4/7/15

6 rounds

Hspu amrap 30 sec rest 60

Strict as long as can

See pic

Annie but wb instead sit-ups, wb then DUs 

9:38

Wb were 

18,17,15

20,20

15,15

10,10

10

DUs were ub in 30,20, and 10 sets

3/13/15

15.3

Amrap 14min

7 MU

50 wb

100 DUs

Total: 431

R: 2+60dus

MU: 7,7,4,3

Wb: 18,17,15, 15,15,10,10, all 10s (rest 10s)

DUs: random

3/5/14

4-6 rounds @ 85-90% effort

90sec AD

30sec Wallball

Rest 45sec b/t rounds

6 rounds

215 cals

All wb ub sets of 15

Avg hr 154, peak 175

+

4-6 rounds @ 85-90% effort

90sec AD

30sec Pull-ups

Rest 45sec b/t rounds

6 rounds 

Pull ups 13,15,15,15,15,17

Cals 197

Avg hr 161, peak 175

Monitor HR, keep it 170-183

2/16/14

12 hspu AFAP 

40 DUs

12 ohs 95#

Rest 60 sec

X4

R1: 1:25 all ub

R2: 1:29 all ub

R3: 1:24 all ub

R4: 1:40 all ub except du broke once

Best DUs wod in a while. Pissed I broke.

For time:

60 cal row

40 t2b

50 wallball

40 burpee

Time: 11:12

Harder than Thot. Broke more on ttb and wb than I wanted.

Row slower on purpose 3:01

Ttb 10,10,5,5,3,3,4

Wb 15,7,8,10,10

Burpees 

12/26/14

First Wod since Saturday

5 RFT

500m row

50 DUs

30 wb

Time: 28:00

Largest du was 47. Did wb 30, 30 then 15s. Row was 1:45 then all 1:57-58. I was aerobicly smoked. 

9/17/14

IS Strength

+

A. Hng Power Clean - build to tough triple; rest as needed

225

Pretty ugly

B. TnG Deadlift - build to tough 5; rest as needed

Low end goal was 365, high end was 385.

I hit 400 and may have been able to hit 410. Never done 4+ for reps before. I'm pumped! 

+

7 Rounds for time:

10 Deadlift @ 185#

15 Wallball @ 20# to 10’

Time: 9:36

All ub. Breath breaks between sets.

8/6/14

CS Activation

+

A. Push Jerk x3 + Split Jerk x1 - one set of the complex every 75sec for 6-7 total sets...add 10# every set starting @ 155#

155 up thru 205 with no misses. Felt good. Still on toes and hyperextending too much though.

B. Jerk Grip Overhead Squat @25x4 - 6 x 3; rest 2min (increase load)

65, 85, 85, 105, 105 (ring finger on knurl), 125

Did one rep of 125 and dropped it due to bicep tendon pain. Weight not an issue.

C. Bnk Push Jerk - 5 x 3; rest 2min (hold receiving position 3sec before standing + 3sec OH, NOT TnG)

175

Good stuff. At this weight I felt like I could sit my butt back on the reception better than I have been.

+

30 UB Wallball

8 UB Muscle-ups

Rest to full-recovery

x3-4 by feel

Only got 3 sets in cuz time. This felt GREAT! My wb position feels amazing. MU no prob. All ub.

R1: 1:35

R2: 1:34

R3: 1:30

+

IS Strength

7/18/14 pm

CE seminar til 9am - 7pm

@85% effort

20 UB KB Swings @ 53#

20 UB Wallball, 24#

20 Burpees

20cals airdyne (no counter so rode for 1 min each round)

Rest 3min

x5

R1: 3:35

R2: 3:30

R3: 3:23

R4: 3:25

R5: 3:24

This was what u needed after 8 hours in the chair.

Preston

500m row 1:44
Strict seated behind neck press 3x5
85,105,125(3,2)
Push press 3x3
135,155,175,
3x max rep pull up (3 min rest)
41,30,24

WOD
10 RFT:
100m sprint
20 DUs
10 wb

Time: 14:56