Game on the front squat pr!

I want that 315

Wednesday, December 18th 2013
10:00am
WOD

Warmup, pretty cheese and corny but it get's the blood going when the heat is turned on in the gym... Cough.. fuck you kevin.
3 rounds
15 Jumping jacks
15 Squats
15 Mountain Climbers
15 Jump Squats

then 1000m Row.

Partner DT
5 rounds Each, 1 partner goes finishes 1 set then the other goes.
12 Deadlifts
9 Hang Cleans
6 Shoulder to overhead.

Finished at 20:22. Used 155lbs for the deadlift and 135lbs for the cleans and Shoulder to overhead.

Wednesday, December 18th 2013
3:00pm
WOD

Just a fuck around workout, more of a active recovery type WOD. Worked with a guy with muscle ups for 15 min then

30min AMRAP
400m run
2 rope climbs
15m Handstand Walk
500m Row
5 Wall Climbs.

Got 3 rounds on the button. Pretty relaxed but the handstand walks are starting to come along nicely

Do you even lift?

Not lately :x

Monday, December 30th 2013
3:30pm
WOD



A) Used 230lbs for the front squats.
B ) Worked up to 175lbs for the 3x Clean complex
C) Got 9, 13, 11, 10.
D) 8:30. Used 235lbs for the backsquat. A lot less tan 80%, but my legs were trashed.
E) This wasn't in the normal workout, i put this in there for a little extra core work after a week hiatus.
6:37. Rough. Shit.

Wednesday, January 1st 2014
10:30am
WOD

Just a workout with me and the other girl trainer there the day before we open again.

A)20 minutes of Clean and jerk Work. Went up to 205 comfortably. Felt good.
B ) WOD FOR TIME
Ascending reps
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of
100lb thrusters
Burpees
Toe to Bars
Hand stand Pushups

So 1 rep of each, then 2, etc etc up to 10.

24:18. Handstand pushups were brutal after the thrusters.


Friday, January 3rd 2014
4:00pm
WOD
A) 10 minutes work up to max Strict press for 140lbs. Meh for now. My overhead has been lacking as of late.
then 10 minutes work up to Max Push press 180lbs all i did. Less than my max previously

B ) 2 rounds for time
400m row
25 Shoulder to overhead @ 95lbs
3 minute rest

10:18

C)Backsquats
Long warmup with squats
6 reps @ 205lbs
4 reps @ 235lbs
2 reps @ 265lbs

D) For time
20 Thrusters @ 95lbs
5 Muscle ups
15 Thrusters
4 Muscle ups
10 Thrusters
3 Muscle ups
5 Thrusters
2 Muscle ups

11:38. 2 seconds slower than the guy i was working out with. I was a round ahead of him the whole time but i couldn't get my last muscle up. SO i took a big break and waited for him to finish and completed my last one np. GG.

This post was edited by BoneYard on Jan 3 2014 07:12pm

Saturday, January 4th 2014
8:00am
WOD

Warmup
3 rounds
2 Rope Climbs
15m Handstand Walk
10 Toe to Bars

A) 5 rounds
5 Power cleans @ 185lbs
10 Chest to Bar pullups
1min Rest in between rounds

5 minutes rest then

B ) 5 rounds
250m Row
5 Power snatch @ 115lbs
1min rest

5 minutes rest then

C ) 5minute AMRAP
10 Front squats @ 135lbs
10 Pullups
20 Double unders.

Ended at 38:33 and got 2 rounds and 5 Front squats on the finally AMRAP. Brutal workout.

Monday, January 6th 2014
7:00am
WOD

Brutal Workout. Fun though.
200 Double Unders
100 Air Squats
90 Hand release pushups
80 Ab mat sit ups
70 Mountain climbers each leg
60 Kettle Bell Swings @ 53lbs
50 45lb overhead lunges
40 Pullups
30 Dumb Bell shoulder press with 45lb dumbbells
20 Pistols
10 Dumbbell Thrusters with 45lb dumbbells
5 Rope Climbs
500m row

41:48. Fuck.

Monday, January 6th 2014
2:00pm
WOD

A) Warm up to 90% Front squat max then
2 Front squats @ 80% OTMOM. Only used 225 cause i had no energy today.

B ) 5 sets
Halting Deadlift + Hang Clean + Full clean and jerk.
Ended at 175lbs

C) 5 rounds
Max Ground to Overhead in 45seconds
45 second rest.

Used 155lbs