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

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.