Wednesday, September 18th 2913
3:00pm
WOD

Buddies Birthday WOD. Straight forward. Quick. And painful

33 Pullups
33 Power Cleans @ 95lbs ( Doing 33 unbroken pullups then trying to grab a bar is harder than it seems.)
33 Burpees
33 GHD Situps
33 Box jumps @ 30'
33 Wall balls @ 20lbs.

13:00 flat. I hate making excuses but this cold is fucking killing me. =(

This post was edited by BoneYard on Sep 18 2013 04:45pm

Wednesday, September 18th 2013
7:00pm
WOD

"Diane" then "Grace"
21-15-9
Hand stand pushups
225 deadlift

then 30 Clean and Jerks @ 135lbs.

18:51. Slow. As Fuck.

Friday, September 20th 2013
3:00pm
WOD

Murph.

1600m run
100 Pullups
200 Pushups
300 Air Squats
1600m run.

This hurts so much.

55:57.

Goodbye CNS

This post was edited by IrishJoe on Sep 21 2013 03:42pm

Did you do two sets of this?

Shots fired

CNS is fine, hip flexors were a bit sore. Wen't for a run today, think my cold is finally starting to kick



Nah, had like a 12minute mile at the end.

Monday, September 23rd 2013
7:00am
WOD

WARMUP-ish

2minutes max 15ft rope climbs
1 minute rest
2minutes max alternating pistols
1 minute rest
2minutes max double unders

5 rounds
10 thrusters @ 115lbs
20 pullups
400m run. ( -1 this morning. Fack.)

26:01.

The runs were slowwwww slow jogs. Haha.

Tuesday, September 24th 2013
3:00pm


Worked up to 155lbs on the Snatch mech.

PR'd Split jerk @ 185lbs. Still low, gotta work on getting under the bar.

Weight for the back squats. ( Didn't use a belt. Makes a huge difference)
250lbs
260lbs
280lbs
205lbs
205lbs
205lbs

This post was edited by BoneYard on Sep 24 2013 05:58pm

Thursday, September 26th 2013
7:00pm
WOD

Only one there! Woot!

Front squats 31x1 ( 3 second descent, 1 second pause at the bottom, finish the rep, then do another normally.)
8 sets increase to about 70-80% of your max. Finished at 215.

then

3 rounds
10 power cleans @ 135lbs
20 front rack walking lunges at 135lbs
30 pullups

then 3 minute rest

3 rounds
400m run
30 kettlebell swings @1.5pood.

31:35. Ugh.

This post was edited by BoneYard on Sep 26 2013 09:59pm