5 Min Rest)
[3]  2 Reps of 225lb Clean.  No working up, start with 225 on the bar.

Sunday:
PM:
[1]  Main Site CrossFit WOD:  Sunday 130505
Front Squat 10-10-10-10-10 reps
185-205-215-225-235x7
[2]  "Annie"  for time:  50-40-30-20-10
- Double Unders
- Situps
Time:  6:36

April 22 - 28

Monday:
Rest Day

Tuesday:
AM: 
[1] 2mile run:  every 1/4 mile (400M) do 20 pushups or 20 squats (alternating)
So it looks like this in rounds:
4 rounds of:
400M run
20 Pushups
400M run
20 Squats
Planned Cheat Meal - Pancakes (Not worth it... pancakes were not all hyped up as they were)
PM:  BHCF Outlaw.
[1]  7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
95x2, 95x2, 105x2, 115x2, 125x2, 135x1 (failed, was more of a press out), 125x2
[2]  As a Circuit:
@245lbs - 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.
@250lbs(70%) - 5X3 Tempo HBBS @ 75% – rest 60 sec.
[3]  As a Circuit:
- 3x20 Perfect Pushups @ 3sec interval
- 3xME Blocked Gymnastics Kipping Pullups  (15, 15, 17)
[4]  Conditioning:
For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K
Pace:  finish at 10:40.  Burpee: 6 secs; Double Unders 2 secs: 1K 3:50
Time:  11:03.  Row 1K @ 4:12mins
***correction*** time is 10:53. I started 10 seconds in as a count down.

Wednesday:
PM:
4 Rounds
10 Front Squats @ 165lbs (Unbroken!)
15 Toes 2 Bar
50 Double Unders
Time:  9:04rx

Thursday:
AM:  Ultimate Frisbee
PM:  Rest Day

Friday:
AM:  Rest Day
PM:  Ultimate Frisbee

Saturday:
Noon: 
[1]  7x2 High Hang Clean + Jerk - Heaviest Possible - Rest 60 Secs Between sets
165x2, 175x2, 185x2, 195x2, 205x2.
[2]  As a circuit:
- 4x3 Clean First Pull - Heavy - Rest 60 Secs  275-285-285-285
- 4x2  1 1/4 Front Squats - Heavy - Rest 60 Secs  205-225-225-225
[3]  For Time:
2 Muscle Ups
10 C&J @ 135
4 Muscle Ups
8 C&J @ 155
6 Muscle Ups
6 C&J @ 185
8 Muscle Ups
4 C&J @ 205
10 Muscle Ups  - Time @ 18:32
2 C&J @ 225  (10lbs from 1RM:  235lbs)
Time:  20:20rx

Sunday:
AM: http://www.crossfitinvictus.com/wod/april-27-2013-competition/
Workout of the Day
OFF-SEASON
[1]  Three sets for times of:
10 Alternating Pistols (5 each)
50 Double-Unders
6/4 Muscle-Ups
Rest 2 minutes
(1) 1:29, (2) 1:35, (3) 1:40[2]  For time:
Run 200 Meters
135 lb. Thruster x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
Run 400 Meters
135 lb. Thruster x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 800 Meters
135 lb. Thruster x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Time: 15:36rx
[3]  5 min rest then:
- 1x20 HBBS @ 225lbs  (got all 20 UB)
[4] Three sets of:
Glute-Ham Raises x 6 reps @ 3011 (Tempo)
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
PM:
[1]  CF Main Site:  Sunday 130428
Shoulder press 1-1-1-1-1 reps   135, 140, 145, 150, 155, 160(fail), 160(fail)
Push press 3-3-3-3-3 reps   165, 170, 175, 180, 185, 190, 195
Push Jerk 5-5-5-5-5 reps   155, 165, 175, ------------ (hand/wrist hurts.  May have bruised or stretched a tendon in the thumb.)

Ate like crap today (Sunday) even though I did lots of work.  This was a planned cheat meal breakfast and I went overboard.  Never again!

