January 29, 2014 -- WOD #286

A) Work on clean and jerk and snatch for 20 minutes.

B) 4 rounds for time:
- 10 goblet squats (55 lbs)
- 5 tall box jumps (28")
- 10 cal row
Time: 6:58

January 27, 2014 -- WOD #285

A) E2MOM for 10 minutes:
- 8 goblet squats (55 lb KB)

B) 4 rounds for time:
- 50 JRS (I did 100 first round but took too long)
- 25 sit-ups
- 10 burpees
Time: 13:32

January 25, 2014 -- WOD #284

A) Work on snatch balances (4 rep sets) for 15-20 minutes; rest as needed.
- 6 sets (max 75 lbs)

B) 10 minutes (ended up with 3 sets); rest as needed:
- 3 high box jumps (max 34")
- 3 slam balls (20 lbs)

C) Rowing intervals -- did 5 minutes/1,316 meters total

January 22, 2014 -- WOD #283

A) 4 rounds; 2 minutes of rest between each round:
- 8 banded good mornings (blue band)
- 20 med ball twists (10 lb ball)
- 10 supermans

B) 3 rounds; 2 minutes rest between each round:
- 10 half kneel DB press (max 25 lbs per arm)
- 10 DB step-ups (25 lbs per arm)

C) 3 rounds; rest as needed between each round:
- 10-20 hand release push-ups (I did 20/15/10)
- 10-20 band pulls (thin red band -- 20/15/10)

January 20, 2014 -- WOD #282

A) 10-minute EMOM:
- DB GTO (both hands) (30 lbs each arm)

B) 3 rounds, 3 minutes, 3 minutes rest between rounds:
- 7 KBS (45 lbs)
- 14 sit-ups
- 7 wall balls (14 lbs)
Total: 6 rounds + 12 reps

January 18, 2014 -- WOD #281

A) 5 sets of 5 back squats (max 165 lbs); rest 2-3 minutes between sets

B) 3 sets of 10 bulgarian split squats per leg (max 10 lbs); rest 90 seconds between sets

C) 8 minutes (w/Jen K.) -- P1 does 20 KBS (35 lbs) and bear crawl while P2 rests (and vice versa)
Total: 7 rounds + 3 KBS (I did four complete rounds)

January 16, 2014 -- WOD #280: I'm back again!

Taking it easy . . .

A) 4 sets -- rest 2 minutes between sets:
- 15 banded good mornings (red band)
- 15 reversed ab mat sit-ups

B) 7 minute AMRAP -- power snatch (45 lbs)/box jump over (20") ladder (1-5, 2-5, 3-5, etc.)
Total: 8 rounds + 2 reps