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

Friday, December 27, 2013

Deadlift

85x5  

125x5

165x3

(5)175x5

(7)155x7

(9)130x9

Used the "Slingshot" for my first 2 warm up sets

Ring Dips

BWTx5

5x4

10x3

15x2

20x1

(5)10x5

(7)7.5x4

(9)5x6

Friday, December 20, 2013

55x5

65x5

75x3

85x2

(3)88x3

(3)88x3

(3)88x3

Bench

45x5

65x5

75x3

(5)95x5

(7)78x7

(9)63x9

Wednesday, December 25, 2013

Rest

Thursday, December 26, 2013

Overhead Squat

65x5

85x5

105x3

(5)125x5

(7) 105x7

(9)95x9

Chin-Up

BWTx4

5x4

10x3

15x2

20x0

(5)7.5x3

(7)5x3

(9)2.5x4

3 rounds for time:

95#

4 shoulder to overhead

9 deadlift

7 front squat

400m Run

Score: 10:49