WOD – 3-8-17

5 rounds for time
Min 1: Max cal row
Min 2: Max power snatch 95
Min 3: Max ski erg cals
Min 4: Rest

got 12 snatches each round and 10 cals each round of both row and ski

3 rounds of max reps bench press @ #135 and then 30 second hold in bottom of snatch

4 rounds of
5 TTB
8 back extensions

WOD – 2-7-17

Snatch work
3×1 @ 75% #115
2×1 @ 80% #120
1×3 @ 85% #130

snatch pull 3×3 @ 90% #140

——————-
E3MOM
Min 1: row 10 cals
Min 2: 5 ground to overhead with #135
Min 3: :30 sec plank hold

——————-
7 rounds for time

6 front squats
9 push press
row 15 cals

17:04

WOD – 1-19-17

Bent over rows 3r x 5s 205
Lateral dumbell/kettlebell raises 10r x 4s #25
Bentover dumbell/kettlebell raises 10r x 4s #20
Bamboo Kettlebell presses* 10r x 4s #35 2 sets to the front, 2 sets to the back
Kettlebell Turkish Get Ups 2r x 2s #53 2 set each arm, hold in sitting position w legs out front, sitting up straight :30 each arm
Assault bike – Max Cals/:30, rest :30 x 12 – Score is number of cals 96cals…then 100 @ 10:00 mark