Tuesday, 02.18.14

Front Squat

85x5

105x5

125x5

145x5

155x3

160x1

140x4

125x9

Chin Up

0x5

5x4

15x0

0x4

0x3

0x3

0x3

0x3 

5 Round for Time 

9 Ring Rows

12 Toes to Bar

15 Box Jumps

Score 17:41

Monday, 02.10.14

Front Squat

85x5

105x5

125x3

(5)155x3

(7) 135x7

(9)120x9

Stay at 155 for top set, go to 140, 125 for the rest 

Ring rows

6x5@BWT. Was supposed to do chin ups, but couldn't because of elbow. Did BWT ring rows to rest elbow 

Tuesday, 02.04.14

Warm up

3 sets

10 KB swings 35#

10 push up

10GHD strict sit ups

10 band pull aparts

Front Squat

105x5

125x5

145x3

155x3 (tied my 3RM)

135x5

115x9

Next time stay at 155, 135, increase last set to 120

Ring Rows

2.5 x 5

2.5x5

2.5x5

2.5x5

2.5x5

2.5x5

Got them all! Next time increase to 5#

WOD 

5 Rounds:

12 reverse barbell lunges @50% of thruster 1RM - 70#

12 ring dips

50 yd shuttle run (25 to cone and back)

Score: 16:57 

Tuesday, 01.14.14

Front Squat

85x5

125x5

135x3

145x5

125x7

105x9

Ring rows

2.5#

3,3,3,3,2,2

WOD

Open 11.1

10 min AMRAP

30 double unders

15 power snatch @55#

5 rounds plus 1 double under

Thursday, January 2, 2014

Front Squat

85x5

125x5

135x3

(5) 145x2 

I strained my right quad yesterday and I could feel it so I decided to stop and let it rest 

Ring Row

@2.5#

5, 4,4,4,4,4

Sunday, December 22, 2013

Front Squat

85x5

105x5

125x3

140x5

120x7

100x9

Ring Rows

5,5,5,5,5,5

EMOM (12 Min)

Odd

5 burpees

Jump over bar 

3 Clean 90#

Even

5 burpee

10 KB swing, Russian 53#

Thursday, December 12, 2013

Front Squat

85x5

105x5

125x2

(5)135x5

(7)115x7

(9)95x9

Ring Row

4, 4, 4, 4, 5, 5

WOD

21-15-9

KB Thruster (R) 26#

KB Thruster (L) 26#

Chin up 

SCORE: 9:47

Monday, December 2, 2014

Front Squat

65x5

85x5

105x3

(5)115x5

(3)131x3

(1+)146x4

Ring Rows

2,2,3,3,3

WOD:  As many rounds as possible in 15 minutes:

- 5 Push Ups
- 7 Push Press @ 65% of body weight
- 9 Knees to Elbows

Score: 5 rounds +6 K2E @85#