Wednesday- MAP 3/3—>
7 min @ high effort
20 Wall Ball, 20#
75 Double Unders
rest 7 min
7 min @ high effort
15 Push Press, 95#
20 Dead Lifts, 95#
25 Box Jumps, 20"
rest 7 min
7 min @ high effort
15 OHS, 95#
15 Bar-Facing Burpees
15 Toes to Bar
rest 7 min
7 min @ high effort
20 Pull Ups
20 Cal Air Bike 

RESULTS:

3+11
3+4
2+20
3+23

Every thing unbroken except double Unders 

Tuesday- A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 12

P.M.
For time:
15-12-9
Power Clean, 115#
Burpees
*sub 3:00
rest 12 min
+
For time:
30 Thrusters, 95#
Row 500m
*sub 2:45
+
10 min easy bike

RESULTS: 

AM 
Completed row and AD

PM

Katie's had docs appointment. Didn't get out of there till really late then had gender party. Tuesdays have just been really bad last couple weeks with work and all that

Monday- Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
10 Toes to Bar
5 Muscle Ups
10 Box Jumps, 24"
+
5 min AMRAP
2 Unbroken TnG Power Clean to OH, 185#
**Must be unbroken doubles
+
8 min EMOM
1st- 1 Rope Climb + 10’ HS Walk
+
8 min EMOM
3 Tough HSPU’s + 3 Strict CTB Pull Ups + 3 CTB Pull Ups
+
8 min EMOM
1st- 15 OHS, 95#
2nd- 50’ Shuttle Run x 5
+
8 min EMOM
10 Bar-Facing Burpees

RESULTS:

5 min AMRAP - 13 sets 
+
Completed all emoms no problem

Saturday- MAP Incremental + Position/Core work
4 min AMRAP
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
rest 4 min
7 min AMRAP
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
rest 4 min
For time:
Row 400m
20 CTB Pull Ups
25 Shoulder to OH, 95#
20 Box Jump Overs, 30”
25 KB Swings, 70#
+
rest as needed
+
15 min AMRAP
50’ Single Arm OH Carry/arm, 53#
50’ Single Arm Farmer’s Carry/arm, 70#
60 sec Front Plank

RESULTS:
4 min AMRAP - 10 box jumps
7 min AMRAP - 15 KBS
For Time - 6:14
+
5 rounds

W3
Friday- A.M. LP Row + Row Easy P.M. Power Oly/Press CP + CP Tester
A.M.
Row 40 sec ALL OUT, rest 3-4 min x 3
+
Row 90 sec @ 90%
rest 90 sec
x 7

P.M.
A1. Deficit Strict HSPU’s, 5 x 3, rest 30 sec *add as much depth as possible for 3 unbroken
A2. Power Snatch @ 155#, 5 x AMRAP, rest 2 min *No pause on way down at the hip
+
10 Dead Lifts, 315#
9 Muscle Ups
8 Dead Lifts, 315#
7 Muscle Ups
6 Dead Lifts, 315#
5 Muscle Ups
4 Dead Lifts, 315#
3 Muscle Ups
2 Dead Lifts, 315#
1 Muscle Up

RESUTLS:

AM.
Complete

PM.

A1. Complete, 45's + 15's
A2. 6,6,4,6,6
+
6:16

Wednesday- January 21,2014

MAP 3/3—>
4 min @ high effort
10 KB Swings, 70#
50 Double Unders
rest 4 min
4 min @ high effort
7 CTB Pull Ups
14 Wall Ball, 20#
rest 4 min
4 min @ high effort
10 Hang Power Clean, 135#
10 Bar-Facing Burpees
rest 4 min
4 min @ high effort
10 Thrusters, 95#
10 Box Jump Overs, 24"
rest 4 min
4 min @ high effort
5 Bar Muscle Ups
50 Double Unders
rest 4 min
4 min @ high effort
Burpee Ring Muscle Ups  

RESULTS:

3+10
4+7
3+3
3+1
2+5
15

Tuesday- January 21, 2015

A.M. MAP Bike/Row P.M. LE + Easy Bike
A.M.
Row 30 sec @ 1:43/500m
rest 30 sec
Air Bike 30 sec @ 60+ RPM
rest 30 sec
x 11

P.M.
3 sets @ 97%
30 sec Power Snatch, 115#
30 sec Burpees
30 sec Air Bike
rest 7 min b/w sets
+
10 min easy bike

RESULTS: 
I got AM competed but Tuesday ended up being a very hectic day so I couldn't get in the PM.