Prowler

WOD (2 rounds):
Team Workout-Class Split in Half

One team on push/pull on the prowler:
Each member on the team must complete
2- round trip prowler push (50 lbs)
2- 1 parking lot prowler pull (1-up & 1-down hill). (47 lbs)

Opposite team in gym
Each member completes as many rounds of: (til work on the prowler complete):

• 5- man-eaters (35 lbs)
• 10- knees to elbows

Then the teams switch.

Back in the gym

After a very busy two weeks I finally made it back to the gym.

WOD:

• 15 cleans
• 15 double burpees
• 400m run
• 12 cleans
• 12 double burpees
• 400m run
• 9 cleans
• 9 double burpees

Didn't note my time. I was just glad to survive. 

Heading to Squaw Valley for Snowboarding!

Squeezed in a WOD before heading up to do some snowboarding.

I can't remember all the stuff we did, it was a lot. Finished in 35:11.

Snatch balance

WOD (5-5-3-3-1-1-1):

• overhead squats
• snatch balance
• overhead squats

Go up in weight each set. My final weight was 155 lbs.

WOD 2 (9 minutes):

• KBS
• burpees

Do the above two movements ladder style. 1 kbs + 1 burpee. 2 kbs + 2 burpees etc. At the end of 9 minutes I completed 10 rounds and 11 kettle bell swings.

Strenght day

WOD: 3x5 back squats - 260 lbs
260 felt good this time. Going up in weight on the next back squat day.

WOD: 3x5 press (120 lbs)

WOD 2:
800m run then 3 rounds of:

• 3 front squats
• 1 split jerk

200m run and 2 rounds of:

• 3 front squats
• 1 split jerk

200m run and 1 round of:

• 3 front squats
• 1 split jerk

End with a 400m run.

My time was 11:17.

21

WOD:

• 50 double unders
• 10 dead lifts (205 lbs)
• 21 ring dips
• rest 3 mins
• 50 double unders
• 10 dead lifts
• 21 pull ups
• rest 3 minuts
• 50 double unders
• 10 dead lifts
• 21 burpees