1-21-18

2. Strength
Find a 1RM Push Jerk

225,

3. WOD
3 Rounds:
10 Power Snatch 145lbs
15 Muscle Ups

Time: 17:50
Snatch all quick singles.
Mu all 5s through 35. Last 10 were 3-3-2-1-1
First round 4:20
Second round at 10:35
Finished 3rd snatches at 14:00

4. Interval
In 3:00 Complete
30 Wallballs 20/14lbs
10 Ring Dips
Rest the remainder

In 3:00 Complete
32 Wallballs
12 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14 Ring Dips
Rest the remainder

Etc…continue until failure

Total: 13 dips into 40 set. 6 reps worse than last time but last time I didn't do push jerk Max and a WOD beforehand. So I'm pretty confident that I'd beat last time if I was rested.

1-19-18

WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs

R: 6+3 cleans
7 rep improvement vs 12/8/17. Massive improvement in terms of how I felt in the workout compared to last time. I felt great today.
Only broke dus 2x. T2b ub til 5 round as 7-3, 5-5, singles.

For time:
1200m each
Ski Erg
Bike
Row

Total: 11:28, 34sec faster than 12/8/17.
Ski erg 4:45
Bike 1:57
Row 4:35

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