12/31/12 Monday

Snatch 2 RM
83,93,100

Back squat 4x8
133,153,163,173f at 6

Felt very weak today, back sore from deadlifts yesterday.

WOD AMRAP 4
6 hspu
4 front squats (125)

- 4 rounds plus 5

12/30/12 Sunday

WOD with Lynn
AMRAP 12
25 hspu
50 t2b
75 deadlift (155)
100 box jumps

- 1 round plus 39

For time-
30 pull-ups
60 double under
20 pull ups
40 double Under
10 pull ups
20 double under

12/28/12 Friday

Max clean jerk

123,143,153,163f,163f,163f

WOD EMOM 20
10 burpees (odd)
1 muscle up

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