Tuesday, December 10, 2013

Power Snatch 

55x5

65x5

75x3

(3)85x3

(3)85x3

(3)85x3

Bench Press

45x5

65x5

75x5

(5)90x5

(7)75x7

(9)60x9

WOD: Helen

3 Rounds of:

400m Run

21 KB swings @35#

12 pull ups

SCORE: 11:24 PR!

Monday, December 9, 2013

WOD: AMRAP in 12:00

12 walking lunges with 25# plate 

12 plyo push-ups

25 double unders

SCORE: 6 rounds +6 plyo push ups

Sunday, December 8, 2013

Back Squat

85x5

105x5

125x3

(5) 175x3

(7) 150x7

(9) 125x9

Pull up

0x5

2.5x3

7.5x1

10x2

12.5x1

(5) 5x3

(7) 2.5x3

(9) 0x4

Friday, December 6, 2013

Deadlift

85x5

105x5

125x3

(5) 146x5

(3) 165x3

(1+) 184x4

Elizabeth 17:44 :(

Sunday, December 1, 2014

Run

4.76 Miles

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#

Thursday, December 5, 2014

OHS

65x5

85x5

105x3

109x5

124x3

138x1

Chin up

BWTx5

7.5x 3, 2, 3, 2

Max: 5

WOD

3 Rounds for reps:

1:00 max air squats

1:00 max KB clean and press @35#

1:00 max burpees

1:00 Rest

Score: 180 reps (65, 57, 58)