1-16-18

Build to 5rm back squat
Hit 255, did 2 at 275. I hit 285 last week. I'm a lot stronger at noon.

20min row z1
4650m
2:09.6 pace
285 cals

1-13-18

War of the WODS

5 wods

Good day

1-12-18

Testing wods for war of the Wods comp tomorrow.

1-9-18

Back squat
5 reps at 90% 5RM
255

14min amrap
18 Cal row
12 slamball 30#
6 box jump 30"

R: 127 cals. 1 calorie into the 8th round. All ub.

1-7-18

3. WOD
For Time:
50 Wallballs 30/20lbs
150 Double Unders
20 Bar Muscle Ups
150 Double Unders
50 Wallballs

Time: 17:17

First wb were ub. Bmu 8-6-6. Second wb were 10s. Dus killed me, broke

1-5-18

2. Strength 
Find a new 5RM Back Squat

285

3. Interval 
3 Rounds:
30 Push Ups
10 Deadlift 315/225lbs
30 Chest to Bar
10 Deadlift
Rest 3:00

R1: 3:51
30, 10, 10-10-5-5, 2-2-3-3

R2: 5:40
15-10-5, 5-5, 7-5-5-5-3-2-1-1-1, 4-3-3

R3: 6:14
15-8-4-3, 5-5, 8-7-5-5-5, 4-3-3

All DL were 275.

1-4-18

OLY 
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.

135, 135, then all 155.

Was supposed to hit 175. I put it on for the 5th set but it felt too heavy for 6am. I could've done it at noon.

1 round
2min amrap
Wb 25#
1min rest
90sec t2b
1 min rest
1min lateral bar over burpees
1min rest

46, 31, 20