020211
SWOD: OHS 5x5: 95-135-155-185-185
WOD: 30 HSPU-40 Pull Ups-50 KBS-60 AbMats Sit Ups-70 Burpees
PWOD: 1-Mile Run
02012012
WOD:
- 25 DU
- 15 FS
- 25 WB
- 15 DL
- 25 K2E
- 15 PC
- 25 Air Squats
- 15 S2OH
- 25 Burpees
- 25 DU
- With 135# time 8:05
Cool Down: 1 mile run 2 mins after
Skill: 2 Rds: 3 MU-12 HRPU-18 ABMAT SU
11062011
Globo Gym:
- Close Grip Bench: 135x8, 155x8, 185x8, 205x8
- Single Arm DB Snatch 10 per arm: 35#,45#,55#,65#,75#
- Incline Sit Ups
- Weighted Crunch
- Seated Row for corrective exercise
11052011
O-Lift: Clean & Jerk 175 3+3x3 200 2+2x2 225 1+1x1 250 1+1x1
Clean Pull: 4x5 225# (Re-agravated my soleus injury :( )
Switched the program up to: Seated Military Press: 65x10, 85x10, 105x10, 125x10, 135x3, 135x3, 135x3
Back Ex: 5x10 65#
GHD SU: 3x20
11042011
SWOD: Get to a heavy PC in 12 mins: Worked with 3 partners we got to 255 easily and ran out of time before hitting 275.
WOD: 4 individually timed rounds w/3min rest of: 250m Row-9x155# PC & 9 Pull Ups: Goal was to hit all UB. Cez made us hit a fourth round. All PC UB for me 3 of the 5 Pull Ups UB. I need to get my BW stuff back.
10312011
SWOD: Hang Snatch Work: Hit sets of 3 for speed: 95-115-135-145-Last set go for max reps without breaking form 155x9 (Hand grip gave out.)
WOD: CF Games 2009 Final Chipper:
- 15 155lb Squat Clean
- 30 T2B
- 30 Games Standard BJ 24”
- 15 Muscle Ups
- 30 PP
- 30 Double Unders
- 15 Thrusters
- 30 Burpees
- 300Ft OH walking Lunges 45#
10262011
WOD: Elizabeth: 21-15-9 135 Clean & Ring Dips: 3:21
I should have gone UB and sub 3.
