12/27/12 Thursday

1RM chin up
10,15,25,35,53f,45f,40f

AMRAP 8

200m row
10 pull-up
20 lunges

-3 rounds + 200m 4 pull-up

AMRAP 8

10 box jumps (24 step down)
10 deficit push ups (45)
200m row

-3 rounds plus 10 box jump, 10 push ups

12/24/12 Monday

Couldn't do WOD shoulder still really hurts

Front squat
153x5,163x5,173x3,183x1,193x1,203f,203f

11/22/12 Saturday

Back squat singles
143x5,153x5,163x3,173x3,183x2,193x1,203x1,213x1,218x1,223xPR

Weighted pull ups
10x2,13x2,18x2,21x2,28x2

Row 30 sec on 30 sec off 15 intervals
Pulled in the 40s for more then half of the intervals, 50s on some

12/21/12 Friday

Front rack lunge
103,123,133,143,153,163,173f
Felt awkward

7,5,3 thrusters muscle ups (108, 3 mu each round)

12 minutes...
Unbroken thrusters muscle ups were hard

Jackie
1000m row, 50 thrusters (33) 30 pull ups
PR- 9:17

12/19/12 Wednesday

Oly

Practice snatch from hand 5x3 @ 63

Full- 83,93,103,113ffffff angry.

Clean jerk
123,133,143,153f
Clean
123,133,143,153,163,173,185f
Caught 185 after 3 try's but couldn't stand up : (

Front squat
123x4,133x4,143x4,153x3,163x3,173x1,183x1,193f

12/17/12 Monday

20rm back squat
-160pr

WOD
EMOM 20 ( odd min, even min)
Row 200
Muscle up with dips at the top

Muscle ups felt better, did two dips at the top, when muscle ups got hard didn't do dips at the top

20x3 Ghd

12/15/12

10 rounds of Cindy (5each)
Row 2k (250)
30 hspu
40 t2b
50 front squat (115, from floor)
60 pull ups
70 burpee box jumps

Me and Brandon - 31:26