Monday, 01.20.14

Rest

Friday, 01.17.14

OHS

85x5

105x5

125x3

(5)130x3

(7) 115x4

(9)105x9

Chin-Up

BWTx5

5x4

12.5x3

17.5x2

22.5x1

(5)10x4

(7)5x4

(9)2.5x5

WOD:

10 min AMRAP

8 toes to bar

8 HSPU

8 barbell reverse lunges @85#

Score: 3 rounds

Did my first set of 8 HSPUs unbroken!

Thursday, 01.16.14

Power Clean

85x5

105x5

135x3

(3)125x3

(3)125x3

(3)125x3

Shoulder Press

45x5

55x5

65x5

75x4

70x6

60x9

Ran 1.5 miles

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

Monday, 01.13.14

Snatch

75x5

85x5

90x3

95x3

95x3

95

Was having trouble with this lift today. I kept landing forward and dropping into a full snatch. Could be my new shoes. Dropped the weight down and did 3 sets at 85. 

Bench

55x5

75x5

95x3

(5)100x3

(7) 80x7

(9) 65x9

WOD 

5 min of:

1 wall ball, 1 burpee box jump

2 wall ball, 2 burpee box jump, increase by one each time. 

Got up to 6, 20# wall ball to 10'

Saturday, 01.11.14

Back Squat

85

125

165

180

160

135

Pull up

Pull up

0x3

5x4

7.5x3

12.5x2

17.5x0

5x4

2.5x4

BWTx5

Hip Thrusts

35x6

Friday, January 10, 2014

Deadlift

85x5  

125x5

175x3

(5)180x5

(7)160x7

(9)135x9

Ring Dips

BWTx5

10x4

15x3

20x2

25x1

(5)12.5x4

(7)10x4

(9)7.5x4

WOD

EMOM

2 each arm KB snatch @35#

Max double unders

Score: 402