1/14/14 PM

A. OHS - build to 1RM out of Rack

100,121,131,143,154,167,187FX3 Brandon. 

Climbed back from 100,121,131,143,154,167,173,187F

C. 4 rds

500 m Row

40 Double Unders

20 Cal Airdyne

10 Russian KB (70)

5 Burpee Muscle ups

rest 5 minutes between

6:23,6:33,6:49,7:00,

Holding a 205 on the rower got difficult. AB hard. Muscles ups very hard. 

All together a fantastic sucktastic day. 

12/23/13 Monday

Back squat 3x3 75% 3x3 80%

185x3,200x3

4 rounds resting 4 min in btw 

400m row

30 du 

20 db thrusters 

10 chest to bar 

3:23,3:40,?,3:31

Shoulders and grip were really bad come 3rd and 4th round 

Amrap 12 

3 burpee muscle ups 

4 hspu 

5 cal ad 

5 rounds plus 3

Started to fail on dips, got through buy lots of lipping and getting stuck in middle, hspu were hard. 

1/15/13 Tuesday

Push press 5x2
Chest 2 bar chin up

93,103,113,123 ran out of time
4,4,4,4

WOD
1k row
25 hspu
50 Ghd
100 du
500m row
14:46 RX
15 hspu in row pr!

3 rounds
400m run
20 slam ball 30
12 t2b

Monday 11/19/12

First day back in a month

Complex- 2 cleans 2 front squats 2 jerk- 125,135,140

Back squat x4- 155,175,185

2 min DU test x2- 149,123

EMOM with 30 sec rest on rower