April 15 - 21

Monday:
PM:
[1]  For Time:
1000M Row
75 Flutterkicks (per leg)
50 Wallballs 20lbs
25 Kettlebell Swings 2p
750M Row
50 Flutterkicks
25 Wallballs
500M Row
25 Flutterkicks
250M Row
Time:  20:10
*This was a awesome WOD in regards to exploring pacing on the rower.  Great way to push.*
[2]  Skill:  Paralette Handstand Pushups:  5-4-3-3-3 all practicing kipping.
[3]  Skill:  Handstand Walks:  10 mins

Tuesday:
AM:
[1]  2Mile Run
PM:
[1]  Push Press 2-2-2-2-2-2-2
Do a 5-5-3-3-3-2-2
the 7x2 should be 70% + of your 1RM
155x2, 165x2, 175x2, 185x2, 195x2, 205x1 (2nd failed), 195x2
[2]  Clean Skill/Strength
High Hang Cleans: 3x1x155, 3x1x165
Hang Power Clean + Squat Clean: 2x1x165, 2x1x175, 2x1x185, 1x205
[3]  OutLaw Power Clean + Power Jerk:  3x1@70% (165), 3x1@75% (175), 2x1@80% (185)
60 Secs rest between reps
*This felt really good, fast, and strong. 
[4]  For Time:
Reps of 5-4-3-2-1
185lb Hang Power Cleans
Muscle Ups
38inch Box Jumps
Time: 5:57rx UNBROKEN
[5]  Skill:  Boxjumps
Work up to a 1RM Box Jump (previous PR is 51inches).
Score:  48 inches.  *Very happy with this height after doing all the previous work.

Wednesday:
AM:
[1]  Snatch Skill Work.
Hang Squat Snatches:  8x45, 8x65, 6x95, 3x115
[2]  BHCF WOD.
For Time:
10 Strict Pullups
15 Overhead Squats @ 115lbs
20 Chest to Bar Pullups
25 Front Squats @ 115lbs
30 Pullups
35 Backsquats @ 115lbs
Time:  7:00rx  (Unbroken Squats)
PM: 
WOD from CF Invictus
[1] Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
*Did 115lbs @ 8 reps & 5, 3, 3, 3 wallclimbs
[2] Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps
Time: 8:21rx

Thursday:
AM:
[1]  Hooverball with 10lb Medball
PM:
[1]  Snatch skill.
7x1 2-Position Snatch (high hang[pocket] & hang[above knee]) -- Heaviest possible, rest 60-90 sec.
75lbs - 85lbs - 95lbs - 105lbs - 115lbs - 105lbs - 95lbs
[3] Hang Snatch - 115lbs - 125lbs - 135lbs
[4]  HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
215lbs - 225lbs - 245lbs

Friday:
AM:
[1]  20 min EMOM alternating movements
1st Min:  5 Hang Power Snatches + 5 OHS @ 95lbs for the first 10 mins, 105lbs the 2nd 10 mins
2nd Min:  25 Double Unders
[2]  Muscle Up Skill work.
PM
[1]  Clean & Jerk Practice
C&J:  135x5, 165x3, 185x3, 205x3, 215x2, 225x1, 235 (failed to lock out x2)

Saturday:
AM:  10k Ruck March "Fallen Warrior 10k"
[1]  Made it to about 5.5 miles then had to call it quit and head to the finish line early.
* Two blisters on right foot; feet, hands, and lips felt numb; started having trouble keeping hyrdated during last 1/4 mile; camelback water was warm and felt like puking when I tried to drink; the outside temp was rising quickely; was about 87-91 degrees when I quit at 7:30am.
* Afterwards, it took my body 1.5hours to cool down.  I had red splotches all over from the heat.
* Next two days my hips/IT band felt immobile and needed severe rehab.

Sunday:
PM:
[1]   "A Little Upper Body"
Reps of 21-18-15-12-9
Time:  10:51. 
*I had to skip round of 15 because of some globo gym douche bags overcrowded the CrossFit Sprung to do Kettlebell shrugs and GHD "Crunches"... They kept on trying to still the GHD and reposition the settings.
[2]  1x10x88lbs Kettle Bell Swings.