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arms

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

2013-03-27

WOD 7 Min AMRAP 3 Squat Cleans (135/95, m-115/75) 3 Bar Facing Burpees 20 Double Unders Total: 4 rds + 2 squat cleans Rx

2013-03-16

Crossfit Games Open WOD 13.2 WOD 10 Minute AMRAP 5 Shoulder to Overhead (115/75, m-95/55) 10 Deadlift (115/75, m-95/55) 15 box jumps (24/20, m-20/20) Total: 152 Rx Arms tired from this week. Also did this in early morning. Need to do this one again.

2013-03-15

WOD 500 m Time Trial, Then rest 1 minute 3 Rounds of Row 750m Rest 1 minutes between rounds SCORE= Time Trial and Total WOD time 1:43 + 11:14 Rx

2013-03-13

WOD 21-15-9 Front Squats (135/95, 115/65) Pull-ups Double Unders Time: 13:21 115# (lowered weight from Rx after first 7) difficult to breathe and felt hot.

2013-03-10

WOD AMRAP 15 min of: Run 100 meters 24/20″ Box jumps 12 reps Tire flip 3 flips Total: 8 rounds + 3 box jumps

2013-03-06

WOD AMRAP 15 Minutes 35 Double Unders 10 Box Jumps 15 KB Snatches (1.5/1, m-1/.75) Total: 5 rds (1.25 and 1 pd)