Tuesday, October 29, 2013

190 lb bench recently

Saturday, October 12, 2013

WOD:

50-40-30-20-10

V-Ups
DU

12 min

Then...

20 Min AMRAP of either:

"Cindy"

5 pullups
10 pushups
15 squats

17 rd's + 1
Strength: deadlift
1x5@50%, 1x3@60%, 1x2@70%, 1x1@75%, 1xamrap@80%

315 for 75%
325x5 for 80%


9 min: 3 way planks x 1 min each way

(50% on the ground.)

WOD: 5 rds. for time

9 power cleans @ 155/105
6 push jerks @ 155/105
6 front rack lunges @ 155/105

(Scaled to 115)
16 minutes

Wednesday, October 9, 2013

Strength: Push Press
1x5@50%, 1x3@60%, 1x2@70%, 1x1@75%, 1xAMAP@80%

115x3,115x3

Thrusters: 20 min.
3 x MEUB set of Thrusters @ 115/80 
-rest 5 minutes between sets

80x15, 95x15, 95x4

WOD: 5 rds. for time

15 KB swings @ 53/35
30 DU

9:58 RX 

Tuesday, October 8, 2013

Chest Flys with Bands

Monday, October 7, 2013

Complex: 15 min.

1 Snatch Deadlift
1 Snatch High Pull
1 Squat Snatch
1 Snatch Balance

(135lb)

Back Squat:
255x3, 255x2

EMOM: 14 min

1 x MU (even) (Modified into 5 3 kipping pullups and 3 ring dips)
5 x HSPU (odd) (Modified into sissy box assisted hspu)

WOD: 7 min AMRAP

-burpees

79 burpees

Kept going to 100 burpees and hit it in 9:10  Last time I did it I got 12 minutes. Shaved 3 minutes off my time. -^.^-

Saturday, October 5, 2013

205 Clean and Jerk
With sore shoulders and non-oly footwear too.
I should probably try 225 next week since 205 wasn't terribly hard.