February 20, 2015 -- WOD #318

A) 5 rounds; 1 minute rest b/w rounds:
- 5 Bulgarian spilt squats/leg (25 lbs/arm)
- 10 lateral walks (25 lbs/arm)
- 30 seconds left lifts

B) 4 rounds; 1 minute rest b/w rounds:
- 15 dips (assisted at setting 8)
- 15 bb curls (60 lbs)
- 25 sit-ups

C) 3 rounds; 1 minute rest b/w rounds:
- 20 pull-downs (25 lbs)
- max pull-ups (3 @ assisted 10)
- 60 seconds med ball twists (10 lbs)

February 18, 2015 -- WOD #317

A) 1RM:
- Front squat: 225 lbs
- Bench press: 215 lbs
- Assisted pull-up: 5 setting

B) 20 minutes on bike (hills, level 5)

February 16, 2015 -- WOD #316

A) Set 1RM:
- Back squat: 275 lbs
- Shoulder press: 145 lbs
- Push press: 185 lbs

B) Annie:
- 50/40/30/20/10 DBU/sit-ups
Time: 11:03 (subbed JRSx2 for DBU)

February 13, 2015 -- WOD #315

A) 15 minute AMRAP:
- 1 hang DB power snatch per arm (35 lbs)
- 1 round of Cindy (5 pull-ups [9 assist], 10 push-ups, 15 squats)
- 2 hang DB power snatches per arm
- 1 round of Cindy
- and so on
Total: 5 rounds + 15 reps

B) Death by 10 meters (rowing)
Total: 17 rounds (1530 meters - stopped due to back pain)

February 11, 2015 -- WOD #314

A) 5 sets:
- 5 close-stance goblet squats + 5 wide-stance goblet squats (max 75 lbs)
- 90 seconds rest

B) 4 rounds:
- 8 Bulgarian split squats per leg (10 lb DBs)
- 15 incline sit-ups
- No rest

February 9, 2015 -- WOD #313

A) 5 sets:
- 5-8 push press (max 110 lbs)
- 30 seconds ab work
- Rest 60 seconds

B) 11 minute AMRAP:
- 10 thrusters (55 lbs)
- 5 burpees
- 200 M row
Total: 4 rounds + 7 reps

February 6, 2015 -- WOD #312

A) 7 minute AMRAP:
- 15 cal row
- 10 burpees
- 5 STO (80 lbs)
Total: 2 rounds, 28 reps/cals

B) For time -- 18/15/12:
- DB snatches (27.5 lbs)
- Box jump overs (16")
Time: 6:58

C) 3 minute row for cal:
Total: 49 calories

February 4, 2015 -- WOD #311

A) 5 sets:
- DB thrusters (37.5 lbs/arm)
- 45 seconds rest

B) 5 rounds (same weight for all -- 20 lb DBs)
- 10 DB press
- 10 DB cleans
- 10 DB lunges

C) 5 rounds:
- 10 box jumps (16")
- 20 jumping jacks

February 2, 2015 -- it's been a long time -- WOD #310

A) 3 rounds:
- 20 goblet squats (25 lbs)
- 20 hanging knee raises

10 minutes rest

B) 4 rounds:
- 10 dips (weight assisted; setting 10)
- 10 calorie row
- 10 DB thrusters (17.5 lbs/arm)

10 minutes rest

C) 5 rounds:
- 10 calorie row
- 10 burpees