Wod

3 strict press 20x1 125,130,135,135,135
5x5 chin ups 21x1

4 rounds
2 min
6 wall run
AMRAP HR push ups 26,21,18,16
Rest 2 min

10/16/2014

thruster 2.2.2 x4

115,125,135,155

EMOM 12 minutes
1 25 squats + 10 jump lunges
2 10 sit ups + 8 chin ups
3 40s toe top plank

9/29

back squat 3-5x4 225(5),245(3),225(5),225(5)
Max reps c2b chin ups x4 - 12,7,7,5

conditioning
run 400m
30 wall ball
15 t2b
rest 4 minutes
x2
4:36/5:15 - total 13:51 (includes rest)

8/18

Front door back reverse lunges 6 each legsx4rds
96,115,125,95
Max rep chin up 12,9,7,6 (stopped when form broke down)

3 RFT
8 front squat (145,145,125)
Run 660m (Rx was 400)
13:17

2 WODs today...

...trying to get ready for the Arnold:


WOD1
on the minute for 12 minutes do 2 squats using 80% of 1RM. I used 230#. Then do 10,9,8,7,6,5,4,3,2,1 of chin ups, push ups. We did palms up chin ups and hand release push ups. I did strict chin ups for the 10,9, & 8 rounds, then started kipping.

Time(not counting squats) 6:14

WOD2
For time:
Row 1000m
50 reps 40# db snatch
Row 750m
35 reps 40# db snatch
Row 500m
20 reps 40# db snatch

time 16:56

This is a brutal WOD!