Wednesday, 11.14.12

Deadlift

35x5

125x4

175x3

185x2

205x1

185x5

Pull-Up

Negatives:

Body Weight x 5

5#x4

10x3

20x2

30x1

Strict Pull-up

3 sets of 5 using black and red bands

Did my first strict pull-up!!!!! PR!!!!

WOD

21-18-15-12-9-6-3 reps for time of:

Sumo Deadlift High Pull @65#

Lateral jumps over 15" obstacle

Time: 8:20

Monday, 11.12.12

Back Squat

45x5

95x4

135x3

170x2

200x0

165x2, 5, 3, 5

Shoulder Press

35x5

55x4

60x3

68x2

77x0

68x4,3

67x3, 4, 1

WOD

Max reps of wall balls in following intervals with equal rest in between sets:

30 sec/30 sec rest

1:00/1:00 rest

1:30/1:30 rest

2:00/2:00 rest

14# ball to 10' target

Score: 88 reps

Friday, 11.09.12

Power Snatch

35x5

45x4

55x3

65x2

75x1

85x1

70x3,3,3,3,3

Chin-Ups

Negatives:

Body Weight x 5

5lbsx4

10x3

15x2

25x1

Strict Chin-ups using red & black band

5, 4, 1, 3, 2

WOD

On the minute for 10:00 at 50% of power snatch 1 RM

3 snatch pulls

3 power snatch

3 snatch push press

Wednesday, 11.07.12

10-9-8-7-6-5-4-3-2-1

Pistols

Burpees

Hollow Rocks

Time: 11:31

Tuesday, 11.06.12

Power Clean

35x5

85x4

105x3

115x2

137x1

115x3,2,1,2,1,2,1,3

Monday, 11.05.12

Front Squat
35x5
65x4
85x3
1103
140x1
120x5,5,5

Bench Press
45x1
55x2
65x3
75x2
90x1
70x5,5,5

Thursday, 11.01.12

Back Squat
45x5
95x4
115x3
165x2
195x1
165x5,4,5,1