125x5
155x5
185x3
195x5 PR
180x7
155x9
Pull up
0x5
7.5x4
12.5x3
17.5x1
25x0
BWT Max Pull up=Evil Wheels
8
6
5
Sprints
9:00 Dice
1-20
2-30
3-40
4- 20 out and back
5 - 30 "
6 - 40 "
Sunday, March 2, 2014
Wednesday, 2.12.14
WOD
CrossFit Open 12.5/11.6
Complete as many reps possible in 7 minutes:
3 Thrusters 65#
3 Chest to Bar Pull Ups
6 Thrusters
6 C2B
9 Thrusters
9 C2B
Etc
Score: 54
Thrusters felt slow and heavy and I struggled with the C2B. However, I beat my last score of 33 back in March, 2012.
Monday, 02.10.14
Front Squat
85x5
105x5
125x3
(5)155x3
(7) 135x7
(9)120x9
Stay at 155 for top set, go to 140, 125 for the rest
Ring rows
6x5@BWT. Was supposed to do chin ups, but couldn't because of elbow. Did BWT ring rows to rest elbow
Wednesday, 02.05.14
AMRAP 15 Minutes:
100 Double Unders
50 Wall Balls
25 Muscle Ups (sub Chest to Bar pull ups)
Score: 1 round +15 wall balls
Tuesday, 02.04.14
Warm up
3 sets
10 KB swings 35#
10 push up
10GHD strict sit ups
10 band pull aparts
Front Squat
105x5
125x5
145x3
155x3 (tied my 3RM)
135x5
115x9
Next time stay at 155, 135, increase last set to 120
Ring Rows
2.5 x 5
2.5x5
2.5x5
2.5x5
2.5x5
2.5x5
Got them all! Next time increase to 5#
WOD
5 Rounds:
12 reverse barbell lunges @50% of thruster 1RM - 70#
12 ring dips
50 yd shuttle run (25 to cone and back)
Score: 16:57
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