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. 

10/8/13 Tuesday

5RM hang power clean 

160,165x5 170x1 

1RM push press

100.121,135,140,147f,147PR

WOD 5 rounds

250row

7 ohs (93)

14 Ghd

-13:23

EMOM 20 

Hs walks 

10 pistols 

Took 3 steps on hs walk 

Did a hs for a few solid seconds 

5/14/13 Tuesday

3 rep ohs at 85%
83,93,103,113

WOD
5 rounds AFAP
5 burpees
10 cal ad
5 t2b
10 wb on rig
-10:17

5/12/13 Sunday

3x3 OHS at 90%
83,103,133,123

Max chest to bar
Reg grip- 15
One Reverse-16

Nft 5 rope climbs

Max effort 1k
-4:08
Rest 2
Row 1k
-4:18

2/25/13 Monday

OHS
93,103,113,123,133,140,145,150fx6
145 PR

OHS 83
3x10

Weight pull ups 5x5
5,10,15,18x3

Back squat singles
133x4,143x4,153x4,163x2,173x1,183x193x1,203x1,213fx2

Row 5k- 24:09

5x10 toe to bar