March 29, 2014 -- WOD #302

A) 5 sets; 2-3 minutes rest between sets:
- 8-10 close grip bench presses (max 165 lbs -- 6 reps)
- 8-10 strict pull-ups (thick green band -- next time use lighter band since I was able to easily complete all reps)
- 1 minute plank

B) Partner WOD (w/o partner -- I just built in rest as if I had a partner). 5 rounds for time:
- 400 M row (P1 rows 200 M while P2 rests and vice versa)
- 15 goblet squats (45 lbs) (partners work at same time)
Time: I dunno, probably around 10:30

March 25, 2014 -- WOD #301

A) 5 rounds, 1 minute rest between rounds:
- 8-10 half kneel DB press (max 45 lbs)
- 20-30 second side planks (both sides)
- 10 band pulls (thin black band)

B) For time:
- 30 jumping pull-ups
- 10 DB thrusters (30 lbs)
- 30 sit-ups
- 10 DB thrusters
- 30 walking lunges (per leg)
- 10 DB thrusters
- 30 sit-ups
- 10 DB thrusters
- 30 jumping pull-ups
Time: 9:48

March 22, 2014 -- WOD #300

"Around the World" partner WOD w/KP. 3 rounds, one minute at each station, one minute rest between rounds:

- Goblet squats, alternating each rep w/partner (50 lbs)

- DB snatches, do 4 while partner holds weight (50 lbs)

- Partner Carlas (14/20 lbs)

- Box jumps, alternating each rep w/partner (24")

- Plank hold jump-over burpees, one partner holds plank position while the other does two burpee jump overs.

Total: didn't count

March 18, 2014 -- WOD #299

A) 12-minute EMOM:
- Odd minutes: 30 seconds walking lunges
- Even minutes: 30 seconds pull-ups/chin-ups (green band)

3 minutes rest

B) 12-minute EMOM:
- Odd minutes: 30 seconds sit-ups
- Even minutes: 30 seconds box jumps

3 minutes rest

C) 12-minute EMOM:
- Odd minutes: 30 seconds JRS
- Even minutes: 30 seconds DB thrusters (25 lbs/arm)

March 13, 2014 -- WOD #298

A) 10-minute EMOM:
- 1 power snatch and 1 snatch (75 lbs)

B) 10-minute EMOM:
- 1 power clean and 1 clean (125 lbs)

C) 10 rounds for time:
- 15 HRPU
- 150 M row
Time: 14:33

March 11, 2014 -- WOD #297

A) 4 sets; 2 minutes rest between sets:
- 10 banded good mornings (thick blue band)
- 8 DB lateral lunges per leg (32 lb KB)

B) 8 rounds of Tabata mash-up:
- Burpees
- Plank
- Slamballs (20 lbs)

March 8, 2014 -- WOD #296

A) 15 minute AMRAP:
- 6 goblet squats (70 lbs)
- 7 burpee box jumps (24" box)
- 200 M row
Total: 6 rounds

B) Didn't do it because my wrist and back hurt, but mostly because my wrist hurt. Dammit.

March 5, 2014 -- WOD #295

A) 5 rounds; 1-2 minutes rest between rounds:
- 8 push press (max 115 lbs)
- 8 chin-ups (green band)

B) 5 rounds; 1-2 minutes rest between rounds:
- 10 alternating DB shoulder presses (max 45 lbs)
- 10 ring rows

C) For time:
- 10-6-2-6-10 thrusters (65 lbs); 60 JRS between each round of thrusters
Time: 5:41