"Randy" PR

1000m row

"Randy"

75 Power Snatches @ 55#

Time- 4:55 PR

"The Chief"

5 x 5 Squat Clean @ 85/85/95/105/115#

5 x 5 Front Squat @ 115/125/135/145/155#

WOD

"The Chief"

5 rounds of 3 minute AMRAPs with 1 minute rest

3 Cleans @ 95#

6 Pushups

9 Squats

4/4/4/4/5

Destrominating

1000m row

5 x 5 Back Squat @ 135/175/185/195/205#  5 RM PR!

5 x 5 Jerk @ 85/105/125/125/135#

WOD

20 Minute AMRAP

5 pullup 

10 Jerks @ 65#

15 Squats

16 rounds + 7 jerks

Long Run

Long run around both lakes.  7.04 miles @ 8:30 pace
Time- 60 minutes
Average HR 165, peak HR 224, min. HR 65

Back Squat & Split Jerk PR!

500m row warmup

5 x 1 Back Squat @ 185/205/215/225/235/245/255#
                                                                    PR!
Previous PR was 226 on 4/23/12

5 x 1 Split Jerk @ 105/125/145/155/160/160#  PR!

Previous PR was 147 on 9/28/12

WOD

21-15-9
Pistols (first time unassisted)
HSPU

Time 5:54

30 Minute Row

30 minute row
6300 meters (2:22 ave. 500m)

Snatch PR!

5 x 1 Snatch @ 85/95/105/115/120/125#
                                                 PR!

5 x 1 OHS @ 125/135/140/145/145#

WOD:

10-9-8-7-6-5-4-3-2-1
Pullup
DB Snatch @ 35#

Time- 6:21

Finisher

3 x 500m row with 1 minute rest

Bottom To Bottom Tabata Squats

Bottom to Bottom Tabata Squats 11 reps

WOD
10 minute AMRAP
10 Box Jump
15 OH Lunge with 25# plate
20 Pushups

5 rounds + 6 pushups

Finisher:

Bottom to Bottom Tabata Squats  10 reps

2 k row  8:42.7

Rest Day Row

10 x 500m row with 2 minutes rest

2:16/ 2:07/ 2:??/ 2:05/ 2:06/ 2:09/ 2:09/ 2:12/ 2:09/ 2:20

Big Lake Run

5.5 mile run around the big lake.

Legs on Fire

10 x 30 sec row with equal recovery

WOD

4 rounds
300m run
50 squats

Time- 9:39

Franulation

5 x 3 DL @ 135/185/235/235/235#

5 x 3 Skin the Cat

WOD

1000m row (4:15)

3 rounds of:
15 thruster @ 65#
15 pullup

1000m row (4:19)

Time- 19:38 (had to wait for rower)

Finisher: Max Effort Back Squat @ 95#
Stopped at 50 reps