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April 2013

2013-04-09

Strength: Back Squats Front Squats 1×10 @60% 1×5 @ 60% 1×8 @70% 3×5@70% 1×6@ 75% 1×4 @80 WOD 3 RFT: Row, 250 meters 15 Push-ups 25 Double unders 15 Pull-ups Time: 10:58 Rx

2013-04-08

Strength: Shoulder Press 5×40% 5×50% 3×60% 3×65% 3×75% 3+85% WOD AMRAP 15 min 3 Deadlift 3 Squat clean 3 Thruster 3 Back squat ( 115/80 m-95/65) Total: 5 rounds + 3 thrusters Rx (115#)

2013-04-03

WOD 7 Rounds for Time 3 Squat Cleans (135/95, m-115/75) 3 Bar Facing Burpees 20 Double Unders Time: 10:44 135#

2013-04-01

Powerlifting WOD Powerlifting M/E Upper 2x2x2x2x2 Shoulder Press: 85, 95, 100, 105, 115 (nearly failed on 115) 3×10 HSPU: 2 pads 3×10 Decline pushups: toes on 30 inch box Sled pull with nylon rope: 135# plus sled 50 Tire GHD, front, back, sides: Rx