5 x 3 Snatch @ 55/75/95/105/105#
5 x 3 OHS @ 105/105/115/115/125#
WOD:
3 rounds
15 Push Press @ 65#
50 DU
15 OHS @ 65#
Time- 7:18
Tuesday, October 30, 2012
Still Sore
Morning Workout:
Still sore from back squats.
500m row
5 x 5 Push Press @ 85/95/105/115/125#
with 250m row between sets
Strict Press 1 @ 100# PR
Evening WOD
3 rounds:
10 Cleans @ 95#
20 Box Jumps
Time- 3:30
4 x 500m Row
500m row @ 1:56/2:11/2:20/2:00
Super sore today from back squats yesterday. Can't get loosened up.
Death By Back Squat
500m row
"Death By Back Squat"
OTM for 20 minutes add 1 rep each minute @ 135#
11 rounds + 8 reps then back down from 6
"Death By Back Squat"
OTM for 20 minutes add 1 rep each minute @ 135#
11 rounds + 8 reps then back down from 6
Sunday, October 21, 2012
"Rankel" PR
1000m row warmup
"Rankel"
20 minute AMRAP
6 DL @ 185#
7 Burpee Pullups
10 KBS @ 35#
200m run (more like 300m)
7 rounds
PR
Previous was 4 rounds + 11 reps on 2/20/12
"Rankel"
20 minute AMRAP
6 DL @ 185#
7 Burpee Pullups
10 KBS @ 35#
200m run (more like 300m)
7 rounds
PR
Previous was 4 rounds + 11 reps on 2/20/12
Thursday, October 18, 2012
Snatch & OH Squat PR's
500m row
5 x 1 Snatch @ 85/95/105/110/115# PR!
5 x 1 OH Squat @ 115/125/135/140/145/150# PR!
(Previous PR 132#)
WOD:
10 minute AMRAP
30 DU
15 Snatch @ 65#
5 rounds + 1 snatch
All DU's unbroken
5 x 1 Snatch @ 85/95/105/110/115# PR!
5 x 1 OH Squat @ 115/125/135/140/145/150# PR!
(Previous PR 132#)
WOD:
10 minute AMRAP
30 DU
15 Snatch @ 65#
5 rounds + 1 snatch
All DU's unbroken
Wednesday, October 17, 2012
Front Squat PR
5 x 1 Cleans @ 85/105/125/145/150#
5 x 1 Front Squat @ 145/165/175/185/195# PR!
WOD
10-9-8-7-6-5-4-3-2-1
DB Evils @ 25#
1-2-3-4-5-6-7-8-9-10
Pullups (UB)
Time- 13:52
5 x 1 Front Squat @ 145/165/175/185/195# PR!
WOD
10-9-8-7-6-5-4-3-2-1
DB Evils @ 25#
1-2-3-4-5-6-7-8-9-10
Pullups (UB)
Time- 13:52
WOD with Courtney
5 x 5 Strict Pullup
5 x 1 DL @ 225/245/255/265/265# PR
21-15-9
DL @ 185#
400m run
Time- 7:52
Finisher:
Tabata Double Unders
5 x 1 DL @ 225/245/255/
21-15-9
DL @ 185#
400m run
Time- 7:52
Finisher:
Tabata Double Unders
Clean & Jerk PR
500m row
C&J 2-2-1-1-1 @ 135/135/140/145/150/155#
PR
Back Squat 2 OTM for 10 min @ 155#
3 rounds
500m row
75 DU (1st 2 rounds UB)
Time- 11:37
C&J 2-2-1-1-1 @ 135/135/140/145/150/
PR
Back Squat 2 OTM for 10 min @ 155#
3 rounds
500m row
75 DU (1st 2 rounds UB)
Time- 11:37
Tuesday, October 9, 2012
WOD with Jeff @ WSU
500m row
5 rounds:
5 Push Jerk @ 88#
10 Burpee Box Jump
15 KBS 14kg
10:07
Dougger 11:21
WOD with Courtney
6am with Courtney
5 x 3 Back Squat @ 135/185/185/205/205#
12 minute AMRAP
5 HSPU
10 T2B
50 DU
5 rounds
The Bear Complex
12 minute AMRAP
UB sets of:
5 DL
5 HPC
5 PP
5 Back Squat @ 95#
400m run
5 burpee penalty if broken set.
5 rounds+ complex
FGB Stylies
500m row
5 x 5 Clean @ 85/105/115/125/135#
3 rounds of 1 minute each
Row for calories 13/14/16
Thruster @ 35# 22/23/23
KB SDHP 25/30/29
Situp 26/30/29
7-7-7
500m row
Snatch 5 @ 85#, 5 @ 90#, 5 @ 95#, 3 @ 100#, 3 @ 105#
WOD
7 rounds
7 DL @ 185#
7 Burpees
Time 7:09
Snatch 5 @ 85#, 5 @ 90#, 5 @ 95#, 3 @ 100#, 3 @ 105#
WOD
7 rounds
7 DL @ 185#
7 Burpees
Time 7:09
First WOD @ CFLC!
Peter and I broke in the new gym on Sunday night with a "Grace" off!
Grace Rx'd 3:37
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