Monday, October 7th 2013
10:00am
WOD

Warmup
3 rounds
15 seconds each/no rest in between
Mountain Climbers
Squats
Burpees
Pushups

PARTNER WOD:
"Kelly" 30 minute AMRAP
400m run
30 box jumps @ 24'
30 wallballs @ 20lbs.

1 Partner does the run, next does the box jumps, and you just keep alternating.

Worked with a newer girl, i think we got 6 rounds and 1 run and 20 box jumps. Was good

Wednesday, October 9th 2013
10:00am
WOD

Warmup
3 rounds
5-6 Deadlifts @ 50-70% of max
15 KB swings @ 1.5pood
3min rest

Workout:
3 rounds
3 Min rest in between rounds
500m row
5 thrusters @ 135lbs
10 burpees.
15:41. Easy workout. Except i've had bad anxiety the last couple days so my heart rate wouldn't drop

Wednesday, October 9th 2013
3:00pm
WOD

Warmup
3 rounds
3 Rope climbs
15 V-Ups

A)15 minutes of workup to max Clean and Jerk. Got up to 195lb xD
B)12 minute AMRAP
10 Handstand pushups
15 30lb wallballs...
25 Kettlebell swings @ 1.5pood

Immediately after, 60 pullups for time.

got 3 rounds, 10/15 and 9 kb swings

then 3:31 for the pullups.

Wednesday, October 11th 2013
10:00am
WOD

3 rounds
60 seconds each movement, go for max reps
Wallballs @ 20lbs (Got 30, 20, 19)
135lb Power Cleans (7, 7, 8)
Over the box jumps @ 24' ( 15, 15, 13 i think)
95lb Push press (15, 14, 16 )
Burpees ( 15, 15, 13 )
60 Seconds rest.

Got 223 reps. Not happy but not dissapointed. Burpees are hard yo.

This post was edited by BoneYard on Oct 11 2013 02:26pm

Y u so sxc chris

Bro, why the lack of snap chats lately?

Been in italy for 3 weeks, home now!

Friday, October 11th 2013
3:00pm
WOD

A) 20minutes, work up to max front squat. Only got to 265. Failed at 275 today which is my PR.
5 sets of 1 power snatch + 1 Snatch. Build up heavy. Only went to 135. Feel seriously weak with this lift.
C) Snatch pulls @ 110% of max lift. Used 185lbs
D) 3 rounds
8 Weighted GHD extensions, 4 seconds down, 2 seconds up
60 seconds rest
12 Strict toe to bars, Slow going up, 3 seconds down.
60 seconds rest.

Tuesday, October 15th 2013
3:00pm
WOD
A)8 sets
Build up heavy snatch.
B)5 rounds
Snatch hang + Snatch pull
60 seconds rest ( was more like 15)
10 Toe to bars
60 second rest
C) Jackie
1000m Row
50 thrusters @ 45lbs
30 pullups
7:19

Result pics please?