Wednesday, December 18, 2013

Rest

Friday, January 3, 2014

10 Rounds for time:

8 wall ball 14# 

6 Burpees

4 box jumps

Score:

12:48

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

Wednesday, January 1, 2014

20 min AMRAP

1 shoulder to over head

1 round of Cindy 

(5 pull ups, 10 push ups, 15 squats)

2 shoulder to overhead

1 round of Cindy

3 shoulder to overhead, etc. increase by one each round

Score: 7 rounds, +8 push ups

Monday, December 30, 2013

Rest

Sunday, December 29, 2013

Back Squat

85x5

125x5

155x5

(5)180x5

(7)160 x7

(9)135x9

Pull up

0x3

5x4

7.5x3

12.5x2

17.5x0

5x4

2.5x4

BWTx5

Hip Thrusts

35x6

65x6

85x6

105x6

Alternated with 

10 Hollow Rocks 

Saturday, December 28, 2013

Capoot Fitness Challenge

WOD 1

11 min AMRAP

11 Chest to Bar Pull up

17 Box Jump 20"/24"

11 Snatch 95/135

WOD 2

10 min time cap

96 Wall Ball 20# 9 ft/ 30# 10 ft

63 GHD 14#/20#

39 weighted lunge w/axel bar 105#

WOD 3

19 Minutes

95#/135#

4 Shoulder to Overhead 

9 Deadlifts

7 Front Squats

While partner rows 500m